Nā mea hoʻohui Asparagus a me Rice Casserole
| 'Akopa | 400.0 (grams) |
| ʻauʻau laiki | 200.0 (grams) |
| momona holoholona | 100.0 (grams) |
| ka wai | 2.0 (pune puna) |
| hua moa | 3.0 (ʻāpana) |
| pipi waiū | 3.0 (punaʻaina) |
| ka paʻakai paʻakai | 0.5 (pune puna) |
| ka pipi | 2.0 (punaʻaina) |
E ʻoki pono i ka asparagus me kahi pahi ʻoi, e mālama pono ʻole e hōʻino i nā poʻo - ka ʻāpana waiwai nui loa o ia E hoʻopaʻa i ka asparagus i loko o nā pūlau he 10 mau ʻāpana, ʻokiʻoki i nā wēlau o lalo a kau i loko o kahi kōpena me ka wai paila paʻakai i hiki ai ka wai i waenakonu o nā wana. Kuhi no 15 - 20 mau minuke ma luna o ka wela a hiki i ka palupalu ʻana, akā ʻaʻole e hoʻomoʻa, inā ʻaʻole e nalowale ka asparagus i kona ʻono a lilo i wai. Hoʻopili i ka wai a hoʻokuʻu i nā puʻu asparagus. Hoʻokaʻina i ka laiki, holoi iā ia i kahi kāwele maʻemaʻe, kau i loko o ka ipu me ka momona wela a, hoʻonāukiuki, wela a hiki i ka wā e aniani ai (ʻaʻole brown!). Hoʻopulu i ka wai paila a me ka simmer, uhi ʻia. E hoʻokomo i ka laiki i pehu i kahi papa i loko o kahi ʻano hamo, kau i kahi papa o ka asparagus i hoʻolapalapa ʻia ma luna, e ninini me ka hui ʻana o nā hua i kuʻi ʻia a me ka waiū, e hohola i nā ʻāpana pata ma ka ʻili. Hoʻomoʻa i ka umu.
ʻO ka waiwai kūpono a me ka hoʻohui kemika.
| ʻĀina ʻona | mea | Norm ** | % o ka maʻamau i 100 g | % o ka maʻamau i 100 kcal | 100% maʻamau |
| ʻO ke kumu kūʻai kalori | 137.5 kCal | 1684 kCal | 8.2% | 6% | 1225 G |
| Nā Paena | 2.7 G | 76 G | 3.6% | 2.6% | 2815 G |
| kona kaikea a | 9.2 G | 56 G | 16.4% | 11.9% | 609 G |
| Carbohydrates | 11.7 G | 219 G | 5.3% | 3.9% | 1872 G |
| nā huaʻala kumulani | 16.2 G | ~ | |||
| Puluniu alimentary | 0.8 G | 20 G | 4% | 2.9% | 2500 G |
| ka wai | 69.8 G | 2273 G | 3.1% | 2.3% | 3256 G |
| ka lehu | 0.4 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 70 µg | 900 µg | 7.8% | 5.7% | 1286 G |
| Retinol | 0.07 mg | ~ | |||
| Wikamina B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2% | 3750 G |
| ʻO Vitamin B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 2.8% | 2571 G |
| ʻO Vitamin B4, koho | 34.2 mg | 500 mg | 6.8% | 4.9% | 1462 G |
| ʻO Vitamin B5, pantothenic | 0.2 mg | 5 mg | 4% | 2.9% | 2500 G |
| ʻO Vitamin B6, pyridoxine | 0.04 mg | 2 mg | 2% | 1.5% | 5000 G |
| ʻO Vitamin B9, folate | 3.5 µg | 400 µg | 0.9% | 0.7% | 11429 G |
| ʻO Vitamin B12, cobalamin | 0.06 µg | 3 µg | 2% | 1.5% | 5000 G |
| ʻO Vitamin C, ascorbic | 1.6 mg | 90 mg | 1.8% | 1.3% | 5625 G |
| ʻO ka wikamina D, ka kalipola | 0.2 µg | 10 µg | 2% | 1.5% | 5000 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 G |
| Wikamina H, biotin | 2.4 µg | 50 µg | 4.8% | 3.5% | 2083 G |
| ʻO Vitamin PP, NE | 0.8482 mg | 20 mg | 4.2% | 3.1% | 2358 G |
| niacin | 0.4 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 71.9 mg | 2500 mg | 2.9% | 2.1% | 3477 G |
| Kalipuna, Ca | 16.2 mg | 1000 mg | 1.6% | 1.2% | 6173 G |
| ʻO Silicon, Si | 15.9 mg | 30 mg | 53% | 38.5% | 189 G |
| Makanekiuma, Mg | 13 mg | 400 mg | 3.3% | 2.4% | 3077 G |
| Sodoma, Na | 17.7 mg | 1300 mg | 1.4% | 1% | 7345 G |
| Sulphur, S | 24.7 mg | 1000 mg | 2.5% | 1.8% | 4049 G |
| Pākuʻi, P | 54.8 mg | 800 mg | 6.9% | 5% | 1460 G |
| ʻO Chlorine, Cl | 270.2 mg | 2300 mg | 11.7% | 8.5% | 851 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 1.6 µg | ~ | |||
| ʻO Bohr, B | 19.1 µg | ~ | |||
| ʻO Iron, Fe | 0.6 mg | 18 mg | 3.3% | 2.4% | 3000 G |
| ʻIodine, ʻo wau | 2.3 µg | 150 µg | 1.5% | 1.1% | 6522 G |
| ʻO Cobalt, Co | 1.1 µg | 10 µg | 11% | 8% | 909 G |
| Manganese, Mn | 0.2024 mg | 2 mg | 10.1% | 7.3% | 988 G |
| Keleawe, Cu | 48.7 µg | 1000 µg | 4.9% | 3.6% | 2053 G |
| Molybdenum, Mo. | 1.7 µg | 70 µg | 2.4% | 1.7% | 4118 G |
| Nickel, ni | 0.4 µg | ~ | |||
| Alakaʻi, Sn | 0.4 µg | ~ | |||
| Selenium, Inā | 0.06 µg | 55 µg | 0.1% | 0.1% | 91667 G |
| Strontium, Sr. | 0.6 µg | ~ | |||
| Fluorine, F | 13.5 µg | 4000 µg | 0.3% | 0.2% | 29630 G |
| ʻO Chrome, Cr | 0.7 µg | 50 µg | 1.4% | 1% | 7143 G |
| Kiniki, Zn | 0.3444 mg | 12 mg | 2.9% | 2.1% | 3484 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 11.4 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 0.8 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 48.2 mg | ʻoi aku ka nui o 300 mg |
ʻO ka waiwai o ka ikehu 137,5 kcal.
- Silicon Hoʻokomo ʻia ma ke ʻano he mea kūkulu i glycosaminoglycans a hoʻoulu i ka synthes collagen.
- ʻO Chlorine pono no ka hoʻokumu a me ka huna ʻana o ka waikawa hydrochloric i loko o ke kino.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
- 21 kCal
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