Tepu o te ihirangi pūmua kei roto i ngā kai

I roto i enei teepu e whaaia ana e te hiahia toharite o ia ra mo te putake o te 70 karamu. Ko tenei reeti toharite mo te pakeke e 70 kg tana taumaha (mo nga tamariki me nga taangata e kaha kaha ana ki te whakakori tinana i runga ake i te tikanga kotahi karamu o te pūmua mo te kirokaramu te taumaha o te tinana). Ko te pou "Te haurua o te whakaritenga o ia ra" e whakaatu ana he aha te pauna o te 1 karamu o te hua e makona ana i nga whakaritenga o ia ra mo te tangata e 100 kg te nui o te pūmua.

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NGA KAI TAI I ROTONGA O PROTEIN:

ingoa hua	Ko te ihirangi pūmua i te 100 gr	Te ōrau o ngā whakaritenga o ia rā
Paura hua	46 gr	66 orau
Tiihi Parmesan	35.7 gr	51 orau
Soybean (witi)	34.9 gr	50 orau
tai◊o na Milk	33.2 g	47 orau
Caviar whero kaviar	31.5 g	45 orau
Harore ma, maroke	30.3 gr	43 orau
Miraka maroke 15%	28.5 gr	41 orau
Pollock ROE	27.9 g	40 orau
Kouraar pango granular	26.8 g	38 orau
Peanuts	26.3 gr	38 orau
Te tiihi "Gollandskiy" 45%	26.3 gr	38 orau
Te tiihi "Poshehonsky" 45%	26 gr	37 orau
Keiki Tiihi Gouda	24.9 gr	36 orau
Tiihi Tiihi 50%	24.6 g	35 orau
tuna	24.4 g	35 orau
Paura miraka 25%	24.2 gr	35 orau
Rēmana (witi)	24 gr	34 orau
Maha	23.5 gr	34 orau
Tiihi Cheddar 50%	23.5 gr	34 orau
Te tiihi "Ruhia" 50%	23.2 gr	33 orau
Pī (piapa)	23 g	33 orau
Te tiihi (mai i te miraka kau)	22.1 gr	32 orau
Pūpara	22 g	31 orau
Meat (rapi)	21.2 g	30 orau
Te tiihi "Hōtiti"	21.2 g	30 orau
Piki 4%	21 karamu	30 orau
Piki 5%	21 karamu	30 orau
Pini (witi)	21 karamu	30 orau
Purapura putirā (purapura putirā)	20.7 g	30 orau
Haramono	20.5 g	29 orau
kōeke	20.5 g	29 orau
Te tiihi "Roquefort" 50%	20.5 g	29 orau
Te tiihi "Suluguni"	20.5 g	29 orau
Te tiihi "Ruhia"	20.5 g	29 orau
Pistachios	20.2 g	29 orau
Tuhinga o mua	20.1 g	29 orau
Salmon Atlantic (hāmana)	20 gr	29 orau
Tiihi 2%	20 gr	29 orau

Tirohia te raarangi hua katoa

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Ko te ihirangi pūmua i roto i nga hua miraka:

