Nā Pono Huina Saleta Kopa
| pipi, 1 mahele | 500.0 (grams) |
| kāloka | 1.0 (ʻāpana) |
| nahu | 2.0 (ʻāpana) |
| ʻohi | 1.0 (ʻāpana) |
| pepa ʻulaʻula momona | 2.0 (ʻāpana) |
| nā'ōmato | 4.0 (ʻāpana) |
Ke ʻano o ka hoʻomākaukau
E paila i ka pipi. I ka pau ʻana o ka kuke ʻana, e hoʻohui i ka paʻakai, nā aniani, nā mea ʻala i ka hulu. Wehe i kaʻiʻo, nā aniani, nā meaʻala mai ka hopena hopena. E ninini i nā kāloti ʻokiʻoki maikaʻi ʻia, nā beets a me nā poʻo beet he nui i loko o ka hupa paila i lawa ka mānoanoa o ka sopa. E hoʻolapalapa a hoʻopau i ka wela. E uhi i ka ipuhao me kahi mea mahana no 10-15 mau minuke. E hoʻokomo i nā ʻāpana o ka ʻiʻo anu a me ka sinapi e ʻono i loko o kahi pā sopa, e ninini i ka sopa a i luna me kahi puʻu o ka hui ʻana o nā mea kanu i ʻoki ʻia i ka lima (lettuce, aniani ʻōmaʻomaʻo, parsley, celery, dill, basil, etc. ). E kau i ka pepa bele i ʻoki ʻia i ʻāpana a me nā ʻāpana tōmato longitudinal nui ma luna. E hoʻonani me ka ʻaila ʻawaʻawa mānoanoa.
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 | 62.8 kCal | 1684 kCal | 3.7% | 5.9% | 2682 G |
| Nā Paena | 5.6 G | 76 G | 7.4% | 11.8% | 1357 G |
| kona kaikea a | 2.8 G | 56 G | 5% | 8% | 2000 G |
| Carbohydrates | 4 G | 219 G | 1.8% | 2.9% | 5475 G |
| nā huaʻala kumulani | 0.2 G | ~ | |||
| Puluniu alimentary | 1.2 G | 20 G | 6% | 9.6% | 1667 G |
| ka wai | 83.7 G | 2273 G | 3.7% | 5.9% | 2716 G |
| ka lehu | 0.9 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 900 µg | 900 µg | 100% | 159.2% | 100 G |
| Retinol | 0.9 mg | ~ | |||
| Wikamina B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 4.3% | 3750 G |
| ʻO Vitamin B2, riboflavin | 0.05 mg | 1.8 mg | 2.8% | 4.5% | 3600 G |
| ʻO Vitamin B4, koho | 13.1 mg | 500 mg | 2.6% | 4.1% | 3817 G |
| ʻO Vitamin B5, pantothenic | 0.2 mg | 5 mg | 4% | 6.4% | 2500 G |
| ʻO Vitamin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 15.9% | 1000 G |
| ʻO Vitamin B9, folate | 8.8 µg | 400 µg | 2.2% | 3.5% | 4545 G |
| ʻO Vitamin B12, cobalamin | 0.5 µg | 3 µg | 16.7% | 26.6% | 600 G |
| ʻO Vitamin C, ascorbic | 10.9 mg | 90 mg | 12.1% | 19.3% | 826 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 3.2% | 5000 G |
| Wikamina H, biotin | 1 µg | 50 µg | 2% | 3.2% | 5000 G |
| ʻO Vitamin PP, NE | 1.8296 mg | 20 mg | 9.1% | 14.5% | 1093 G |
| niacin | 0.9 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 234 mg | 2500 mg | 9.4% | 15% | 1068 G |
| Kalipuna, Ca | 17.3 mg | 1000 mg | 1.7% | 2.7% | 5780 G |
| Makanekiuma, Mg | 18.5 mg | 400 mg | 4.6% | 7.3% | 2162 G |
| Sodoma, Na | 35.2 mg | 1300 mg | 2.7% | 4.3% | 3693 G |
| Sulphur, S | 55.8 mg | 1000 mg | 5.6% | 8.9% | 1792 G |
| Pākuʻi, P | 62.9 mg | 800 mg | 7.9% | 12.6% | 1272 G |
| ʻO Chlorine, Cl | 44.8 mg | 2300 mg | 1.9% | 3% | 5134 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 40.9 µg | ~ | |||
| ʻO Bohr, B | 112.1 µg | ~ | |||
| ʻO Vanadium, V | 18.3 µg | ~ | |||
| ʻO Iron, Fe | 1.3 mg | 18 mg | 7.2% | 11.5% | 1385 G |
| ʻIodine, ʻo wau | 4 µg | 150 µg | 2.7% | 4.3% | 3750 G |
| ʻO Cobalt, Co | 4.4 µg | 10 µg | 44% | 70.1% | 227 G |
| Likiuma, Li | 0.3 µg | ~ | |||
| Manganese, Mn | 0.2089 mg | 2 mg | 10.4% | 16.6% | 957 G |
| Keleawe, Cu | 114.5 µg | 1000 µg | 11.5% | 18.3% | 873 G |
| Molybdenum, Mo. | 7.6 µg | 70 µg | 10.9% | 17.4% | 921 G |
| Nickel, ni | 9.1 µg | ~ | |||
| Alakaʻi, Sn | 15.3 µg | ~ | |||
| ʻO Rubidium, Rb | 161.4 µg | ~ | |||
| Fluorine, F | 28.3 µg | 4000 µg | 0.7% | 1.1% | 14134 G |
| ʻO Chrome, Cr | 7.6 µg | 50 µg | 15.2% | 24.2% | 658 G |
| Kiniki, Zn | 0.8977 mg | 12 mg | 7.5% | 11.9% | 1337 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 0.1 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 3.8 G | max 100 g |
ʻO ka waiwai o ka ikehu 62,8 kcal.
Sāketa māla māla waiwai i nā wikamina a me nā minelala e like me: wikamina A - 100%, wikamina B12 - 16,7%, wikamina C - 12,1%, cobalt - 44%, keleawe - 11,5%, chromium - 15,2%
- 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.
- '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 O NĀ MEA HOU O KA RESIPA ʻO Soup-saladi "Māla" PER 100 g
- 218 kCal
- 35 kCal
- 42 kCal
- 41 kCal
- 26 kCal
- 24 kCal
Nā huaʻōlelo: Pehea e kuke ai, ʻike i ka calorie 62,8 kcal, hoʻohui kemika, waiwai waiwai, he aha nā huaora, nā minelala, ke ʻano kuke