Kai Potato potu
| rīwai | 8.0 (waahanga) |
| ngako kararehe | 3.0 (koko tepu) |
| te riki | 2.0 (waahanga) |
| hua heihei | 2.0 (waahanga) |
| kau miraka | 1.0 (karaihe paraoa) |
| te pāhiri | 1.0 (koko tepu) |
Tikanga whakarite
Kohuatia nga riwai, ka tihorea ka tapatapahia kia tapatapahia ranei nga poro, ki tetahi wai iti me te momona. Fry tapatapahi rawa aniana i roto i te momona. Me tapatapahi rawa nga greens ka whakaohooho riwai me nga aniana parai. Kuhua te papatipu ki roto i te parai paraoa hinu, ringihia te ranunga o nga hua manu me te miraka ka tunu ki te oumu. Mahi ki nga rihi ika me nga heihei.
Ka taea e koe te hanga i taau ake tohutao ma te aro ki te ngaro o nga huaora me nga kohuke ma te whakamahi i te taatai tohutao i te tono.
Uara kai totika me te hanganga matū.
E whakaatu ana te teepu i te kiko o nga matūkai (Calories, protein, momona, warowaihā, huaora me nga kohuke) mo ia 100 karamu wahi kai.
| Kawaiora | Rahinga | Norm ** | % o te tikanga i 100 g | % o te tikanga i 100 kcal | 100% noa |
| Uara pūngoi | 79.8 kCal | 1684 kCal | 4.7 orau | 5.9 orau | 2110 g |
| Pūmua | 2.9 g | 76 g | 3.8 orau | 4.8 orau | 2621 g |
| Fats | 4.3 g | 56 g | 7.7 orau | 9.6 orau | 1302 g |
| warowaihā | 7.9 g | 219 g | 3.6 orau | 4.5 orau | 2772 g |
| waikawa organic | 0.1 g | ~ | |||
| Muka muka | 1.2 g | 20 g | 6% | 7.5 orau | 1667 g |
| Water | 78.5 g | 2273 g | 3.5 orau | 4.4 orau | 2896 g |
| Ash | 1 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 60 µg | 900 µg | 6.7 orau | 8.4 orau | 1500 g |
| Retinol | 0.06 mg | ~ | |||
| Huaora B1, thiamine | 0.07 mg | 1.5 mg | 4.7 orau | 5.9 orau | 2143 g |
| Huaora B2, riboflavin | 0.1 mg | 1.8 mg | 5.6 orau | 7% | 1800 g |
| Huaora B4, kowhiri | 25.7 mg | 500 mg | 5.1 orau | 6.4 orau | 1946 g |
| Huaora B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.5 orau | 1667 g |
| Huaora B6, pyridoxine | 0.2 mg | 2 mg | 10 orau | 12.5 orau | 1000 g |
| Huaora B9, folate | 7.3 µg | 400 µg | 1.8 orau | 2.3 orau | 5479 g |
| Huaora B12, cobalamin | 0.1 µg | 3 µg | 3.3 orau | 4.1 orau | 3000 g |
| Huaora C, ascorbic | 4.3 mg | 90 mg | 4.8 orau | 6% | 2093 g |
| Huaora D, calciferol | 0.2 µg | 10 µg | 2% | 2.5 orau | 5000 g |
| Huaora E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 2.5 orau | 5000 g |
| Huaora H, koiora | 2.4 µg | 50 µg | 4.8 orau | 6% | 2083 g |
| Huaora PP, KORE | 1.0814 mg | 20 mg | 5.4 orau | 6.8 orau | 1849 g |
| Huapeka | 0.6 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 331.1 mg | 2500 mg | 13.2 orau | 16.5 orau | 755 g |
| Konupūmā, Ca | 36.9 mg | 1000 mg | 3.7 orau | 4.6 orau | 2710 g |
| Konupora, Mg | 17.3 mg | 400 mg | 4.3 orau | 5.4 orau | 2312 g |
| Konutai, Na | 23.7 mg | 1300 mg | 1.8 orau | 2.3 orau | 5485 g |
| Sulphur, S | 41.5 mg | 1000 mg | 4.2 orau | 5.3 orau | 2410 g |
| Paihere, P | 67.1 mg | 800 mg | 8.4 orau | 10.5 orau | 1192 g |
| Māota, Cl | 62.7 mg | 2300 mg | 2.7 orau | 3.4 orau | 3668 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 455.7 µg | ~ | |||
| Bohr, B. | 73.2 µg | ~ | |||
| Wanadium, V | 71.1 µg | ~ | |||
| Rino, Fe | 0.7 mg | 18 mg | 3.9 orau | 4.9 orau | 2571 g |
| Iodine, I | 6 µg | 150 µg | 4% | 5% | 2500 g |
| Cobalt, Co. | 3.8 µg | 10 µg | 38 orau | 47.6 orau | 263 g |
| Lithium, Li | 36.7 µg | ~ | |||
| Manganese, Mn | 0.1058 mg | 2 mg | 5.3 orau | 6.6 orau | 1890 g |
| Parahi, Cu | 83.9 µg | 1000 µg | 8.4 orau | 10.5 orau | 1192 g |
| Molibdenum, Mo. | 5.2 µg | 70 µg | 7.4 orau | 9.3 orau | 1346 g |
| Nickel, ni | 2.7 µg | ~ | |||
| Kaiarahi, Sn | 2.3 µg | ~ | |||
| Rubidium, Rb | 282.2 µg | ~ | |||
| Selenium, Mena | 0.4 µg | 55 µg | 0.7 orau | 0.9 orau | 13750 g |
| Strontium, Matua | 3 µg | ~ | |||
| Puoro, F | 25.4 µg | 4000 µg | 0.6 orau | 0.8 orau | 15748 g |
| Chrome, Cr | 5.6 µg | 50 µg | 11.2 orau | 14 orau | 893 g |
| Zinc, Zn | 0.416 mg | 12 mg | 3.5 orau | 4.4 orau | 2885 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 5.7 g | ~ | |||
| Mono- me nga waatea (huka) | 2.1 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 46.8 mg | teitei 300 mg |
Ko te uara o te kaha ko 79,8 kcal.
Gratin potato taonga i roto i te huaora me nga kohuke pera i te pāhare pāporo - 13,2%, cobalt - 38%, chromium - 11,2%
- pāhare pāporo Ko te katote intracellular matua e uru ana ki te whakaritenga o te wai, te waikawa me te toenga electrolyte, ka uru atu ki nga mahi whakaoho io, whakatekehanga ture.
- Konukurahina he waahanga o te huaora B12. Whakahohe i nga whākōkī o te waikawa waikawa momona me te waikawa waikawa folic.
- Chrome ka uru ki te whakariterite i nga taumata totika o te toto, ka whakarei ake i te awangawanga o te insulin. Ko te ngoikoretanga ka heke ki te whakaheke i te manawanui o te glucose.
CALORIES ME TE HUITANGA KIMI O TE WHAKARANGA KI TE WHAKAMAHI KAUPAPA Potato casserole PER 100 g
- 77 kCal
- 899 kCal
- 41 kCal
- 157 kCal
- 60 kCal
- 49 kCal
Tags: Me pehea te tunu kai, te kohinga pūngoi 79,8 kcal, te hanga matū, te uara kai, he aha te huaora, te kohuke, te tikanga tunu Potato kawau, te tunu, te kaata, te kai totika