ingoa hua	Ko te ihirangi pūmua i te 100 gr	Te ōrau o ngā whakaritenga o ia rā
Miraka Acidophilus 1%	3 gr	4%
Acidophilus 3,2%	2.9 gr	4%
Acidophilus ki te 3.2% reka	2.8 gr	4%
Acidophilus iti momona	3 gr	4%
Te tiihi (mai i te miraka kau)	22.1 gr	32 orau
Ko te Varenets he 2.5%	2.9 gr	4%
Yogurt 1.5%	4.1 gr	6%
Yogurt 1.5% hua	4 C	6%
Yogurt 3,2%	5 g	7%
Yogurt 3,2% reka	5 g	7%
Yogurt 6%	5 g	7%
Yogurt 6% reka	5 g	7%
1% miraka miraka	3 gr	4%
Kefir 2.5%	2.9 gr	4%
Kefir 3.2%	2.9 gr	4%
Kefir iti-momona	3 gr	4%
Koumiss (mai i te miraka o Mare)	2.1 g	3%
Te miraka miraka iti-momona (mai i te miraka kau)	3 gr	4%
Ko te puranga o te curd 16.5% ngako	12 gr	17 orau
Miraka 1,5%	3 gr	4%
Miraka 2,5%	2.9 gr	4%
Miraka 3.2%	2.9 gr	4%
Miraka 3,5%	2.9 gr	4%
Te miraka koati	3.6 gr	5%
Te miraka miraka-iti	3 gr	4%
Te miraka totika me te huka 5%	7.1 g	10 orau
Te miraka totika me te huka 8,5%	7.2 gr	10 orau
Te miraka totika me te huka iti-hinu	7.5 g	11 orau
Miraka maroke 15%	28.5 gr	41 orau
Paura miraka 25%	24.2 gr	35 orau
tai◊o na Milk	33.2 g	47 orau
kirīmi Ice	3.7 gr	5%
Te hukapapa hukapapa	3.3 gr	5%
Te miraka	3.3 gr	5%
Yogurt 1%	3 gr	4%
Tuhinga o mua 2.5% o	2.9 gr	4%
Yogurt 3,2%	2.9 gr	4%
Yogurt iti-momona	3 gr	4%
Ryazhenka 1%	3 gr	4%
Ryazhenka 2,5%	2.9 gr	4%
Ryazhenka 4%	2.8 gr	4%
Te miraka tunu rewena 6%	3 gr	4%
Kirīmi 10%	2.7 g	4%
Kirīmi 20%	2.5 g	4%
Kirīmi 25%	2.4 GH	3%
35% kirīmi	2.2 g	3%
Kirīmi 8%	2.8 gr	4%
Te kirikiri taapiri me te huka 19%	8 gr	11 orau
Paura kirīmi 42%	19 gr	27 orau
Kirīmi kawa 10%	2.7 g	4%
Kirīmi kawa 15%	2.6 g	4%
Kirīmi kawa 20%	2.5 g	4%
Kirīmi kawa 25%	2.4 GH	3%
Kirīmi kawa 30%	2.3 g	3%
Te tiihi "Adygeysky"	19.8 g	28 orau
Te tiihi "Gollandskiy" 45%	26.3 gr	38 orau
Te tiihi "Camembert"	15.3 gr	22 orau
Tiihi Parmesan	35.7 gr	51 orau
Te tiihi "Poshehonsky" 45%	26 gr	37 orau
Te tiihi "Roquefort" 50%	20.5 g	29 orau
Te tiihi "Ruhia" 50%	23.2 gr	33 orau
Te tiihi "Suluguni"	20.5 g	29 orau
Te tiihi Feta	14.2 g	20 orau
Tiihi Cheddar 50%	23.5 gr	34 orau
Tiihi Tiihi 50%	24.6 g	35 orau
Keiki Tiihi Gouda	24.9 gr	36 orau
Te tiihi iti-momona	18 g	26 orau
Te tiihi "Hōtiti"	21.2 g	30 orau
Te tiihi "Ruhia"	20.5 g	29 orau
Ko nga koata kaata o te 27.7% ngako	7.9 gr	11 orau
Tiihi 11%	16 g	23 orau
Tiihi 18% (maia)	15 gr	21 orau
Tiihi 2%	20 gr	29 orau
Piki 4%	21 karamu	30 orau
Piki 5%	21 karamu	30 orau
Tiihi tiihi 9% (maia)	18 g	26 orau
Pūpara	22 g	31 orau

Ko te ihirangi pūmua i roto i nga hua me nga hua hua:

ingoa hua	Ko te ihirangi pūmua i te 100 gr	Te ōrau o ngā whakaritenga o ia rā
Pūmua hua manu	11.1 gr	16 orau
Huihui hua	16.2 gr	23 orau
Paura hua	46 gr	66 orau
He hua heihei	12.7 g	18 orau
Ko te koitareke koitareke	11.9 g	17 orau

Te kiko o te pūmua i roto i te ika me te kaimoana:

ingoa hua	Ko te ihirangi pūmua i te 100 gr	Te ōrau o ngā whakaritenga o ia rā
Rohe	18 g	26 orau
Haramono	20.5 g	29 orau
Caviar whero kaviar	31.5 g	45 orau
Pollock ROE	27.9 g	40 orau
Kouraar pango granular	26.8 g	38 orau
Tuhinga	18 g	26 orau
Kereawai	15.7 g	22 orau
Hoa tama	19 gr	27 orau
Sprat Paratiki	14.1 g	20 orau
Papa Caspian	18.5 gr	26 orau
kōeke	20.5 g	29 orau
Karaka	17.1 gr	24 orau
Salmon Atlantic (hāmana)	20 gr	29 orau
Kuhini	11.5 g	16 orau
Pollock	15.9 g	23 orau
kāpeti	13.4 gr	19 orau
Komore	19.2 g	27 orau
Karaka	18.2 g	26 orau
Awa Perch	18.5 gr	26 orau
Sturgeon	16.4 gr	23 orau
Halibut	18.9 g	27 orau
Te Haddock	17.2 g	25 orau
Awa Matepukupuku	15.5 g	22 orau
Carp	18.2 g	26 orau
Te whakato	17 gr	24 orau
He momona momona	17.7 gr	25 orau
Herring hiroki	19.1 g	27 orau
Herring rednebelaya	17 gr	24 orau
Tuhinga o mua	18 g	26 orau
som	17.2 g	25 orau
Tuhinga o mua	18.5 gr	26 orau
huka	18.4 g	26 orau
Komore	16 g	23 orau
tuna	24.4 g	35 orau
Tuhinga	14.5 gr	21 orau
Tuhinga o mua	9 karamu	13 orau
Hakau	16.6 g	24 orau
pike	18.4 g	26 orau

