Nā Pono Haʻina Uala Palani Casserole
| uala | 8.0 (ʻāpana) |
| ʻaka kālika | 20.0 (grams) |
| hua moa | 3.0 (ʻāpana) |
| pipi waiū | 0.5 (pune puna) |
| uahi paʻakikī | 100.0 (grams) |
| ka pepa pepaʻeleʻele | 2.0 (grams) |
| ka paʻakai paʻakai | 2.0 (grams) |
Ke ʻano o ka hoʻomākaukau
E hamo i ka lalo o ka pā (pan) me ke kāleka a hohola i ke kālika i ʻoki ʻia (1 clove), a me nā ʻāpana pata. E ʻoki i 8 mau ʻuala liʻiliʻi a hoʻokomo i ka hapalua i loko o ka pā, ka paʻakai a me ka pepa, a laila hoʻohui i ka hapa i koe, ka paʻakai a me ka pepa. E ninini i loko o nā hua i paʻi ʻia me ka waiū a kāpīpī i ka cheese grated ma luna. E kālua no 40-50 mau minuke i ka umu.
Hiki iā ʻoe ke hana i kāu papa hana ponoʻī e noʻonoʻo nei i ka nalo ʻana o nā wikamina a me nā minelala e hoʻohana ana i ka calculator meaʻai i ka noi.
ʻO ka waiwai kūpono a me ka hoʻohui kemika.
Hōʻike ka pākaukau i ka ʻike o nā meaola (nā calorie, nā protein, nā momona, nā paʻakai, nā wikamina a me nā minelala) no kēlā me kēia 100 nā huna ʻāpana ʻai.
| ʻĀina ʻona | mea | Norm ** | % o ka maʻamau i 100 g | % o ka maʻamau i 100 kcal | 100% maʻamau |
| ʻO ke kumu kūʻai kalori | 96 kCal | 1684 kCal | 5.7% | 5.9% | 1754 G |
| Nā Paena | 5.9 G | 76 G | 7.8% | 8.1% | 1288 G |
| kona kaikea a | 4.7 G | 56 G | 8.4% | 8.8% | 1191 G |
| Carbohydrates | 8.1 G | 219 G | 3.7% | 3.9% | 2704 G |
| nā huaʻala kumulani | 10.3 G | ~ | |||
| Puluniu alimentary | 1.1 G | 20 G | 5.5% | 5.7% | 1818 G |
| ka wai | 70.6 G | 2273 G | 3.1% | 3.2% | 3220 G |
| ka lehu | 0.9 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 90 µg | 900 µg | 10% | 10.4% | 1000 G |
| Retinol | 0.09 mg | ~ | |||
| Wikamina B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 5.5% | 1875 G |
| ʻO Vitamin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 5.8% | 1800 G |
| ʻO Vitamin B4, koho | 38.1 mg | 500 mg | 7.6% | 7.9% | 1312 G |
| ʻO Vitamin B5, pantothenic | 0.4 mg | 5 mg | 8% | 8.3% | 1250 G |
| ʻO Vitamin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 10.4% | 1000 G |
| ʻO Vitamin B9, folate | 7.1 µg | 400 µg | 1.8% | 1.9% | 5634 G |
| ʻO Vitamin B12, cobalamin | 0.2 µg | 3 µg | 6.7% | 7% | 1500 G |
| ʻO Vitamin C, ascorbic | 2.7 mg | 90 mg | 3% | 3.1% | 3333 G |
| ʻO ka wikamina D, ka kalipola | 0.3 µg | 10 µg | 3% | 3.1% | 3333 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 2.8% | 3750 G |
| Wikamina H, biotin | 3.3 µg | 50 µg | 6.6% | 6.9% | 1515 G |
| ʻO Vitamin PP, NE | 1.6794 mg | 20 mg | 8.4% | 8.8% | 1191 G |
| niacin | 0.7 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 340.7 mg | 2500 mg | 13.6% | 14.2% | 734 G |
| Kalipuna, Ca | 122.2 mg | 1000 mg | 12.2% | 12.7% | 818 G |
