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 | 105 kCal | 1684 kCal | 6.2 orau | 5.9 orau | 1604 g |
| Pūmua | 7.08 g | 76 g | 9.3 orau | 8.9 orau | 1073 g |
| Fats | 5.3 g | 56 g | 9.5 orau | 9% | 1057 g |
| warowaihā | 5.79 g | 219 g | 2.6 orau | 2.5 orau | 3782 g |
| Muka muka | 1.5 g | 20 g | 7.5 orau | 7.1 orau | 1333 g |
| Water | 78.82 g | 2273 g | 3.5 orau | 3.3 orau | 2884 g |
| Ash | 1.5 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 63 µg | 900 µg | 7% | 6.7 orau | 1429 g |
| carotenes alpha | 323 µg | ~ | |||
| karotenana beta | 0.595 mg | 5 mg | 11.9 orau | 11.3 orau | 840 g |
| beta Cryptoxanthin | 1 µg | ~ | |||
| Lycopene | 4 µg | ~ | |||
| Lutein + Zeaxanthin | 268 µg | ~ | |||
| Huaora B1, thiamine | 0.033 mg | 1.5 mg | 2.2 orau | 2.1 orau | 4545 g |
| Huaora B2, riboflavin | 0.055 mg | 1.8 mg | 3.1 orau | 3% | 3273 g |
| Huaora B4, kowhiri | 34.5 mg | 500 mg | 6.9 orau | 6.6 orau | 1449 g |
| Huaora B5, pantothenic | 0.443 mg | 5 mg | 8.9 orau | 8.5 orau | 1129 g |
| Huaora B6, pyridoxine | 0.161 mg | 2 mg | 8.1 orau | 7.7 orau | 1242 g |
| Huaora B9, folate | 45 µg | 400 µg | 11.3 orau | 10.8 orau | 889 g |
| Huaora B12, cobalamin | 0.48 µg | 3 µg | 16 orau | 15.2 orau | 625 g |
| Huaora C, ascorbic | 11.6 mg | 90 mg | 12.9 orau | 12.3 orau | 776 g |
| Huaora D, calciferol | 0.1 µg | 10 µg | 1% | 1% | 10000 g |
| Huaora E, alpha tocopherol, TE | 0.82 mg | 15 mg | 5.5 orau | 5.2 orau | 1829 g |
| tocopherol beta | 0.04 mg | ~ | |||
| Awhe Tocopherol | 1.79 mg | ~ | |||
| tocopherol | 0.65 mg | ~ | |||
| Huaora K, phylloquinone | 51.3 µg | 120 µg | 42.8 orau | 40.8 orau | 234 g |
| Huaora PP, KORE | 1.32 mg | 20 mg | 6.6 orau | 6.3 orau | 1515 g |
| Betaine | 3.1 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 204 mg | 2500 mg | 8.2 orau | 7.8 orau | 1225 g |
| Konupūmā, Ca | 22 mg | 1000 mg | 2.2 orau | 2.1 orau | 4545 g |
| Konupora, Mg | 15 mg | 400 mg | 3.8 orau | 3.6 orau | 2667 g |
| Konutai, Na | 409 mg | 1300 mg | 31.5 orau | 30 orau | 318 g |
| Sulphur, S | 70.8 mg | 1000 mg | 7.1 orau | 6.8 orau | 1412 g |
| Paihere, P | 76 mg | 800 mg | 9.5 orau | 9% | 1053 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.11 mg | 18 mg | 6.2 orau | 5.9 orau | 1622 g |
| Manganese, Mn | 0.147 mg | 2 mg | 7.4 orau | 7% | 1361 g |
| Parahi, Cu | 49 µg | 1000 µg | 4.9 orau | 4.7 orau | 2041 g |
| Selenium, Mena | 6.7 µg | 55 µg | 12.2 orau | 11.6 orau | 821 g |
| Zinc, Zn | 1.5 mg | 12 mg | 12.5 orau | 11.9 orau | 800 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 1.82 g | ~ | |||
| Mono- me nga waatea (huka) | 2.41 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.69 g | ~ | |||
| Tuhinga o mua | 1.17 g | ~ | |||
| huawhenua | 0.55 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.519 g | ~ | |||
| valine | 0.327 g | ~ | |||
| Histidine * | 0.207 g | ~ | |||
| Isoleucine | 0.314 g | ~ | |||
| leucine | 0.525 g | ~ | |||
| lysine | 0.552 g | ~ | |||
| methionine | 0.158 g | ~ | |||
| threonine | 0.313 g | ~ | |||
| tryptophan | 0.083 g | ~ | |||
| phenylalanine | 0.317 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.381 g | ~ | |||
| Ko te waikawa Aspartic | 0.668 g | ~ | |||
| glycine | 0.276 g | ~ | |||
| waikawa glutamic | 1.345 g | ~ | |||
| Proline | 0.263 g | ~ | |||
| serine | 0.291 g | ~ | |||
| tyrosine | 0.274 g | ~ | |||
| cysteine | 0.073 g | ~ | |||
| Taimana | |||||
| cholesterol | 14 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.058 g | max 1.9 g | |||
