Nā Pono Sardine Salad
| Mele | 2.0 (ʻāpana) |
| wai lemon | 2.0 (pune puna) |
| sardine kai | 210.0 (grams) |
| kaulana | 0.5 (hua aniani) |
| no ka wole | 0.3 (hua aniani) |
| yogurt | 0.3 (hua aniani) |
Ke ʻano o ka hoʻomākaukau
Peel i nā'āpala aʻokiʻoki iā lākou i mau pahu. ʻOkiʻoki i ka celery, ʻokiʻoki loa i nā nati. Ke ʻokiʻoki loa ʻoe i nā ʻāpala, kāpīpī ʻia me ka wai lemona e hōʻalo i ka browning. ʻOkiʻoki i ka sardine i mau ʻāpana liʻiliʻi. Hoʻohui mālie i nā mea hoʻohui āpau ma ka hoʻohui ʻana i ka yogurt momona momona.
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 | 85.1 kCal | 1684 kCal | 5.1% | 6% | 1979 G |
| Nā Paena | 6.1 G | 76 G | 8% | 9.4% | 1246 G |
| kona kaikea a | 2.6 G | 56 G | 4.6% | 5.4% | 2154 G |
| Carbohydrates | 10 G | 219 G | 4.6% | 5.4% | 2190 G |
| nā huaʻala kumulani | 0.4 G | ~ | |||
| Puluniu alimentary | 1.1 G | 20 G | 5.5% | 6.5% | 1818 G |
| ka wai | 51.8 G | 2273 G | 2.3% | 2.7% | 4388 G |
| ka lehu | 0.4 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 600 µg | 900 µg | 66.7% | 78.4% | 150 G |
| Retinol | 0.6 mg | ~ | |||
| Wikamina B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 3.9% | 3000 G |
| ʻO Vitamin B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 4.6% | 2571 G |
| ʻO Vitamin B4, koho | 3.1 mg | 500 mg | 0.6% | 0.7% | 16129 G |
| ʻO Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.1% | 1667 G |
| ʻO Vitamin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 11.8% | 1000 G |
| ʻO Vitamin B9, folate | 10.7 µg | 400 µg | 2.7% | 3.2% | 3738 G |
| ʻO Vitamin B12, cobalamin | 1.7 µg | 3 µg | 56.7% | 66.6% | 176 G |
| ʻO Vitamin C, ascorbic | 10.5 mg | 90 mg | 11.7% | 13.7% | 857 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 2.2 mg | 15 mg | 14.7% | 17.3% | 682 G |
| Wikamina H, biotin | 0.2 µg | 50 µg | 0.4% | 0.5% | 25000 G |
| ʻO Vitamin PP, NE | 2.0126 mg | 20 mg | 10.1% | 11.9% | 994 G |
| niacin | 1 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 295.1 mg | 2500 mg | 11.8% | 13.9% | 847 G |
| Kalipuna, Ca | 49.1 mg | 1000 mg | 4.9% | 5.8% | 2037 G |
| Makanekiuma, Mg | 31.2 mg | 400 mg | 7.8% | 9.2% | 1282 G |
| Sodoma, Na | 56.2 mg | 1300 mg | 4.3% | 5.1% | 2313 G |
| Sulphur, S | 38.7 mg | 1000 mg | 3.9% | 4.6% | 2584 G |
| Pākuʻi, P | 106.9 mg | 800 mg | 13.4% | 15.7% | 748 G |
| ʻO Chlorine, Cl | 32.6 mg | 2300 mg | 1.4% | 1.6% | 7055 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 50.2 µg | ~ | |||
| ʻO Bohr, B | 114.5 µg | ~ | |||
| ʻO Vanadium, V | 1.8 µg | ~ | |||
| ʻO Iron, Fe | 1.8 mg | 18 mg | 10% | 11.8% | 1000 G |
| ʻIodine, ʻo wau | 6.5 µg | 150 µg | 4.3% | 5.1% | 2308 G |
| ʻO Cobalt, Co | 5.1 µg | 10 µg | 51% | 59.9% | 196 G |
| Manganese, Mn | 0.1754 mg | 2 mg | 8.8% | 10.3% | 1140 G |
| Keleawe, Cu | 119.8 µg | 1000 µg | 12% | 14.1% | 835 G |
| Molybdenum, Mo. | 3.7 µg | 70 µg | 5.3% | 6.2% | 1892 G |
| Nickel, ni | 8.8 µg | ~ | |||
| ʻO Rubidium, Rb | 28.7 µg | ~ | |||
| Selenium, Inā | 0.2 µg | 55 µg | 0.4% | 0.5% | 27500 G |
| Fluorine, F | 115 µg | 4000 µg | 2.9% | 3.4% | 3478 G |
| ʻO Chrome, Cr | 9.3 µg | 50 µg | 18.6% | 21.9% | 538 G |
| Kiniki, Zn | 0.4055 mg | 12 mg | 3.4% | 4% | 2959 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 0.4 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 4.4 G | max 100 g |
ʻO ka waiwai o ka ikehu 85,1 kcal.
Salakeke Sardine waiwai i nā wikamina a me nā minelala e like me: wikamina A - 66,7%, wikamina B12 - 56,7%, wikamina C - 11,7%, wikamina E - 14,7%, potassium - 11,8%, phosphorus - 13,4 , 51, 12%, cobalt - 18,6%, keleawe - XNUMX%, chromium - XNUMX%
- Vitamin A kuleana no ka hoʻomohala maʻamau, hana hānau, ke ola o ka ʻili a me ka maka, a me ka mālama ʻana i ka palekana.
- Vitamin B12 hana nui i ka metabolism a me ka hoʻololi ʻana o nā amino acid. Folate a me ka wikamina B12 pili i nā wikamina a pili i ke hoʻokumu koko. ʻO ka nele o ka wikamina B12 ke alakaʻi i ka ulu ʻana o ka hemahema folate hapa a ʻelua paha, a me anemia, leukopenia, thrombositopenia.
- Vitamin C komo i nā hopena redox, ka hana o ka ʻōnaehana pale, paipai i ka lawe ʻana o ka hao. ʻO ka hemahema ke alakaʻi i nā gum a hoʻokuʻu ʻia, nā nosebleeds ma muli o ka hoʻonui ʻia o ka permeability a me ka palupalu o nā capillaries o ke koko.
- Vitamin E Loaʻa iā ia nā waiwai antioxidant, pono ia no ka hana o nā gonad, ka puʻuwai puʻuwai, kahi stabilizer āpau o nā membrane pūnaewele. Me ka hemahema o ka wikamina E, ʻike ʻia ka hemolysis o nā erythrocytes a me nā maʻi neurological.
- 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.
- 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.
- keleawe kahi ʻāpana o nā enzyme me ka hana redox a pili i ka hao hao, hoʻonāukiuki i ka lawe ʻana o nā protein a me nā haʻuki. Komo i nā kaʻina hana o ka hāʻawi ʻana i nā kiko o ke kino o ke kanaka me ka oxygen. Hōʻike ʻia ka hemahema e nā maʻi i ke kūkulu ʻia ʻana o ka ʻōnaehana cardiovascular a me ka iwi, ka hoʻomohala ʻana i ka displasia aʻa pili.
- 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 Salad me nā sardine PER 100 g
- 47 kCal
- 33 kCal
- 13 kCal
- 656 kCal
- 68 kCal
Nā huaʻōlelo: Pehea e kuke ai, ka ʻikepili calorie 85,1 kcal, hoʻohui kemika, waiwai waiwai, he aha nā huaora, nā minelala, ke ʻano kuke