| Makanekiuma, Mg | 20.8 mg | 400 mg | 5.2% | 5.4% | 1923 G |
| Sodoma, Na | 106.9 mg | 1300 mg | 8.2% | 8.5% | 1216 G |
| Sulphur, S | 45.4 mg | 1000 mg | 4.5% | 4.7% | 2203 G |
| Pākuʻi, P | 116.4 mg | 800 mg | 14.6% | 15.2% | 687 G |
| ʻO Chlorine, Cl | 223.6 mg | 2300 mg | 9.7% | 10.1% | 1029 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 452.4 µg | ~ | |||
| ʻO Bohr, B | 59.7 µg | ~ | |||
| ʻO Vanadium, V | 77.3 µg | ~ | |||
| ʻO Iron, Fe | 0.9 mg | 18 mg | 5% | 5.2% | 2000 G |
| ʻIodine, ʻo wau | 6.6 µg | 150 µg | 4.4% | 4.6% | 2273 G |
| ʻO Cobalt, Co | 4.3 µg | 10 µg | 43% | 44.8% | 233 G |
| Likiuma, Li | 40 µg | ~ | |||
| Manganese, Mn | 0.1134 mg | 2 mg | 5.7% | 5.9% | 1764 G |
| Keleawe, Cu | 94.5 µg | 1000 µg | 9.5% | 9.9% | 1058 G |
| Molybdenum, Mo. | 5.9 µg | 70 µg | 8.4% | 8.8% | 1186 G |
| Nickel, ni | 2.6 µg | ~ | |||
| Alakaʻi, Sn | 1.6 µg | ~ | |||
| ʻO Rubidium, Rb | 259.5 µg | ~ | |||
| Selenium, Inā | 0.2 µg | 55 µg | 0.4% | 0.4% | 27500 G |
| Strontium, Sr. | 2 µg | ~ | |||
| Fluorine, F | 25.7 µg | 4000 µg | 0.6% | 0.6% | 15564 G |
| ʻO Chrome, Cr | 6 µg | 50 µg | 12% | 12.5% | 833 G |
| Kiniki, Zn | 0.7652 mg | 12 mg | 6.4% | 6.7% | 1568 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 6.5 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 1.3 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 76.5 mg | ʻoi aku ka nui o 300 mg |
ʻO ka waiwai o ka ikehu 96 kcal.
Ipu ʻuala Palani waiwai i nā wikamina a me nā minelala e like me: potassium - 13,6%, calcium - 12,2%, phosphorus - 14,6%, cobalt - 43%, chromium - 12%
- pāpaʻa ʻo ia ka ion intracellular nui i komo i ka lula o ka wai, ka waikawa a me ke kaulike electrolyte, komo i nā hana o nā impulses nerve, kaohi kaomi.
- ka pōhaku ʻo ia ka mea nui o kā mākou iwi, hana ma ke ʻano he regulator o ka ʻōnaehana ʻōnaehana, komo i ka hōʻemi ʻana i nā mākala. ʻO ka hemahema o ka calcium e alakaʻi i ka demineralization o ka iwi kuamoo, nā iwi pelvic a me nā ʻaoʻao lalo, hoʻonui i ka makaʻi o ka osteoporosis.
- ʻO Phosphorus komo i loko o nā hanana physiological, e like me ka ikehu metabolism, hoʻoponopono i ka waikawa-base koena, he ʻāpana o nā phospholipids, nā nucleotides a me nā nukelika, pono ia no ka mineralization o nā iwi a me nā niho. Alakaʻi ka hemahema i ka anorexia, anemia, rickets.
- '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.
CALORIE AND CHEMICAL ComposITION OF THE RESIPE INGREDIENTS Palani ʻUala casserole PER 100 g
- 77 kCal
- 149 kCal
- 157 kCal
- 60 kCal
- 364 kCal
- 255 kCal
- 0 kCal
Nā huaʻōlelo: Pehea e kuke ai, ka ʻike calorie 96 kcal, ka hoʻohui kemika, waiwai waiwai, he aha nā wikamina, nā minelala, ke ʻano kuke