Kai Huamata Hupa Maara
| mīti kau, 1 kāwai | 500.0 (karamu) |
| kāreti | 1.0 (waahanga) |
| moenga | 2.0 (waahanga) |
| te riki | 1.0 (waahanga) |
| pepa pai whero | 2.0 (waahanga) |
| tōmato | 4.0 (waahanga) |
Tikanga whakarite
Kohuatia te kau. I te mutunga o te tunu kai, taapirihia te tote, te aniana, nga mea kakara ki te hupa. Tangohia te kai, te aniana, nga mea kakara mai i te hupa ka puta. Ringihia nga kāreti tapatapahi rawa, pīti me te maha o ngā pito pīti ki roto i te hupa kohua kia nui ai te hupa. Kohia ki te kohua ka whakaweto i te wera. Uhia te kohua ki tetahi mea mahana mo te 10-15 meneti. Kuhua etahi wahi o te kiko makariri me te pua nani ki te pangia e koe ki roto i te pereti hupa, ringihia te hupa me runga ki te puranga o te ranunga otaota tapatapahi rawa kei i te ringaringa (te rētihi, te aniana matomato, te pāhiri, te tieri, te kumine, te basil, aha atu. ). Kuhua te pepa pere kia tapahia ki nga riu me nga poro tōmato whakaheke nui ki runga. Whakapaipai ki te kirikiri kawa matotoru.
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 | 62.8 kCal | 1684 kCal | 3.7 orau | 5.9 orau | 2682 g |
| Pūmua | 5.6 g | 76 g | 7.4 orau | 11.8 orau | 1357 g |
| Fats | 2.8 g | 56 g | 5% | 8% | 2000 g |
| warowaihā | 4 g | 219 g | 1.8 orau | 2.9 orau | 5475 g |
| waikawa organic | 0.2 g | ~ | |||
| Muka muka | 1.2 g | 20 g | 6% | 9.6 orau | 1667 g |
| Water | 83.7 g | 2273 g | 3.7 orau | 5.9 orau | 2716 g |
| Ash | 0.9 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 900 µg | 900 µg | 100 orau | 159.2 orau | 100 g |
| Retinol | 0.9 mg | ~ | |||
| Huaora B1, thiamine | 0.04 mg | 1.5 mg | 2.7 orau | 4.3 orau | 3750 g |
| Huaora B2, riboflavin | 0.05 mg | 1.8 mg | 2.8 orau | 4.5 orau | 3600 g |
| Huaora B4, kowhiri | 13.1 mg | 500 mg | 2.6 orau | 4.1 orau | 3817 g |
| Huaora B5, pantothenic | 0.2 mg | 5 mg | 4% | 6.4 orau | 2500 g |
| Huaora B6, pyridoxine | 0.2 mg | 2 mg | 10 orau | 15.9 orau | 1000 g |
| Huaora B9, folate | 8.8 µg | 400 µg | 2.2 orau | 3.5 orau | 4545 g |
| Huaora B12, cobalamin | 0.5 µg | 3 µg | 16.7 orau | 26.6 orau | 600 g |
| Huaora C, ascorbic | 10.9 mg | 90 mg | 12.1 orau | 19.3 orau | 826 g |
| Huaora E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 3.2 orau | 5000 g |
| Huaora H, koiora | 1 µg | 50 µg | 2% | 3.2 orau | 5000 g |
| Huaora PP, KORE | 1.8296 mg | 20 mg | 9.1 orau | 14.5 orau | 1093 g |
| Huapeka | 0.9 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 234 mg | 2500 mg | 9.4 orau | 15 orau | 1068 g |
| Konupūmā, Ca | 17.3 mg | 1000 mg | 1.7 orau | 2.7 orau | 5780 g |
| Konupora, Mg | 18.5 mg | 400 mg | 4.6 orau | 7.3 orau | 2162 g |
| Konutai, Na | 35.2 mg | 1300 mg | 2.7 orau | 4.3 orau | 3693 g |
| Sulphur, S | 55.8 mg | 1000 mg | 5.6 orau | 8.9 orau | 1792 g |
| Paihere, P | 62.9 mg | 800 mg | 7.9 orau | 12.6 orau | 1272 g |
| Māota, Cl | 44.8 mg | 2300 mg | 1.9 orau | 3% | 5134 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 40.9 µg | ~ | |||
| Bohr, B. | 112.1 µg | ~ | |||
| Wanadium, V | 18.3 µg | ~ | |||
| Rino, Fe | 1.3 mg | 18 mg | 7.2 orau | 11.5 orau | 1385 g |
| Iodine, I | 4 µg | 150 µg | 2.7 orau | 4.3 orau | 3750 g |
| Cobalt, Co. | 4.4 µg | 10 µg | 44 orau | 70.1 orau | 227 g |
| Lithium, Li | 0.3 µg | ~ | |||
| Manganese, Mn | 0.2089 mg | 2 mg | 10.4 orau | 16.6 orau | 957 g |
| Parahi, Cu | 114.5 µg | 1000 µg | 11.5 orau | 18.3 orau | 873 g |
| Molibdenum, Mo. | 7.6 µg | 70 µg | 10.9 orau | 17.4 orau | 921 g |
| Nickel, ni | 9.1 µg | ~ | |||
| Kaiarahi, Sn | 15.3 µg | ~ | |||
| Rubidium, Rb | 161.4 µg | ~ | |||
| Puoro, F | 28.3 µg | 4000 µg | 0.7 orau | 1.1 orau | 14134 g |
| Chrome, Cr | 7.6 µg | 50 µg | 15.2 orau | 24.2 orau | 658 g |
| Zinc, Zn | 0.8977 mg | 12 mg | 7.5 orau | 11.9 orau | 1337 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 0.1 g | ~ | |||
| Mono- me nga waatea (huka) | 3.8 g | max 100 g |
Ko te uara o te kaha ko 62,8 kcal.
Huamata huamata kari taonga i te huaora me nga kohuke penei: te huaora A - 100%, huaora B12 - 16,7%, huaora C - 12,1%, cobalt - 44%, parahi - 11,5%, chromium - 15,2%
- 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.
- B12 huaora whai wāhi nui i roto i te pākia me te huri o waikawa amino. Ko te Folate me te huaora B12 he huaora honohono ana ka uru ki te hanga toto. Ko te kore o te huaora B12 ka arahi ki te whanaketanga o te ngoikoretanga o te takawaenga tuarua, o te tuarua ranei, me te anemia, te leopenia, te thrombocytopenia.
- 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.
- 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.
CALORIE ME TE HUITANGA KIMI O NGA MEA O TE KAIWHIRI Hupa-huamata “Maara” PER 100 g
- 218 kCal
- 35 kCal
- 42 kCal
- 41 kCal
- 26 kCal
- 24 kCal
Tags: Me pehea te tunu kai, te kohinga pūngoi 62,8 kcal, te hanga matū, te uara kai, he aha te huaora, te kohuke, te tikanga tunu huamata Hupa huamata, te tunu kai, nga kaata, nga kai