Mea aoga falai fuamoa ma moa ma pulouaitu
moa moa | 4.0 (fasi) |
o le matuamoa | 120.0 (kalama) |
pulouaitu | 80.0 (kalama) |
suauʻu sana | 60.0 (kalama) |
riki | 40.0 (kalama) |
pateta pateta | 60.0 (kalama) |
aneto | 25.0 (kalama) |
Metotia o sauniuniga
Tipi le pulou i ni fasi ma falai ma aniani. 3-5 minute seʻia sauni, faʻaopopo moa vela vela 'otiʻoti i fasi pepa, falai, sasaʻa i le tamato sosi, masima, tuʻu mea manogi, aumai i se faʻapuna. Tuʻu le faʻaputuga moa i totonu o apa apa, faʻamatuʻu fuamoa mata iina, masima, faʻasusu ma le pepa ma tao i totonu o le ogaumu. A tautua, faʻapipii fuamoa i le fualaʻau aneto.
Oe mafai ona faia sau oe lava fua e amanaʻia ai le leiloa o vitamini ma minerals faʻaaogaina le fua fuafua i le tusi talosaga.
Taua o meaʻai ma mea fai vailaʻau.
O le laulau o loʻo faʻaalia ai mea o loʻo i totonu o gaʻo (kalori, polotini, gaʻo, gaʻo o le tino, vitamini ma minerale) i le 100 kalama vaega taumafa.
Faigaluega | tele | Norm ** | % o le masani i le 100 g | % o le masani i le 100 kcal | 100% masani |
Taua ole kalori | 210.4 kcal | 1684 kcal | 12.5% | 5.9% | 800 g |
Puipuia | 8.6 g | 76 g | 11.3% | 5.4% | 884 g |
gaʻo | 18.1 g | 56 g | 32.3% | 15.4% | 309 g |
Carbohydrates | 3.4 g | 219 g | 1.6% | 0.8% | 6441 g |
acid oona | 0.3 g | ~ | |||
Alava alava | 0.7 g | 20 g | 3.5% | 1.7% | 2857 g |
vai | 65.1 g | 2273 g | 2.9% | 1.4% | 3492 g |
lefulefu | 1.1 g | ~ | |||
vaitamini | |||||
Vitamini A, RE | 200 µg | 900 µg | 22.2% | 10.6% | 450 g |
Retinol | 0.2 mg | ~ | |||
Vitamini B1, thiamine | 0.06 mg | 1.5 mg | 4% | 1.9% | 2500 g |
Vitamini B2, riboflavin | 0.3 mg | 1.8 mg | 16.7% | 7.9% | 600 g |
Vitamini B4, filifili | 108.6 mg | 500 mg | 21.7% | 10.3% | 460 g |
Vitamini B5, pantothenic | 0.8 mg | 5 mg | 16% | 7.6% | 625 g |
Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 2.4% | 2000 g |
Vitamini B9, folate | 7.2 µg | 400 µg | 1.8% | 0.9% | 5556 g |
Vitamini B12, cobalamin | 0.3 µg | 3 µg | 10% | 4.8% | 1000 g |
Vitamini C, ascorbic | 10.7 mg | 90 mg | 11.9% | 5.7% | 841 g |
Vitamini D, calciferol | 0.9 µg | 10 µg | 9% | 4.3% | 1111 g |
Vitamini E, alpha tocopherol, TE | 10.7 mg | 15 mg | 71.3% | 33.9% | 140 g |
Vitamini H, biotin | 9.1 µg | 50 µg | 18.2% | 8.7% | 549 g |
Vitamini PP, NE | 2.6276 mg | 20 mg | 13.1% | 6.2% | 761 g |
niacin | 1.2 mg | ~ | |||
macronutrients | |||||
Potasiuma, K | 249.6 mg | 2500 mg | 10% | 4.8% | 1002 g |
Kalisiu, CA | 37.4 mg | 1000 mg | 3.7% | 1.8% | 2674 g |
Magnesium, mg | 18.9 mg | 400 mg | 4.7% | 2.2% | 2116 g |
Sodium, Na | 67.9 mg | 1300 mg | 5.2% | 2.5% | 1915 g |
Sulphur, S | 92.3 mg | 1000 mg | 9.2% | 4.4% | 1083 g |
Phosphorus, P. | 124.4 mg | 800 mg | 15.6% | 7.4% | 643 g |
Chlorine, Cl | 73.8 mg | 2300 mg | 3.2% | 1.5% | 3117 g |
Lolomi elemene | |||||
Alumini, Al | 17.6 µg | ~ | |||
Bohr, B. | 8.8 µg | ~ | |||
Uʻamea, Fe | 1.8 mg | 18 mg | 10% | 4.8% | 1000 g |
Iodine, ou | 10.3 µg | 150 µg | 6.9% | 3.3% | 1456 g |
Cobalt, Co | 6.6 µg | 10 µg | 66% | 31.4% | 152 g |
Manganese, Mn | 0.0237 mg | 2 mg | 1.2% | 0.6% | 8439 g |
Apamemea, Cu | 44.8 µg | 1000 µg | 4.5% | 2.1% | 2232 g |
Molybdenum, Mo. | 2.7 µg | 70 µg | 3.9% | 1.9% | 2593 g |
Nickel, ni | 0.1 µg | ~ | |||
Rubidium, Rb | 23 µg | ~ | |||
Fluorine, F | 37.4 µg | 4000 µg | 0.9% | 0.4% | 10695 g |
Chrome, Cr | 3.6 µg | 50 µg | 7.2% | 3.4% | 1389 g |
Zinc, Zn | 0.71 mg | 12 mg | 5.9% | 2.8% | 1690 g |
Oona e mafai ona faʻaleagaina | |||||
Pati ma dextrins | 0.1 g | ~ | |||
Mono- ma disaccharides (suka) | 3.2 g | Max 100 г | |||
Uila | |||||
Cholesterol | 219.5 mg | Max 300 mg |
O le malosi aoga o le 210,4 kcal.
