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 Calories | 77 kCal | 1684 kCal | 4.6 orau | 6% | 2187 g |
| Pūmua | 0.5 g | 76 g | 0.7 orau | 0.9 orau | 15200 g |
| Fats | 0.7 g | 56 g | 1.3 orau | 1.7 orau | 8000 g |
| warowaihā | 16.65 g | 219 g | 7.6 orau | 9.9 orau | 1315 g |
| Muka muka | 0.4 g | 20 g | 2% | 2.6 orau | 5000 g |
| Water | 81.4 g | 2273 g | 3.6 orau | 4.7 orau | 2792 g |
| Ash | 0.35 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 3 µg | 900 µg | 0.3 orau | 0.4 orau | 30000 g |
| Retinol | 0.001 mg | ~ | |||
| karotenana beta | 0.023 mg | 5 mg | 0.5 orau | 0.6 orau | 21739 g |
| Lutein + Zeaxanthin | 64 µg | ~ | |||
| Huaora B2, riboflavin | 0.04 mg | 1.8 mg | 2.2 orau | 2.9 orau | 4500 g |
| Huaora B4, kowhiri | 5.5 mg | 500 mg | 1.1 orau | 1.4 orau | 9091 g |
| Huaora B6, pyridoxine | 0.4 mg | 2 mg | 20 orau | 26 orau | 500 g |
| Huaora B9, folate | 8 µg | 400 µg | 2% | 2.6 orau | 5000 g |
| Huaora B12, cobalamin | 0.43 µg | 3 µg | 14.3 orau | 18.6 orau | 698 g |
| Huaora C, ascorbic | 12.4 mg | 90 mg | 13.8 orau | 17.9 orau | 726 g |
| Huaora E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7 orau | 3.5 orau | 3750 g |
| Huaora K, phylloquinone | 13.3 µg | 120 µg | 11.1 orau | 14.4 orau | 902 g |
| Huaora PP, KORE | 0.14 mg | 20 mg | 0.7 orau | 0.9 orau | 14286 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 62 mg | 2500 mg | 2.5 orau | 3.2 orau | 4032 g |
| Konupūmā, Ca | 25 mg | 1000 mg | 2.5 orau | 3.2 orau | 4000 g |
| Konupora, Mg | 13 mg | 400 mg | 3.3 orau | 4.3 orau | 3077 g |
| Konutai, Na | 14 mg | 1300 mg | 1.1 orau | 1.4 orau | 9286 g |
| Sulphur, S | 5 mg | 1000 mg | 0.5 orau | 0.6 orau | 20000 g |
| Paihere, P | 109 mg | 800 mg | 13.6 orau | 17.7 orau | 734 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.2 mg | 18 mg | 1.1 orau | 1.4 orau | 9000 g |
| Parahi, Cu | 30 µg | 1000 µg | 3% | 3.9 orau | 3333 g |
| Selenium, Mena | 0.8 µg | 55 µg | 1.5 orau | 1.9 orau | 6875 g |
| Zinc, Zn | 0.14 mg | 12 mg | 1.2 orau | 1.6 orau | 8571 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 13.62 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 4 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.452 g | max 18.7 g | |||
| 4: 0 Hinu | 0.022 g | ~ | |||
| 6-0 nairona | 0.015 g | ~ | |||
| 8: 0 Parani | 0.009 g | ~ | |||
| 10: 0 Mahinga | 0.019 g | ~ | |||
| 12: 0 Laurika | 0.024 g | ~ | |||
| 14: 0 Tuuturu | 0.073 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.192 g | ~ | |||
| 18: 0 Stearin | 0.069 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.192 g | min 16.8 g | 1.1 orau | 1.4 orau | |
| 16: 1 Palmitoleic | 0.015 g | ~ | |||
| 18:1 Olein (omega-9) | 0.159 g | ~ | |||
| Nga waikawa hinu momona | 0.019 g | i 11.2 ki 20.6 | 0.2 orau | 0.3 orau | |
| 18: 2 Linoleic | 0.013 g | ~ | |||
| 18: 3 Linolenika | 0.007 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.007 g | i 0.9 ki 3.7 | 0.8 orau | 1% | |
| Nga waikawa momi Omega-6 | 0.013 g | i 4.7 ki 16.8 | 0.3 orau | 0.4 orau |
Ko te uara o te kaha ko 77 kcal.
- punetēpu = 15 g (11.6 kCal)
- ipu Heinz Toroa-2 (4 oz) = 113 g (87 kCal)
- ipu NFS = 113 g (87 kcal)
Te kai a te peepi, te kai reka, te miraka pēpiana, te rīwai penupenu he nui nga huaora me nga kohuke penei: huaora B6 - 20%, huaora B12 - 14,3%, huaora C - 13,8%, huaora K - 11,1%, ūkuikui - 13,6%
- B6 huaora whai wāhi ki te tiaki i te urupare ārai, te aukati me te hātepe whakaohooho i roto i te punaha io, ki te huri o ngā waikawa amino, ki te pākia o te tryptophan, lipids me te waikawa ngako, ka whai wāhi ki te hanga noa i ngā erythrocytes, te pupuri i te taumata noa o te homocysteine i roto i te toto. Ko te iti o te kai o te huaora B6 me te heke iho o te hiahia, he takahi i te ahua o te kiri, te whanaketanga o te homocysteinemia, te anemia.
- 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.
- huaora C ka uru ki nga tauhohenga redox, ko te mahinga o te punaha aarai mate, e whakatairanga ana i te ngongo o te rino. Ko te ngoikoretanga e arai ana i nga kiri totika me te heke o te toto, te pongaponga ihu na te nui o te uru me te ngoikore o nga punga toto.
- Huaora K whakahaere i te whakaheke toto. Ko te kore o te huaora K ka piki ake te wa whakaheke toto, ka heke te ihirangi o te prothrombin i roto i te toto.
- 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.
Tags: ihirangi pūngoi 77 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea whai hua mo te kai peepi, Kai reka, miraka pēpiana, rīwai penupenu, Calories, matūkai, āhuatanga whaihua Kai pēpi, Kai reka, miraka pēpi, rīwai penupenu
2021-02-18