Kai Ranu whero me te riki me te kūkamo
| Te ranu whero matua | 800.0 (karamu) |
| te riki | 300.0 (karamu) |
| mātiareti | 75.0 (karamu) |
| winika 9% | 75.0 (karamu) |
| Ranu ki te tonga | 50.0 (karamu) |
| kūkamo atia | 100.0 (karamu) |
Tikanga whakarite
Ka tunua te riki tapatapahi rawa, ka tapirihia te winika, te pepa pepa pango. kohuatia mo te 5-7 meneti, whakakotahi ki te ranu whero matua, tunu mo te 10-15 meneti ka taapirihia te ranu ki te Tonga, tapatapahi rawa te tapatapahi kukama tapatapahi î, î kukama ranei, tihorea me nga purapura. Ka pania te ranu ki te margarine. Ka taea te whakarite i te ranu me te kore e tapirihia te ranu Tonga. Mahihia te ranu me nga rīhi mīti kohuatia me te parai me ngā hua mīti mōrohe.
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 | 208.9 kCal | 1684 kCal | 12.4 orau | 5.9 orau | 806 g |
| Pūmua | 10.9 g | 76 g | 14.3 orau | 6.8 orau | 697 g |
| Fats | 12.9 g | 56 g | 23 orau | 11 orau | 434 g |
| warowaihā | 13.2 g | 219 g | 6% | 2.9 orau | 1659 g |
| waikawa organic | 0.6 g | ~ | |||
| Muka muka | 1.8 g | 20 g | 9% | 4.3 orau | 1111 g |
| Water | 225.9 g | 2273 g | 9.9 orau | 4.7 orau | 1006 g |
| Ash | 2.2 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 800 µg | 900 µg | 88.9 orau | 42.6 orau | 113 g |
| Retinol | 0.8 mg | ~ | |||
| Huaora B1, thiamine | 0.06 mg | 1.5 mg | 4% | 1.9 orau | 2500 g |
| Huaora B2, riboflavin | 0.3 mg | 1.8 mg | 16.7 orau | 8% | 600 g |
| Huaora B4, kowhiri | 2.2 mg | 500 mg | 0.4 orau | 0.2 orau | 22727 g |
| Huaora B5, pantothenic | 0.06 mg | 5 mg | 1.2 orau | 0.6 orau | 8333 g |
| Huaora B6, pyridoxine | 0.07 mg | 2 mg | 3.5 orau | 1.7 orau | 2857 g |
| Huaora B9, folate | 4.8 µg | 400 µg | 1.2 orau | 0.6 orau | 8333 g |
| Huaora C, ascorbic | 5.2 mg | 90 mg | 5.8 orau | 2.8 orau | 1731 g |
| Huaora E, alpha tocopherol, TE | 2 mg | 15 mg | 13.3 orau | 6.4 orau | 750 g |
| Huaora H, koiora | 0.3 µg | 50 µg | 0.6 orau | 0.3 orau | 16667 g |
| Huaora PP, KORE | 4.2094 mg | 20 mg | 21 orau | 10.1 orau | 475 g |
| Huapeka | 2.4 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 370.7 mg | 2500 mg | 14.8 orau | 7.1 orau | 674 g |
| Konupūmā, Ca | 28.4 mg | 1000 mg | 2.8 orau | 1.3 orau | 3521 g |
| Silicon, Ae | 0.2 mg | 30 mg | 0.7 orau | 0.3 orau | 15000 g |
| Konupora, Mg | 27.3 mg | 400 mg | 6.8 orau | 3.3 orau | 1465 g |
| Konutai, Na | 43.8 mg | 1300 mg | 3.4 orau | 1.6 orau | 2968 g |
| Sulphur, S | 27.7 mg | 1000 mg | 2.8 orau | 1.3 orau | 3610 g |
| Paihere, P | 124.5 mg | 800 mg | 15.6 orau | 7.5 orau | 643 g |
| Māota, Cl | 16 mg | 2300 mg | 0.7 orau | 0.3 orau | 14375 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 224.2 µg | ~ | |||
| Bohr, B. | 94.5 µg | ~ | |||
| Wanadium, V | 13.1 µg | ~ | |||
| Rino, Fe | 2.4 mg | 18 mg | 13.3 orau | 6.4 orau | 750 g |
| Iodine, I | 4.9 µg | 150 µg | 3.3 orau | 1.6 orau | 3061 g |
| Cobalt, Co. | 2.1 µg | 10 µg | 21 orau | 10.1 orau | 476 g |
| Lithium, Li | 0.6 µg | ~ | |||
| Manganese, Mn | 0.1288 mg | 2 mg | 6.4 orau | 3.1 orau | 1553 g |