Ko te ihirangi pūmua i roto i te mīti me ngā hua mīti:

ingoa hua	Ko te ihirangi pūmua i te 100 gr	Te ōrau o ngā whakaritenga o ia rā
Meat (reme)	15.6 g	22 orau
Meat (mīti mīti)	18.6 g	27 orau
Miti (Turki)	19.5 g	28 orau
Meat (rapi)	21.2 g	30 orau
Meat (heihei)	18.2 g	26 orau
Meat (momona poaka)	11.7 g	17 orau
Meat (kai poaka)	14.3 gr	20 orau
Meat (heihei heihei)	18.7 gr	27 orau
Harakei Peef	17.9 g	26 orau
Mīti tākihi	15.2 karamu	22 orau

Te kiko o te pūmua i roto i te nati me te purapura:

ingoa hua	Ko te ihirangi pūmua i te 100 gr	Te ōrau o ngā whakaritenga o ia rā
Peanuts	26.3 gr	38 orau
wōnati	16.2 gr	23 orau
Akuka, maroke	8.1 g	12 orau
Nati Pine	13.7 g	20 orau
Tuhinga	18.5 gr	26 orau
Raukawa	19.4 g	28 orau
aramona	18.6 g	27 orau
Purapura putirā (purapura putirā)	20.7 g	30 orau
Pistachios	20.2 g	29 orau
Hazelnuts	13 gr	19 orau

Te kiko o te pūmua i roto i te riki:

ingoa hua	Ko te ihirangi pūmua i te 100 gr	Te ōrau o ngā whakaritenga o ia rā
Pī (piapa)	23 g	33 orau
Pī Kākāriki (hou)	5 g	7%
Maha	23.5 gr	34 orau
Tuhinga o mua	20.1 g	29 orau
Soybean (witi)	34.9 gr	50 orau
Pini (witi)	21 karamu	30 orau
Pini (legume)	2.5 g	4%
Rēmana (witi)	24 gr	34 orau

Ko te ihirangi pūmua i roto i nga pata me nga hua pata:

ingoa hua	Ko te ihirangi pūmua i te 100 gr	Te ōrau o ngā whakaritenga o ia rā
Buckwheat (witi)	10.8 g	15 orau
Buckwheat (riewa)	9.5 gr	14 orau
Buckwheat (korekore)	12.6 gr	18 orau
Kikii paraoa	8.3 g	12 orau
Semolina	10.3 g	15 orau
Tihiti kanohi	12.3 g	18 orau
Parei Peara	9.3 gr	13 orau
Nga kaaiti witi	11 gr	16 orau
Groats houra (kua oro)	11.5 g	16 orau
Rice	7 gr	10 orau
Nga karapu parei	10 gr	14 orau
He reka	3.2 g	5%
Makaroni mai i te paraoa paraoa 1	11.2 gr	16 orau
Pasta mai i te paraoa V / s	11 gr	16 orau
Paraoa paraoa	12.6 gr	18 orau
Paraoa paraoa	7.2 gr	10 orau
Paraoa paraoa	13 gr	19 orau
Paraoa paraoa (oatmeal)	12.5 g	18 orau
Paraoa paraoa o te 1 reanga	11.1 gr	16 orau
Paraoa paraoa paraoa tuarua	11.6 g	17 orau
Te paraoa	10.8 g	15 orau
Papamuri paraoa	11.5 g	16 orau
Rihi paraoa	8.9 gr	13 orau
Te paraoa paraoa paraoa	10.7 gr	15 orau
He purapura paraoa paraoa	6.9 gr	10 orau
He paraoa	7.4 gr	11 orau
Oat (witi)	10 gr	14 orau
Oat parani	17.3 gr	25 orau
Parani Witi	16 g	23 orau
Witi (witi, momo ngohengohe)	11.8 gr	17 orau
Witi (witi, māka pakeke)	13 gr	19 orau
Raihi (witi)	7.5 g	11 orau
Rye (witi)	9.9 g	14 orau
Oat flakes "Hercules"	12.3 g	18 orau
Parei (witi)	10.3 g	15 orau

