Kai kukamo kikii tote
| kūkamo | 4.0 (waahanga) |
| pikeperch | 200.0 (karamu) |
| Te hinu putirā | 1.0 (koko tepu) |
| te riki | 1.0 (waahanga) |
| riki karika | 2.0 (waahanga) |
| Te tipu | 2.0 (waahanga) |
| pepa pepa pango | 3.0 (karamu) |
| te tote tepu | 10.0 (karamu) |
Tikanga whakarite
Whakapaia te kai tapatapahi: tapatapahia nga kohua ika kua kohua, taapirihia te tote, te pepa, te hinu huawhenua me te uru pai. Tapahia kia roa te kukama pika ana, me te hawhe, tangohia nga purapura, whakakiihia ki te ika mōrohe ka piua nga haurua, kia rite ki te totoma katoa. Whakapaia te ranu: tapatapahia rawatia te riki, paraihia te hinu huawhenua, taapirihia te whakapiri tomati, ka oho, kia pai te wera. Whai muri i tena, tohua te karika tapatapahi rawa (2-3 karaka), rau kokoru, te pepa ki roto i te kohua paraoa, ringihia he hawhe karaihe wai ka kohuatia kia 5-10 meneti. Na ka tangohia mai i te wera ka whakamatao. Tauhiuhia ki te huu suneli me nga otaota i mua i te mahi.
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 | 65.3 kCal | 1684 kCal | 3.9 orau | 6% | 2579 g |
| Pūmua | 3.6 g | 76 g | 4.7 orau | 7.2 orau | 2111 g |
| Fats | 3 g | 56 g | 5.4 orau | 8.3 orau | 1867 g |
| warowaihā | 6.4 g | 219 g | 2.9 orau | 4.4 orau | 3422 g |
| waikawa organic | 62.8 g | ~ | |||
| Muka muka | 2.5 g | 20 g | 12.5 orau | 19.1 orau | 800 g |
| Water | 83.1 g | 2273 g | 3.7 orau | 5.7 orau | 2735 g |
| Ash | 0.9 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 40 µg | 900 µg | 4.4 orau | 6.7 orau | 2250 g |
| Retinol | 0.04 mg | ~ | |||
| Huaora B1, thiamine | 0.04 mg | 1.5 mg | 2.7 orau | 4.1 orau | 3750 g |
| Huaora B2, riboflavin | 0.05 mg | 1.8 mg | 2.8 orau | 4.3 orau | 3600 g |
| Huaora B5, pantothenic | 0.2 mg | 5 mg | 4% | 6.1 orau | 2500 g |
| Huaora B6, pyridoxine | 0.1 mg | 2 mg | 5% | 7.7 orau | 2000 g |
| Huaora B9, folate | 5.3 µg | 400 µg | 1.3 orau | 2% | 7547 g |
| Huaora C, ascorbic | 8.4 mg | 90 mg | 9.3 orau | 14.2 orau | 1071 g |
| Huaora E, alpha tocopherol, TE | 1.4 mg | 15 mg | 9.3 orau | 14.2 orau | 1071 g |
| Huaora H, koiora | 0.6 µg | 50 µg | 1.2 orau | 1.8 orau | 8333 g |
| Huaora PP, KORE | 1.0976 mg | 20 mg | 5.5 orau | 8.4 orau | 1822 g |
| Huapeka | 0.5 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 166.3 mg | 2500 mg | 6.7 orau | 10.3 orau | 1503 g |
| Konupūmā, Ca | 49.5 mg | 1000 mg | 5% | 7.7 orau | 2020 g |
| Konupora, Mg | 16.3 mg | 400 mg | 4.1 orau | 6.3 orau | 2454 g |
| Konutai, Na | 16.9 mg | 1300 mg | 1.3 orau | 2% | 7692 g |
| Sulphur, S | 29.7 mg | 1000 mg | 3% | 4.6 orau | 3367 g |
| Paihere, P | 68.8 mg | 800 mg | 8.6 orau | 13.2 orau | 1163 g |
| Māota, Cl | 993 mg | 2300 mg | 43.2 orau | 66.2 orau | 232 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 296.7 µg | ~ | |||
| Bohr, B. | 20.4 µg | ~ | |||
| Rino, Fe | 0.9 mg | 18 mg | 5% | 7.7 orau | 2000 g |
| Iodine, I | 8.6 µg | 150 µg | 5.7 orau | 8.7 orau | 1744 g |
| Cobalt, Co. | 4.6 µg | 10 µg | 46 orau | 70.4 orau | 217 g |
| Manganese, Mn | 0.2435 mg | 2 mg | 12.2 orau | 18.7 orau | 821 g |
| Parahi, Cu | 101.5 µg | 1000 µg | 10.2 orau | 15.6 orau | 985 g |
| Molibdenum, Mo. | 2.8 µg | 70 µg | 4% | 6.1 orau | 2500 g |
| Nickel, ni | 0.9 µg | ~ | |||
| Rubidium, Rb | 48.5 µg | ~ | |||
| Puoro, F | 16.6 µg | 4000 µg | 0.4 orau | 0.6 orau | 24096 g |
| Chrome, Cr | 9.7 µg | 50 µg | 19.4 orau | 29.7 orau | 515 g |
| Zinc, Zn | 0.4304 mg | 12 mg | 3.6 orau | 5.5 orau | 2788 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 3.4 g | ~ | |||
| Mono- me nga waatea (huka) | 2.8 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 6.1 mg | teitei 300 mg |
Ko te uara o te kaha ko 65,3 kcal.
Kūkamo kikii taonga i roto i te huaora me nga kohuke penei: te māota - 43,2%, cobalt - 46%, manganese - 12,2%, chromium - 19,4%
- Te waikawa e tika ana mo te hanganga me te whakakahoretanga o te waikawa waikawa i roto i te tinana.
- Konukurahina he waahanga o te huaora B12. Whakahohe i nga whākōkī o te waikawa waikawa momona me te waikawa waikawa folic.
- Manganese whai wāhi ki te hanganga o te wheua me te kiko honohono, he waahanga no te whākōkī whai wāhi ki te pākia o ngā waikawa amino, warowaihā, catecholamines; he mea nui mo te whakahiatotanga o te cholesterol me nga ngota ngota. Ko te rawaka o te kohi ka haere tahi me te tere haere o te tipu, nga mate o te punaha whakatipuranga, te piki haere o te wehenga o te kiko o te koiwi, te mate o te warowaihā me te pākia lipid
- 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.
CALORIE ME TE HUITANGA KIMI O TE WHAKARANGA KI TE KAIWHIRI KI TE KOTOMI KATOMI
- 14 kCal
- 84 kCal
- 899 kCal
- 41 kCal
- 149 kCal
- 313 kCal
- 255 kCal
- 0 kCal
Tags: Me pehea te tunu kai, te kohinga pūngoi 65,3 kcal, te hanganga matū, te uara kai, he aha te huaora, te kohuke, te tikanga tunu totoma he totoma, he tunu, he kaata, he kai