faʻatomuaga
Pe a filifilia meaʻai i totonu o se faleoloa, faʻaopoopo i foliga vaaia o le oloa, e tatau ona gauai atu i faʻamatalaga e uiga i le gaosiga, le tuʻufaʻatasia o le oloa, tau taumafa, ma isi faʻamatalaga o loʻo faʻaalia i luga o le afifiina, lea e taua foi. mo le tagata fa'atau.
Faitauina le tuʻufaʻatasia o le oloa i luga o le afifiina, oe mafai ona aʻoaʻo tele e uiga i mea tatou te 'aʻai.
Ole meaʻai tatau o le galue faifaipea ia oe lava. Afai e te manaʻo e 'ai naʻo meaʻai maloloina, e le gata o le a manaʻomia ae e iai foʻi le poto - i le mea sili, e tatau ona e iloa faitau faitau faʻailoga ma malamalama i uiga.
Tuufaatasiga ma mataupu kalori
| Taua o meaʻai | Aano (mo le 100 kalama) |
| Kalori | 72 kcal |
| Puipuia | 9 kalama |
| gaʻo | 2 gr |
| Carbohydrates | 4.5 g |
| vai | 82.7 g |
| fau | 0 g |
| Cholesterol | 50 mg |
Vitamini:
| vaitamini | Igoa faʻapitoa | Aano i le 100 kalama | Le pasene ole manaʻoga ile aso |
| vitamini A | Retinol tutusa | 85 mcg | 9% |
| vitamini B1 | tiiamine | 0.15 mg | 10% |
| vitamini B2 | Riboflavin | 0.19 mg | 11% |
| vitamini C | acid ascorbic | 3 mg | 4% |
| vitamini E | tokotaila | 0.9 mg | 9% |
| Vitamini B3 (PP) | Niacin | 3.5 mg | 18% |
Aano o le minerale:
| minerale | Aano i le 100 kalama | Le pasene ole manaʻoga ile aso |
| Potassium | 220 mg | 9% |
| kalisiu | 60 mg | 6% |
| Magnesium | 40 mg | 10% |
| Vaʻalele | 140 mg | 14% |
| Sodium | 90 mg | 7% |
| uʻamea | 6.2 mg | 44% |
Toe foi i le lisi o Oloa uma - >>>
iʻuga
O le mea lea, o le aoga o se oloa faʻamoemoeina i lona faʻavasegaga ma lou manaʻoga mo faʻaopopo mea ma vaega. Ina ia aua neʻi leiloa i le lalolagi le mafaʻailogaina o igoa, aua neʻi galo o a tatou taumafataga e tatau ona faʻavae i luga o fou ma e leʻi faʻatautaia meaʻai pei o fualaʻau aina, fualaʻau, fualaʻau, fualaʻau, cereals, legume, o le tuʻufaʻatasiga e le manaʻomia. aʻoaʻo Na o le faʻaopopo atili meaʻai fou i lau taumafataga.