| momona momona monounsaturated | 0.037 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.978 g | max 18.7 g | |||
| 4: 0 Hinu | 0.003 g | ~ | |||
| 6-0 nairona | 0.008 g | ~ | |||
| 8: 0 Parani | 0.002 g | ~ | |||
| 10: 0 Mahinga | 0.002 g | ~ | |||
| 12: 0 Laurika | 0.002 g | ~ | |||
| 14: 0 Tuuturu | 0.028 g | ~ | |||
| 15: 0 Pentadecanoic | 0.005 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.634 g | ~ | |||
| 17-0 margarine | 0.013 g | ~ | |||
| 18: 0 Stearin | 0.253 g | ~ | |||
| 20: 0 Taketake | 0.012 g | ~ | |||
| 22: 0 | 0.012 g | ~ | |||
| 24: 0 Hinengaro | 0.004 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.217 g | min 16.8 g | 7.2 orau | 6.9 orau | |
| 14: 1 Myristoleic | 0.006 g | ~ | |||
| 16: 1 Palmitoleic | 0.053 g | ~ | |||
| 16: 1 ki | 0.049 g | ~ | |||
| 16: 1 whakawhiti | 0.004 g | ~ | |||
| 17: 1 Heptadecene | 0.01 g | ~ | |||
| 18:1 Olein (omega-9) | 1.125 g | ~ | |||
| 18: 1 ki | 1.092 g | ~ | |||
| 18: 1 whakawhiti | 0.032 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.02 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.002 g | ~ | |||
| 22: 1 ki | 0.001 g | ~ | |||
| 22: 1 whakawhiti | 0.001 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.001 g | ~ | |||
| Nga waikawa hinu momona | 2.13 g | i 11.2 ki 20.6 | 19 orau | 18.1 orau | |
| 18: 2 Linoleic | 1.834 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.02 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 1.803 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.011 g | ~ | |||
| 18: 3 Linolenika | 0.264 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.264 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.001 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.002 g | ~ | |||
| 20: 3 Eicosatriene | 0.004 g | ~ | |||
| 20: 3 Omeka-6 | 0.004 g | ~ | |||
| 20: 4 Arachidonic | 0.014 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.004 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.274 g | i 0.9 ki 3.7 | 30.4 orau | 29 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.002 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.001 g | ~ | |||
| Nga waikawa momi Omega-6 | 1.826 g | i 4.7 ki 16.8 | 38.9 orau | 37 orau |
Ko te uara o te kaha ko 105 kcal.
Pipi, me nga huawhenua, wharekai Hainamana whai rawa i roto i te huaora me nga kohuke penei: beta-carotene - 11,9%, huaora B9 - 11,3%, huaora B12 - 16%, huaora C - 12,9%, huaora K - 42,8%, selenium - 12,2 , 12,5, XNUMX%, konutea - XNUMX%
- B-karotene Ko te provitamin A me nga taonga antioxidant. Ko te 6 mcg beta-carotene he rite ki te 1 mcg o te huaora A.
- B6 huaora hei coenzyme, ka uru atu ratau ki te whakarahi i nga waikawa ngako me nga waikawa amino. Ko te ngoikoretanga o te takahuri ka ngoikore te waihanga o nga waikawa ngota me te pūmua, ka hua te aukati i te tipu me te wehenga o te pūtau, ina koa ki nga kiko tere: te koiwi wheua, te epithelium puku, me etahi atu. te koretake o te kai, te hē o te whanautanga me te whanaketanga o te tamaiti. He hononga kaha kua whakaatuhia i waenga i te taumata folate me te homocysteine me te raru o te mate mate pukupuku.
- 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.
- 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 105 kcal, hanganga matū, uara kai totika, huaora, kohuke, he aha te whaihuao Pipi, me nga huawhenua, wharekai Hainamana, nga kaakahu, nga taonga whaihua Pipi, me nga huawhenua, wharekai Hainamana