Nā Pono Uala casserole
| uala | 8.0 (ʻāpana) |
| momona holoholona | 3.0 (punaʻaina) |
| ʻohi | 2.0 (ʻāpana) |
| hua moa | 2.0 (ʻāpana) |
| pipi waiū | 1.0 (hua aniani) |
| pāʻili | 1.0 (punaʻaina) |
Ke ʻano o ka hoʻomākaukau
ʻO kaʻuala uala, ihi a ʻokiʻoki i mau ʻāpana a i mau ʻāpana, i kahi wai liʻiliʻi a momona. Fry ʻokiʻoki i nā aniani i ka momona. E ʻokiʻoki pono i nā greens a hoʻoulu i kaʻuala me nā ʻakaʻakai. E hoʻokomo i ka nui i loko o ka pā palai i hamo ʻia, ninini i ka hui ʻana o nā hua a me ka waiū a hoʻomoʻa i ka umu. E lawelawe me nā iʻa a me nā ipu moa.
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 | 79.8 kCal | 1684 kCal | 4.7% | 5.9% | 2110 G |
| Nā Paena | 2.9 G | 76 G | 3.8% | 4.8% | 2621 G |
| kona kaikea a | 4.3 G | 56 G | 7.7% | 9.6% | 1302 G |
| Carbohydrates | 7.9 G | 219 G | 3.6% | 4.5% | 2772 G |
| nā huaʻala kumulani | 0.1 G | ~ | |||
| Puluniu alimentary | 1.2 G | 20 G | 6% | 7.5% | 1667 G |
| ka wai | 78.5 G | 2273 G | 3.5% | 4.4% | 2896 G |
| ka lehu | 1 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 60 µg | 900 µg | 6.7% | 8.4% | 1500 G |
| Retinol | 0.06 mg | ~ | |||
| Wikamina B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 5.9% | 2143 G |
| ʻO Vitamin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7% | 1800 G |
| ʻO Vitamin B4, koho | 25.7 mg | 500 mg | 5.1% | 6.4% | 1946 G |
| ʻO Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.5% | 1667 G |
| ʻO Vitamin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 12.5% | 1000 G |
| ʻO Vitamin B9, folate | 7.3 µg | 400 µg | 1.8% | 2.3% | 5479 G |
| ʻO Vitamin B12, cobalamin | 0.1 µg | 3 µg | 3.3% | 4.1% | 3000 G |
| ʻO Vitamin C, ascorbic | 4.3 mg | 90 mg | 4.8% | 6% | 2093 G |
| ʻO ka wikamina D, ka kalipola | 0.2 µg | 10 µg | 2% | 2.5% | 5000 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 2.5% | 5000 G |
| Wikamina H, biotin | 2.4 µg | 50 µg | 4.8% | 6% | 2083 G |
| ʻO Vitamin PP, NE | 1.0814 mg | 20 mg | 5.4% | 6.8% | 1849 G |
| niacin | 0.6 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 331.1 mg | 2500 mg | 13.2% | 16.5% | 755 G |
| Kalipuna, Ca | 36.9 mg | 1000 mg | 3.7% | 4.6% | 2710 G |
| Makanekiuma, Mg | 17.3 mg | 400 mg | 4.3% | 5.4% | 2312 G |
| Sodoma, Na | 23.7 mg | 1300 mg | 1.8% | 2.3% | 5485 G |
| Sulphur, S | 41.5 mg | 1000 mg | 4.2% | 5.3% | 2410 G |
| Pākuʻi, P | 67.1 mg | 800 mg | 8.4% | 10.5% | 1192 G |
| ʻO Chlorine, Cl | 62.7 mg | 2300 mg | 2.7% | 3.4% | 3668 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 455.7 µg | ~ | |||
| ʻO Bohr, B | 73.2 µg | ~ | |||
| ʻO Vanadium, V | 71.1 µg | ~ | |||
| ʻO Iron, Fe | 0.7 mg | 18 mg | 3.9% | 4.9% | 2571 G |
| ʻIodine, ʻo wau | 6 µg | 150 µg | 4% | 5% | 2500 G |
| ʻO Cobalt, Co | 3.8 µg | 10 µg | 38% | 47.6% | 263 G |
| Likiuma, Li | 36.7 µg | ~ | |||
| Manganese, Mn | 0.1058 mg | 2 mg | 5.3% | 6.6% | 1890 G |
| Keleawe, Cu | 83.9 µg | 1000 µg | 8.4% | 10.5% | 1192 G |
| Molybdenum, Mo. | 5.2 µg | 70 µg | 7.4% | 9.3% | 1346 G |
| Nickel, ni | 2.7 µg | ~ | |||
| Alakaʻi, Sn | 2.3 µg | ~ | |||
| ʻO Rubidium, Rb | 282.2 µg | ~ | |||
| Selenium, Inā | 0.4 µg | 55 µg | 0.7% | 0.9% | 13750 G |
| Strontium, Sr. | 3 µg | ~ | |||
| Fluorine, F | 25.4 µg | 4000 µg | 0.6% | 0.8% | 15748 G |
| ʻO Chrome, Cr | 5.6 µg | 50 µg | 11.2% | 14% | 893 G |
| Kiniki, Zn | 0.416 mg | 12 mg | 3.5% | 4.4% | 2885 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 5.7 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 2.1 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 46.8 mg | ʻoi aku ka nui o 300 mg |
ʻO ka waiwai o ka ikehu 79,8 kcal.
ʻUala potato waiwai i nā wikamina a me nā minelala e like me potassium - 13,2%, cobalt - 38%, chromium - 11,2%
- 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.
- '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.
ʻO CALORIES a me ka haku mele ʻana o nā mea loaʻa i loaʻa nā ʻUala Potato casserole PER 100 g
- 77 kCal
- 899 kCal
- 41 kCal
- 157 kCal
- 60 kCal
- 49 kCal
Nā huaʻōlelo: Pehea e kuke ai, ʻike i ka calorie 79,8 kcal, hoʻohui kemika, waiwai waiwai, he aha nā huaora, nā minelala, ke ʻano kuke Potato casserole, meaʻai