Kai Potato i te miraka
| rīwai | 140.0 (karamu) |
| kau miraka | 57.0 (karamu) |
| pata | 8.0 (karamu) |
Tikanga whakarite
Tapahia nga riwai tihorea mata ki roto ki nga poraka nui, rumakina ki roto i nga kohinga iti i roto i te peihana wai korohupuhia, korohina ka tunu mo te 10 meneti. Na ka ringihia te wai, ka ringihia nga riwai ki te waiu koropupu wera, te tote ka kohuatia kia ngawari ra ano. Muri iho i tena, tohua tetahi waahanga (50% o te tikanga) o te hinu ka korohuu. Kua maroke ki te pata, ka taea e koe te tauhiuhi ki nga otaota.
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 | 97.6 kCal | 1684 kCal | 5.8 orau | 5.9 orau | 1725 g |
| Pūmua | 2.8 g | 76 g | 3.7 orau | 3.8 orau | 2714 g |
| Fats | 4.7 g | 56 g | 8.4 orau | 8.6 orau | 1191 g |
| warowaihā | 11.8 g | 219 g | 5.4 orau | 5.5 orau | 1856 g |
| waikawa organic | 0.2 g | ~ | |||
| Muka muka | 1.4 g | 20 g | 7% | 7.2 orau | 1429 g |
| Water | 104.4 g | 2273 g | 4.6 orau | 4.7 orau | 2177 g |
| Ash | 1.3 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 60 µg | 900 µg | 6.7 orau | 6.9 orau | 1500 g |
| Retinol | 0.06 mg | ~ | |||
| Huaora B1, thiamine | 0.1 mg | 1.5 mg | 6.7 orau | 6.9 orau | 1500 g |
| Huaora B2, riboflavin | 0.1 mg | 1.8 mg | 5.6 orau | 5.7 orau | 1800 g |
| Huaora B4, kowhiri | 6.6 mg | 500 mg | 1.3 orau | 1.3 orau | 7576 g |
| Huaora B5, pantothenic | 0.3 mg | 5 mg | 6% | 6.1 orau | 1667 g |
| Huaora B6, pyridoxine | 0.3 mg | 2 mg | 15 orau | 15.4 orau | 667 g |
| Huaora B9, folate | 7.8 µg | 400 µg | 2% | 2% | 5128 g |
| Huaora B12, cobalamin | 0.1 µg | 3 µg | 3.3 orau | 3.4 orau | 3000 g |
| Huaora C, ascorbic | 12.2 mg | 90 mg | 13.6 orau | 13.9 orau | 738 g |
| Huaora D, calciferol | 0.02 µg | 10 µg | 0.2 orau | 0.2 orau | 50000 g |
| Huaora E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3 orau | 1.3 orau | 7500 g |
| Huaora H, koiora | 1 µg | 50 µg | 2% | 2% | 5000 g |
| Huaora PP, KORE | 1.4648 mg | 20 mg | 7.3 orau | 7.5 orau | 1365 g |
| Huapeka | 1 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 494.5 mg | 2500 mg | 19.8 orau | 20.3 orau | 506 g |
| Konupūmā, Ca | 41.8 mg | 1000 mg | 4.2 orau | 4.3 orau | 2392 g |
| Konupora, Mg | 22.8 mg | 400 mg | 5.7 orau | 5.8 orau | 1754 g |
| Konutai, Na | 15.8 mg | 1300 mg | 1.2 orau | 1.2 orau | 8228 g |
| Sulphur, S | 32.3 mg | 1000 mg | 3.2 orau | 3.3 orau | 3096 g |
| Paihere, P | 78 mg | 800 mg | 9.8 orau | 10 orau | 1026 g |
| Māota, Cl | 74.2 mg | 2300 mg | 3.2 orau | 3.3 orau | 3100 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 666.9 µg | ~ | |||
| Bohr, B. | 87.3 µg | ~ | |||
| Wanadium, V | 113.2 µg | ~ | |||
| Rino, Fe | 0.8 mg | 18 mg | 4.4 orau | 4.5 orau | 2250 g |
| Iodine, I | 6.3 µg | 150 µg | 4.2 orau | 4.3 orau | 2381 g |
| Cobalt, Co. | 4 µg | 10 µg | 40 orau | 41 orau | 250 g |
| Lithium, Li | 58.5 µg | ~ | |||
| Manganese, Mn | 0.1309 mg | 2 mg | 6.5 orau | 6.7 orau | 1528 g |
| Parahi, Cu | 109.7 µg | 1000 µg | 11 orau | 11.3 orau | 912 g |
| Molibdenum, Mo. | 7.4 µg | 70 µg | 10.6 orau | 10.9 orau | 946 g |
| Nickel, ni | 3.8 µg | ~ | |||
| Kaiarahi, Sn | 3.6 µg | ~ | |||
| Rubidium, Rb | 379.8 µg | ~ | |||
| Selenium, Mena | 0.5 µg | 55 µg | 0.9 orau | 0.9 orau | 11000 g |
| Strontium, Matua | 4.7 µg | ~ | |||
| Puoro, F | 28.3 µg | 4000 µg | 0.7 orau | 0.7 orau | 14134 g |
| Chrome, Cr | 8.1 µg | 50 µg | 16.2 orau | 16.6 orau | 617 g |
| Zinc, Zn | 0.3873 mg | 12 mg | 3.2 orau | 3.3 orau | 3098 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 9.6 g | ~ | |||
| Mono- me nga waatea (huka) | 2.2 g | max 100 g |
Ko te uara o te kaha ko 97,6 kcal.
Riwai i te miraka whai rawa i roto i te huaora me nga kohuke penei: te huaora B6 - 15%, huaora C - 13,6%, pāhare pāporo - 19,8%, cobalt - 40%, parahi - 11%, chromium - 16,2%
- B6 huaora whai wāhi ki te tiaki i te urupare ārai, te aukati me te hātepe whakaohooho i roto i te punaha io, ki te huri o ngā waikawa amino, ki te pākia o te tryptophan, lipids me te waikawa ngako, ka whai wāhi ki te hanga noa i ngā erythrocytes, te pupuri i te taumata noa o te homocysteine i roto i te toto. Ko te iti o te kai o te huaora B6 me te heke iho o te hiahia, he takahi i te ahua o te kiri, te whanaketanga o te homocysteinemia, te anemia.
- huaora C ka uru ki nga tauhohenga redox, ko te mahinga o te punaha aarai mate, e whakatairanga ana i te ngongo o te rino. Ko te ngoikoretanga e arai ana i nga kiri totika me te heke o te toto, te pongaponga ihu na te nui o te uru me te ngoikore o nga punga toto.
- 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.
- parahi he waahanga o te whākōkī ki te mahi redox me te whakauru ki te whakarewa rino, whakaongaonga i te mimiti o nga pūmua me te warowaihā. Ka uru ki nga whakaritenga o te tohatoha i nga kiko o te tinana o te tangata ki te hāora. Ko te ngoikoretanga e whakaatuhia ana e nga mate i te hanganga o te punaha Cardiovascular me te angaanga, te whanaketanga o te hononga honohono kiko.
- 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.
Te kohinga Calorie ME TE HUITANGA KIMI O TE KAIWHIRI KOREUTU Potato i te miraka PER 100 g
- 77 kCal
- 60 kCal
- 661 kCal
Tags: Me pehea te tunu, te kohinga pūngoi 97,6 kcal, te hanganga matū, te uara kai, he aha te huaora, te kohuke, te tikanga tunu Potato i te miraka, te tunu, te kaata, te kai totika