Uara kai totika me te hanganga matū.
E whakaatu ana te teepu i te kiko o nga matūkai (Calories, protein, momona, warowaihā, huaora me nga kohuke) mo ia 100 karamu wahi kai.
| Kawaiora | Rahinga | Norm ** | % o te tikanga i 100 g | % o te tikanga i 100 kcal | 100% noa |
| Uara pūngoi | 180 kCal | 1684 kCal | 10.7 orau | 5.9 orau | 936 g |
| Pūmua | 24.6 g | 76 g | 32.4 orau | 18 orau | 309 g |
| Fats | 7 g | 56 g | 12.5 orau | 6.9 orau | 800 g |
| warowaihā | 3.5 g | 219 g | 1.6 orau | 0.9 orau | 6257 g |
| Water | 58.9 g | 2273 g | 2.6 orau | 1.4 orau | 3859 g |
| Ash | 6 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 57 µg | 900 µg | 6.3 orau | 3.5 orau | 1579 g |
| Retinol | 0.055 mg | ~ | |||
| karotenana beta | 0.018 mg | 5 mg | 0.4 orau | 0.2 orau | 27778 g |
| Huaora B1, thiamine | 0.03 mg | 1.5 mg | 2% | 1.1 orau | 5000 g |
| Huaora B2, riboflavin | 0.39 mg | 1.8 mg | 21.7 orau | 12.1 orau | 462 g |
| Huaora B4, kowhiri | 36.2 mg | 500 mg | 7.2 orau | 4% | 1381 g |
| Huaora B6, pyridoxine | 0.08 mg | 2 mg | 4% | 2.2 orau | 2500 g |
| Huaora B9, folate | 9 µg | 400 µg | 2.3 orau | 1.3 orau | 4444 g |
| Huaora B12, cobalamin | 0.77 µg | 3 µg | 25.7 orau | 14.3 orau | 390 g |
| Huaora D, calciferol | 0.1 µg | 10 µg | 1% | 0.6 orau | 10000 g |
| Huaora D3, cholecalciferol | 0.1 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.27 mg | 15 mg | 1.8 orau | 1% | 5556 g |
| Huaora K, phylloquinone | 2.7 µg | 120 µg | 2.3 orau | 1.3 orau | 4444 g |
| Huaora PP, KORE | 0.08 mg | 20 mg | 0.4 orau | 0.2 orau | 25000 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 180 mg | 2500 mg | 7.2 orau | 4% | 1389 g |
| Konupūmā, Ca | 684 mg | 1000 mg | 68.4 orau | 38 orau | 146 g |
| Konupora, Mg | 24 mg | 400 mg | 6% | 3.3 orau | 1667 g |
| Konutai, Na | 1789 mg | 1300 mg | 137.6 orau | 76.4 orau | 73 g |
| Sulphur, S | 246 mg | 1000 mg | 24.6 orau | 13.7 orau | 407 g |
| Paihere, P | 827 mg | 800 mg | 103.4 orau | 57.4 orau | 97 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.43 mg | 18 mg | 2.4 orau | 1.3 orau | 4186 g |
| Parahi, Cu | 33 µg | 1000 µg | 3.3 orau | 1.8 orau | 3030 g |
| Selenium, Mena | 16.6 µg | 55 µg | 30.2 orau | 16.8 orau | 331 g |
| Zinc, Zn | 3.32 mg | 12 mg | 27.7 orau | 15.4 orau | 361 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.59 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 35 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 4.41 g | max 18.7 g | |||
| 4: 0 Hinu | 0.233 g | ~ | |||
| 6-0 nairona | 0.081 g | ~ | |||
| 8: 0 Parani | 0.085 g | ~ | |||
| 10: 0 Mahinga | 0.143 g | ~ | |||
| 12: 0 Laurika | 0.108 g | ~ | |||
| 14: 0 Tuuturu | 0.719 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.038 g | ~ | |||
| 18: 0 Stearin | 0.851 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.005 g | min 16.8 g | 11.9 orau | 6.6 orau | |
| 16: 1 Palmitoleic | 0.231 g | ~ | |||
| 18:1 Olein (omega-9) | 1.682 g | ~ | |||
| Nga waikawa hinu momona | 0.222 g | i 11.2 ki 20.6 | 2% | 1.1 orau | |
| 18: 2 Linoleic | 0.137 g | ~ | |||
| 18: 3 Linolenika | 0.085 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.085 g | i 0.9 ki 3.7 | 9.4 orau | 5.2 orau | |
| Nga waikawa momi Omega-6 | 0.137 g | i 4.7 ki 16.8 | 2.9 orau | 1.6 orau |
Ko te uara o te kaha ko 180 kcal.