| Parahi, Cu | 43.3 µg | 1000 µg | 4.3 orau | 2.1 orau | 2309 g |
| Molibdenum, Mo. | 2.4 µg | 70 µg | 3.4 orau | 1.6 orau | 2917 g |
| Nickel, ni | 1.8 µg | ~ | |||
| Kaiarahi, Sn | 0.2 µg | ~ | |||
| Rubidium, Rb | 176.6 µg | ~ | |||
| Selenium, Mena | 0.3 µg | 55 µg | 0.5 orau | 0.2 orau | 18333 g |
| Titan, koe | 0.5 µg | ~ | |||
| Puoro, F | 17.6 µg | 4000 µg | 0.4 orau | 0.2 orau | 22727 g |
| Chrome, Cr | 1.1 µg | 50 µg | 2.2 orau | 1.1 orau | 4545 g |
| Zinc, Zn | 0.3831 mg | 12 mg | 3.2 orau | 1.5 orau | 3132 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 3.2 g | ~ | |||
| Mono- me nga waatea (huka) | 6.9 g | max 100 g |
Ko te uara o te kaha ko 208,9 kcal.
Ranu whero me te riki me te kūkamo taonga nui i te huaora me nga kohuke penei: te huaora A - 88,9%, huaora B2 - 16,7%, huaora E - 13,3%, huaora PP - 21%, pāhare pāporo - 14,8%, ūkuikui - 15,6 %, rino - 13,3%, cobalt - 21%
- huaora He kei a ia te kawenga mo te whanaketanga noa, te whakaputa uri, te hauora o te kiri me te karu, me te mau tonu ki te aukati.
- B2 huaora ka uru atu ki nga tauhohenga redox, ka whakarei ake i te tae o te kaitata tirohanga me te urutau pouri. Ko te iti o te kai o te huaora B2 e haere tahi ana me te takahi i te ahua o te kiri, i nga kiriuhi mucous, i te ngoikore o te marama me te tirohanga o te kakarauritanga.
- huaora E kei i a ia nga momo antioxidant, he mea tika mo te mahi o nga gonad, ko te uaua o te ngakau, he kaiwhakapai i te kiri o te kiri i te kiri. I te ngoikore o te huaora E, ka kitea te hemolysis o te erythrocytes me nga mate neurological.
- Huaora PP whai wāhi i roto i te tauhohenga redox o te pūngao pākia. Ko te iti o te kai huaora e haere tahi ana me te porearea o te ahua o te kiri, te puku me te punaha io.
- 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.
- Waehau he maha nga waahanga a-tinana, tae atu ki te kaha o te kaha, te whakahaere i te toenga waikawa-waikawa, he waahanga o te phospholipids, nga nucleotides me nga waikawa waikawa, e tika ana mo te kohuke o nga koiwi me nga niho. Ko te ngoikoretanga ka arahi atu ki te anorexia, te anemia, te riikiri.
- Iron he waahanga o nga pūmua o ngā momo mahi, tae atu ki nga whākōkī. Whai wāhi i roto i te kawe o irahiko, hāora, whakarite i te ara o te tauhohenga redox me te whakahohenga o te peroxidation. Ko te koretake o te kohi ka arahi ki te anemia hypochromic, myoglobin-ngoikore te atoni o nga uaua koiwi, te nui haere o te ngenge, te myocardiopathy, te gastritis atrophic.
- Konukurahina he waahanga o te huaora B12. Whakahohe i nga whākōkī o te waikawa waikawa momona me te waikawa waikawa folic.
Te kohinga Calorie ME TE HUITANGA KIMI O TE WHAKARANGATANGATANGATANGATANGA Ranu whero me te riki me te kukama PER 100 g
- 41 kCal
- 743 kCal
- 11 kCal
- 418 kCal
- 16 kCal
Tags: Me pehea te tunu, te kohinga pūngoi 208,9 kcal, te hanga matū, te uara kai, he aha te huaora, te kohuke, te tikanga tunu Ranu whero me te riki me te kukama, te tunu, te kaata, te kai totika