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 | 215 kCal | 1684 kCal | 12.8 orau | 6% | 783 g |
| Pūmua | 19.4 g | 76 g | 25.5 orau | 11.9 orau | 392 g |
| Fats | 14.6 g | 56 g | 26.1 orau | 12.1 orau | 384 g |
| warowaihā | 0.2 g | 219 g | 0.1 orau | 109500 g | |
| Water | 65.8 g | 2273 g | 2.9 orau | 1.3 orau | 3454 g |
| huaora | |||||
| Huaora A, RE | 30 µg | 900 µg | 3.3 orau | 1.5 orau | 3000 g |
| Retinol | 0.03 mg | ~ | |||
| Huaora B1, thiamine | 0.06 mg | 1.5 mg | 4% | 1.9 orau | 2500 g |
| Huaora B2, riboflavin | 0.2 mg | 1.8 mg | 11.1 orau | 5.2 orau | 900 g |
| Huaora B4, kowhiri | 13.3 mg | 500 mg | 2.7 orau | 1.3 orau | 3759 g |
| Huaora B6, pyridoxine | 0.01 mg | 2 mg | 0.5 orau | 0.2 orau | 20000 g |
| Huaora B9, folate | 86 µg | 400 µg | 21.5 orau | 10 orau | 465 g |
| Huaora B12, cobalamin | 0.47 µg | 3 µg | 15.7 orau | 7.3 orau | 638 g |
| Huaora D, calciferol | 0.2 µg | 10 µg | 2% | 0.9 orau | 5000 g |
| Huaora D3, cholecalciferol | 0.2 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.27 mg | 15 mg | 1.8 orau | 0.8 orau | 5556 g |
| Huaora K, phylloquinone | 0.2 µg | 120 µg | 0.2 orau | 0.1 orau | 60000 g |
| Huaora PP, KORE | 0.4 mg | 20 mg | 2% | 0.9 orau | 5000 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 31 mg | 2500 mg | 1.2 orau | 0.6 orau | 8065 g |
| Konupūmā, Ca | 88 mg | 1000 mg | 8.8 orau | 4.1 orau | 1136 g |
| Konupora, Mg | 5 mg | 400 mg | 1.3 orau | 0.6 orau | 8000 g |
| Konutai, Na | 67 mg | 1300 mg | 5.2 orau | 2.4 orau | 1940 g |
| Sulphur, S | 194 mg | 1000 mg | 19.4 orau | 9% | 515 g |
| Paihere, P | 83 mg | 800 mg | 10.4 orau | 4.8 orau | 964 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.91 mg | 18 mg | 5.1 orau | 2.4 orau | 1978 g |
| Parahi, Cu | 102 µg | 1000 µg | 10.2 orau | 4.7 orau | 980 g |
| Selenium, Mena | 3.6 µg | 55 µg | 6.5 orau | 3% | 1528 g |
| Zinc, Zn | 0.69 mg | 12 mg | 5.8 orau | 2.7 orau | 1739 g |
| Taimana | |||||
| cholesterol | 84 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.92 g | max 18.7 g | |||
| 12: 0 Laurika | 0.014 g | ~ | |||
| 14: 0 Tuuturu | 0.115 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.908 g | ~ | |||
| 18: 0 Stearin | 0.785 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 5.5 g | min 16.8 g | 32.7 orau | 15.2 orau | |
| 16: 1 Palmitoleic | 0.742 g | ~ | |||
| 18:1 Olein (omega-9) | 4.53 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.158 g | ~ | |||
| Nga waikawa hinu momona | 2.98 g | i 11.2 ki 20.6 | 26.6 orau | 12.4 orau | |
| 18: 2 Linoleic | 2.57 g | ~ | |||
| 18: 3 Linolenika | 0.108 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.014 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.187 g | i 0.9 ki 3.7 | 20.8 orau | 9.7 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.022 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.043 g | ~ | |||
| Nga waikawa momi Omega-6 | 2.57 g | i 4.7 ki 16.8 | 54.7 orau | 25.4 orau |
Ko te uara o te kaha ko 215 kcal.
Nga waewae heihei, kohuatia whai rawa i te huaora me te kohuke pēnei i: huaora B2 - 11,1%, huaora B9 - 21,5%, huaora B12 - 15,7%
- 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.
- 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.
Tags: ihirangi pūngoi 215 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te mea pai mo te waewae heihei, kohuatia, nga kaata, nga matūkai, nga rawa whaihua Nga waewae heihei, kohuatia