Te kohinga protein i roto i nga hua, hua me nga hua maroke:

ingoa hua	Ko te ihirangi pūmua i te 100 gr	Te ōrau o ngā whakaritenga o ia rā
Apricot	0.9 g	1%
awhekātō	2 gr	3%
Orange	0.9 g	1%
panana	1.5 karamu	2%
Cranberry	0.7 g	1%
Cherry	0.8 g	1%
blueberries	1 C	1%
Garnet	0.7 g	1%
hīmoemoe	0.7 g	1%
Kua maroke te pea	2.3 g	3%
Durian	1.47 g	2%
Parakipere	1.5 karamu	2%
rōpere	0.8 g	1%
Raina	2.3 g	3%
Te piki hou	0.7 g	1%
Kua maroke nga piki	3.1 gr	4%
Kiwi	0.8 g	1%
Kuki	0.7 g	1%
Aperikota maroke	5.2 gr	7%
Lemon	0.9 g	1%
Karipere	0.8 g	1%
Mango	0.8 g	1%
Mandarin	0.8 g	1%
Cloudberry	0.8 g	1%
Nectarine	1.1 g	2%
Buckthorn moana	1.2 g	2%
pītiti	0.9 g	1%
Kua maroke te Peach	3 gr	4%
Kaipara karepe	0.8 g	1%
Rowan whero	1.4 g	2%
aronia	1.5 karamu	2%
Pupuhi	0.8 g	1%
Fuamelie mangu	1 C	1%
Apricots	5 g	7%
feijoa	0.7 g	1%
Rā	2.5 g	4%
Cherry	1.1 g	2%
blueberries	1.1 g	2%
paramu	2.3 g	3%
Pipi	1.6 g	2%
Ka maroke te aporo	2.2 g	3%

Te ihirangi pūmua i roto i te huawhenua me te otaota:

ingoa hua	Ko te ihirangi pūmua i te 100 gr	Te ōrau o ngā whakaritenga o ia rā
Basil (kakariki)	3.2 g	5%
Eggplant	1.2 g	2%
Rutabaga	1.2 g	2%
Ginger (pakiaka)	1.8 g	3%
Cabbage	1.8 g	3%
broccoli	2.8 gr	4%
Ka tipu a Brussels	4.8 gr	7%
Kohlrabi	2.8 gr	4%
Kāpeti, whero,	0.8 g	1%
Cabbage	1.2 g	2%
Kāpeti Savoy	1.2 g	2%
Kareparāoa	2.5 g	4%
Potatoes	2 gr	3%
Cilantro (kākāriki)	2.1 g	3%
Cress (kākāriki)	2.6 g	4%
Rau Dandelion (greens)	2.7 g	4%
Aniana Kakariki (te pene)	1.3 g	2%
Rakau	2 gr	3%
riki	1.4 g	2%
Kāreti	1.3 g	2%
Te tihi	0.9 g	1%
Kukama	0.8 g	1%
Rawa	4.6 gr	7%
Parsnip (pakiaka)	1.4 g	2%
Te pepa reka (Bulgarian)	1.3 g	2%
Pāhiri (kākāriki)	3.7 gr	5%
Pahiri (pakiaka)	1.5 karamu	2%
Tomato (tōmato)	1.1 g	2%
Rhubarb (matomato)	0.7 g	1%
Nga wera	1.2 g	2%
Rarihi mangu	1.9 g	3%
Te tihi	1.5 karamu	2%
Rētihi (greens)	1.5 karamu	2%
Beets	1.5 karamu	2%
Tiēre (kākāriki)	0.9 g	1%
Tieki (pakiaka)	1.3 g	2%
Asparagus (kakariki)	1.9 g	3%
Hiruharama artichoke	2.1 g	3%
Pauka	1 C	1%
Pi (greens)	2.5 g	4%
Horseradish (pakiaka)	3.2 g	5%
Kāriki	6.5 gr	9%
Kōkihi (greens)	2.9 gr	4%
He kopurepure (matomato)	1.5 karamu	2%

Te kiko o te pūmua i roto i te harore:

ingoa hua	Ko te ihirangi pūmua i te 100 gr	Te ōrau o ngā whakaritenga o ia rā
Harore Oramere	3.3 gr	5%
Ginger harore	1.9 g	3%
Harore Morel	3.1 gr	4%
Harore ma	3.7 gr	5%
Harore ma, maroke	30.3 gr	43 orau
Harore Chanterelle	1.5 karamu	2%
Harore Harore	2.2 g	3%
Harore boletus	2.1 g	3%
Harore aspen harore	3.3 gr	5%
Harore Russula	1.7 g	2%
harore	4.3 g	6%
Harore Shiitake	2.2 g	3%