- inihi pūtoru = 18 g (32.4 kCal)
- kapu, katohia = 113 g (203.4 kCal)
- kapu, piihia = 140 g (252 kCal)
- poro (3/4 Oz) = 21 g (37.8 kCal)
Te tiihi tukatuka a Amerika 7% ngako, mdzh. 17% maroke i-ve whai rawa i roto i te huaora me nga kohuke penei i te: huaora B2 - 21,7%, huaora B12 - 25,7%, te konupūmā - 68,4%, te ūkuikui - 103,4%, te waatea - 30,2%, konutea - 27,7 %
- B2 huaora ka uru atu ki nga tauhohenga redox, ka whakarei ake i te tae o te kaitata tirohanga me te urutau pouri. Ko te iti o te kai o te huaora B2 e haere tahi ana me te takahi i te ahua o te kiri, i nga kiriuhi mucous, i te ngoikore o te marama me te tirohanga o te kakarauritanga.
- B12 huaora whai wāhi nui i roto i te pākia me te huri o waikawa amino. Ko te Folate me te huaora B12 he huaora honohono ana ka uru ki te hanga toto. Ko te kore o te huaora B12 ka arahi ki te whanaketanga o te ngoikoretanga o te takawaenga tuarua, o te tuarua ranei, me te anemia, te leopenia, te thrombocytopenia.
- konupūmā ko te waahanga nui o o tatou wheua, hei kaitautoko mo te punaha io, ka uru atu ki te aukati o te uaua. Ko te ngoikoretanga o te konupuna ka arahi ki te whakaheke i te tuaiwi, nga koiwi pelvic me nga pito o raro, ka piki te tuponotanga o te osteoporosis.
- Waehau he maha nga waahanga a-tinana, tae atu ki te kaha o te kaha, te whakahaere i te toenga waikawa-waikawa, he waahanga o te phospholipids, nga nucleotides me nga waikawa waikawa, e tika ana mo te kohuke o nga koiwi me nga niho. Ko te ngoikoretanga ka arahi atu ki te anorexia, te anemia, te riikiri.
- Mahuru - ko te mea nui o te punaha paruru antioxidant o te tinana o te tangata, he painga ki a ia, me te whakauru ki te ture whakahaere i nga homoni thyroid. Ko te ngoikoretanga e arai atu ana ki te mate Kashin-Beck (osteoarthritis me nga ngoikoretanga maha o nga hononga, tuaiwi me nga pito), mate Keshan (endoc myocardiopathy), thrombastenia tuku iho.
- konutea he waahanga neke atu i te 300 nga whākōkī, ka whai wāhi ki ngā hātepe ki te whakakao me te whakakāhoretanga o te warowaihā, te pūmua, te ngako, te waikawa waikawa me te whakaritenga i te maha o ngā ira. Ko te koretake o te kohi ka arahi te mate toto, te mate tuarua o te mate, te ate ate, te koretake o te moepuku, me te koretake o te kopu. Ko nga rangahau o na tata tonu nei kua whakaatu i te kaha o te kaha o te konutea ki te aukati i te ngongo o te parahi, ana ka whanakehia te mate anemia.
Tags: ihirangi pūngoi 180 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whai hua tiihi tukatuka American 7% ngako, mdzh. 17% maroke i roto i-ve, Calories, matūkai, āhuatanga whai hua Tiihi tukatuka Amerika 7% ngako, mdzh. 17% maroke i roto i-ve