Nā mea iʻa iʻa iʻa
| iʻa liʻiliʻi (mahele I) | 200.0 (grams) |
| pikeperch | 150.0 (grams) |
| burbot | 150.0 (grams) |
| uala | 300.0 (grams) |
| ʻohi | 50.0 (grams) |
| ʻaʻa pakiaka parsley | 10.0 (grams) |
| ka pipi | 20.0 (grams) |
| pāʻili | 4.0 (grams) |
| ka wai | 1100.0 (grams) |
Hoʻomoʻa ʻia ka hupa mai nā iʻa liʻiliʻi a kānana ʻia. Hoʻokomo ʻia ka ʻuala i loko o ka paila paila me nā ʻōpala holoʻokoʻa, nā poʻo onion, ka pā paʻi, ʻoki ʻia i loko o nā ʻāpana lahilahi, a hoʻolapalapa ʻia. 15 mau minuke ma mua o ka mākaukau ʻana o ka sopa iʻa, e kau i nā ʻāpana iʻa i hoʻomākaukau ʻia (pike perch fillet me ka ʻili a me nā iwi iwi ʻaoʻao a me ka ʻiʻo burbot me ka ʻili ʻole me nā iwi iwi ʻaoʻao). I ka pau ʻana o ka kuke ʻana, hoʻokomo ʻia ka pata i loko o ka pepeiao. Hāʻawi kaʻawale ʻia nā ʻōmaʻomaʻo i ʻoki ʻia i ka sopa iʻa. I ka hoʻomoʻa nui ʻana i ka sopa iʻa, moʻa kaʻawale ka iʻa a waiho ʻia i ka haʻalele. Hiki ke kuke ʻia ka sopa iʻa me ka ʻole o ka ʻaila. Hiki ke hoʻomākaukau ʻia mai hoʻokahi pike perch a i ʻole burbot, a i ʻole mai ka catfish, pike, chum salmon, carp, kēlā me kēia, e hoʻonui ana i ka waiho ʻana o ka iʻa.
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 | 66.7 kCal | 1684 kCal | 4% | 6% | 2525 G |
| Nā Paena | 8.5 G | 76 G | 11.2% | 16.8% | 894 G |
| kona kaikea a | 1.9 G | 56 G | 3.4% | 5.1% | 2947 G |
| Carbohydrates | 4.3 G | 219 G | 2% | 3% | 5093 G |
| nā huaʻala kumulani | 0.05 G | ~ | |||
| Puluniu alimentary | 0.5 G | 20 G | 2.5% | 3.7% | 4000 G |
| ka wai | 128.1 G | 2273 G | 5.6% | 8.4% | 1774 G |
| ka lehu | 0.6 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 20 µg | 900 µg | 2.2% | 3.3% | 4500 G |
| Retinol | 0.02 mg | ~ | |||
| Wikamina B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 4% | 3750 G |
| ʻO Vitamin B2, riboflavin | 0.03 mg | 1.8 mg | 1.7% | 2.5% | 6000 G |
| ʻO Vitamin B5, pantothenic | 0.07 mg | 5 mg | 1.4% | 2.1% | 7143 G |
| ʻO Vitamin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 7.5% | 2000 G |
| ʻO Vitamin B9, folate | 4.6 µg | 400 µg | 1.2% | 1.8% | 8696 G |
| ʻO Vitamin C, ascorbic | 2.7 mg | 90 mg | 3% | 4.5% | 3333 G |
| ʻO ka wikamina D, ka kalipola | 0.002 µg | 10 µg | 500000 G | ||
| ʻO ka wikamina E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 3% | 5000 G |
| Wikamina H, biotin | 0.05 µg | 50 µg | 0.1% | 0.1% | 100000 G |
| ʻO Vitamin PP, NE | 2.011 mg | 20 mg | 10.1% | 15.1% | 995 G |
| niacin | 0.6 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 181 mg | 2500 mg | 7.2% | 10.8% | 1381 G |
| Kalipuna, Ca | 8.8 mg | 1000 mg | 0.9% | 1.3% | 11364 G |
| Makanekiuma, Mg | 8.3 mg | 400 mg | 2.1% | 3.1% | 4819 G |
| Sodoma, Na | 4.2 mg | 1300 mg | 0.3% | 0.4% | 30952 G |
| Sulphur, S | 28.8 mg | 1000 mg | 2.9% | 4.3% | 3472 G |
| Pākuʻi, P | 41.8 mg | 800 mg | 5.2% | 7.8% | 1914 G |
| ʻO Chlorine, Cl | 48.4 mg | 2300 mg | 2.1% | 3.1% | 4752 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 227.4 µg | ~ | |||
| ʻO Bohr, B | 34.8 µg | ~ | |||
| ʻO Vanadium, V | 37.3 µg | ~ | |||
| ʻO Iron, Fe | 0.3 mg | 18 mg | 1.7% | 2.5% | 6000 G |
| ʻIodine, ʻo wau | 6.4 µg | 150 µg | 4.3% | 6.4% | 2344 G |
| ʻO Cobalt, Co | 3.4 µg | 10 µg | 34% | 51% | 294 G |
| Likiuma, Li | 19.3 µg | ~ | |||
| Manganese, Mn | 0.0545 mg | 2 mg | 2.7% | 4% | 3670 G |
| Keleawe, Cu | 48.7 µg | 1000 µg | 4.9% | 7.3% | 2053 G |
| Molybdenum, Mo. | 3.1 µg | 70 µg | 4.4% | 6.6% | 2258 G |
| Nickel, ni | 3 µg | ~ | |||
| ʻO Rubidium, Rb | 139.5 µg | ~ | |||
| Fluorine, F | 84.7 µg | 4000 µg | 2.1% | 3.1% | 4723 G |
| ʻO Chrome, Cr | 17.4 µg | 50 µg | 34.8% | 52.2% | 287 G |
| Kiniki, Zn | 0.3063 mg | 12 mg | 2.6% | 3.9% | 3918 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 3.6 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 0.6 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 9.8 mg | ʻoi aku ka nui o 300 mg |
ʻO ka waiwai o ka ikehu 66,7 kcal.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
- ikona komo i ka rula o nā pae glucose koko, e hoʻonui ana i ka hopena o ka insulin. Alakaʻi ka hemahema i ka hoʻoliʻiliʻi tolerance glucose.
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