Mea'ai Zest Jam
| moli paʻu | 400.0 (kalama) |
| suka | 400.0 (kalama) |
| vai | 100.0 (kalama) |
Fa'atau le tasi ma le afa kilokalama - lua moli ma 'ai. Aʻo 'aina moli, tuʻu le paʻu i totonu o se fagu 3-lita vai malulu, sui le vai i le taeao, i le afiafi ma le 2-3 taimi i le aoauli (i le vaitau vevela ma sili atu, o paʻu e mafai ona oona. ). E tatau ona fa'asusu le pa'u ina ia aveese ai le oona mai ia i latou. A maeʻa aso e tolu (faitau mai le moli muamua, pe a tusa ma le afa o le apa le paʻu), aveese le paʻu mai le vai ma tipi i ni sikuea laiti (0.5 cm), rhombuses, tafatolu ma isi foliga faʻatusa. Lafoa'i fasi mea o lo'o i ai ni mea pogisa, aua le salamo. E tatau ona fua le pa'u ua saunia. Ave le 400 kalama o le suka mo le 400 kalama o mea mata. Faʻamavae le suka i totonu o sina vai, faʻafefe ma sasaa le paʻu ma le sua suamalie. Ona kuka lea e pei o se siamu masani i 2-3 tui seia oʻo i le vaivai (tuu e faʻafefe mo le 5 minute, aveese mai le vevela, faʻamafanafana - tuʻu e faʻafefe mo le 5 minute, ma isi). Ua saunia le siamu pe a manino le vaega paʻepaʻe o le paʻu, ma o le paʻu lava ia e vaivai.
Taua o meaʻai ma mea fai vailaʻau.
| Faigaluega | tele | Norm ** | % o le masani i le 100 g | % o le masani i le 100 kcal | 100% masani |
| Taua ole kalori | 174.3 kcal | 1684 kcal | 10.4% | 6% | 966 g |
| Puipuia | 0.4 g | 76 g | 0.5% | 0.3% | 19000 g |
| gaʻo | 0.04 g | 56 g | 0.1% | 0.1% | 140000 g |
| Carbohydrates | 45.9 g | 219 g | 21% | 12% | 477 g |
| vai | 10.7 g | 2273 g | 0.5% | 0.3% | 21243 g |
| vaitamini | |||||
| Vitamini A, RE | 4 µg | 900 µg | 0.4% | 0.2% | 22500 g |
| Retinol | 0.004 mg | ~ | |||
| Vitamini B1, thiamine | 0.02 mg | 1.5 mg | 1.3% | 0.7% | 7500 g |
| Vitamini B2, riboflavin | 0.009 mg | 1.8 mg | 0.5% | 0.3% | 20000 g |
| Vitamini B5, pantothenic | 0.09 mg | 5 mg | 1.8% | 1% | 5556 g |
| Vitamini B6, pyridoxine | 0.03 mg | 2 mg | 1.5% | 0.9% | 6667 g |
| Vitamini B9, folate | 4 µg | 400 µg | 1% | 0.6% | 10000 g |
| Vitamini C, ascorbic | 17.9 mg | 90 mg | 19.9% | 11.4% | 503 g |
| Vitamini E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 0.7% | 7500 g |
| Vitamini PP, NE | 0.1664 mg | 20 mg | 0.8% | 0.5% | 12019 g |
| niacin | 0.1 mg | ~ | |||
| macronutrients | |||||
| Potasiuma, K | 74.2 mg | 2500 mg | 3% | 1.7% | 3369 g |
| Kalisiu, CA | 18.8 mg | 1000 mg | 1.9% | 1.1% | 5319 g |
| Magnesium, mg | 5.4 mg | 400 mg | 1.4% | 0.8% | 7407 g |
| Sodium, Na | 5.4 mg | 1300 mg | 0.4% | 0.2% | 24074 g |
| Sulphur, S | 4.5 mg | 1000 mg | 0.5% | 0.3% | 22222 g |
| Phosphorus, P. | 9.8 mg | 800 mg | 1.2% | 0.7% | 8163 g |
| Chlorine, Cl | 2.2 mg | 2300 mg | 0.1% | 0.1% | 104545 g |
| Lolomi elemene | |||||
| Bohr, B. | 78.2 µg | ~ | |||
| Uʻamea, Fe | 0.4 mg | 18 mg | 2.2% | 1.3% | 4500 g |
| Manganese, Mn | 0.0179 mg | 2 mg | 0.9% | 0.5% | 11173 g |
| Apamemea, Cu | 107.3 µg | 1000 µg | 10.7% | 6.1% | 932 g |
| Molybdenum, Mo. | 0.4 µg | 70 µg | 0.6% | 0.3% | 17500 g |
| Fluorine, F | 4.5 µg | 4000 µg | 0.1% | 0.1% | 88889 g |
| Zinc, Zn | 0.0559 mg | 12 mg | 0.5% | 0.3% | 21467 g |
O le malosi aoga o le 174,3 kcal.
- 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.
- 97 kcal
- 399 kcal
- 0 kcal