Fuamoa fuamoa ma moa ma puloua tamaoaiga i vitamini ma minerals pei o: vitamini A - 22,2%, vitamini B2 - 16,7%, choline - 21,7%, vitamini B5 - 16%, vitamini C - 11,9%, vitamini E - 71,3, 18,2, 13,1%, vitamini H - 15,6%, vitamini PP - 66%, phosphorus - XNUMX%, cobalt - XNUMX%
- vitamini A e nafa ma le atinaeina masani, toe fanau gaioiga, paʻu ma mata maloloina, ma le faatumauina o le puipuiga.
- vitamini B2 auai i redox tali atu, faʻalauteleina le lanu lagona o le vaʻaia vaʻaia ma pogisa fetuʻunaʻi. O le le lava o taumafa o le vaitamini B2 e o faatasi ma le soliga o le tulaga o le paʻu, mucous membrane, faʻaleagaina le malamalama ma le pogisa vaʻai.
- fefiloi o se vaega o le lecithin, ei ai sona sao i le tuʻufaʻatasia ma metotia o phospholipids i le ate, o se mafuaʻaga o saoloto methyl kulupu, gaioiga o se lipotropic vaega.
- vitamini B5 auai i polotini, gaʻo, gaʻo gaʻo, gaʻo gaʻo i le toto, le gaosiga o le tele o homone, hemoglobin, faʻalauteleina le mitiia o amino acids ma suka i totonu o le manava, lagolagoina le gaioiga o le adrenal cortex. Le lava o pantothenic acid mafai ona taitai atu ai i le faʻaleagaina o le paʻu ma mucous membrane.
- vitamini C auai i redox tali atu, o le faʻagaioiga o le immune system, faʻalauteleina le mitiia o le uʻamea. O le le lava e taʻitaʻiina atu ai i tolo e gagau ma tafetotoi, isu o le isu ona o le faateleina o le permeability ma le vaivai o capillaries o le toto.
- vitamini E o loʻo ia te ia ni mea totino puipuia, e manaʻomia mo le faʻagaioiga o gonad, maso maso, o se faʻamautuina lautele o sela sela. Faatasi ai ma le le lava o vitamini E, hemolysis o erythrocytes ma neurological faaletonu ua matauina.
- Vitamin H. auai i le tuʻufaʻatasia o gaʻo, glycogen, o le metabolism o amino acids. O le le lava o taumafa o lenei vaitamini e mafai ona taitai atu ai i le faʻalavelaveina o le tulaga masani o le paʻu.
- Vitamini PP auai i redox tali o le malosi metabolism. Le lava le vaʻavaʻaia o loʻo aveina faʻatasi ma le faʻalavelaveina o le tulaga masani o le paʻu, gastrointestinal tract ma neura.
- Vaʻalele e auai i le tele o faʻagaioiga tino, e aofia ai le malosi o le metabolism, faʻatonutonu paleni o le acid-base, o se vaega o le phospholipids, nucleotides ma nucleic acid, e talafeagai mo le faʻamamaina o ponaivi ma nifo. O le le lava e mafua ai le le maua i le tino, anemia, rickets.
- Cobalt o se vaega o le vaitamini B12. Faʻagaoioina enzyme o gaʻo gaʻo le gaʻo ma le folic acid metabolism.
CALORIE MA LE FAʻATUSAINA O TUPE FAʻATASI TUPE FAʻAFELEINA O fuamoa fuamoa ma moa ma pulou PER 100 g
- 157 kcal
- 238 kcal
- 27 kcal
- 899 kcal
- 41 kcal
- 102 kcal
- 40 kcal
pine: Faʻafefea e kuka, kalori mea aofia ai 210,4 kcal, vailaʻau vailaʻau, paleni aoga, o a vitamini, minerals, kuka metotia fuamoa fuamoa ma moa ma puloua, fua, kalori, meaʻai