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 | 252 kCal | 1684 kCal | 15 orau | 6% | 668 g |
| Pūmua | 11.87 g | 76 g | 15.6 orau | 6.2 orau | 640 g |
| Fats | 13.55 g | 56 g | 24.2 orau | 9.6 orau | 413 g |
| warowaihā | 19.61 g | 219 g | 9% | 3.6 orau | 1117 g |
| Muka muka | 1 g | 20 g | 5% | 2% | 2000 g |
| Water | 52.69 g | 2273 g | 2.3 orau | 0.9 orau | 4314 g |
| Ash | 1.28 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 3 µg | 900 µg | 0.3 orau | 0.1 orau | 30000 g |
| Retinol | 0.002 mg | ~ | |||
| karotenana beta | 0.001 mg | 5 mg | 500000 g | ||
| beta Cryptoxanthin | 1 µg | ~ | |||
| Lutein + Zeaxanthin | 36 µg | ~ | |||
| Huaora B1, thiamine | 0.053 mg | 1.5 mg | 3.5 orau | 1.4 orau | 2830 g |
| Huaora B2, riboflavin | 0.07 mg | 1.8 mg | 3.9 orau | 1.5 orau | 2571 g |
| Huaora B4, kowhiri | 28.6 mg | 500 mg | 5.7 orau | 2.3 orau | 1748 g |
| Huaora B5, pantothenic | 0.52 mg | 5 mg | 10.4 orau | 4.1 orau | 962 g |
| Huaora B6, pyridoxine | 0.25 mg | 2 mg | 12.5 orau | 5% | 800 g |
| Huaora B9, folate | 9 µg | 400 µg | 2.3 orau | 0.9 orau | 4444 g |
| Huaora B12, cobalamin | 0.11 µg | 3 µg | 3.7 orau | 1.5 orau | 2727 g |
| Huaora C, ascorbic | 2.3 mg | 90 mg | 2.6 orau | 1% | 3913 g |
| Huaora D, calciferol | 0.1 µg | 10 µg | 1% | 0.4 orau | 10000 g |
| Huaora D3, cholecalciferol | 0.1 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 1.28 mg | 15 mg | 8.5 orau | 3.4 orau | 1172 g |
| tocopherol beta | 0.11 mg | ~ | |||
| Awhe Tocopherol | 5.95 mg | ~ | |||
| tocopherol | 2.32 mg | ~ | |||
| Huaora K, phylloquinone | 24.4 µg | 120 µg | 20.3 orau | 8.1 orau | 492 g |
| Huaora PP, KORE | 3.776 mg | 20 mg | 18.9 orau | 7.5 orau | 530 g |
| Betaine | 7.5 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 161 mg | 2500 mg | 6.4 orau | 2.5 orau | 1553 g |
| Konupūmā, Ca | 40 mg | 1000 mg | 4% | 1.6 orau | 2500 g |
| Konupora, Mg | 16 mg | 400 mg | 4% | 1.6 orau | 2500 g |
| Konutai, Na | 252 mg | 1300 mg | 19.4 orau | 7.7 orau | 516 g |
| Sulphur, S | 118.7 mg | 1000 mg | 11.9 orau | 4.7 orau | 842 g |
| Paihere, P | 136 mg | 800 mg | 17 orau | 6.7 orau | 588 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.22 mg | 18 mg | 6.8 orau | 2.7 orau | 1475 g |
| Manganese, Mn | 0.089 mg | 2 mg | 4.5 orau | 1.8 orau | 2247 g |
| Parahi, Cu | 40 µg | 1000 µg | 4% | 1.6 orau | 2500 g |
| Selenium, Mena | 13 µg | 55 µg | 23.6 orau | 9.4 orau | 423 g |
| Zinc, Zn | 0.51 mg | 12 mg | 4.3 orau | 1.7 orau | 2353 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 10.27 g | ~ | |||
| Mono- me nga waatea (huka) | 8.18 g | max 100 g | |||
| Te kūhuka (dextrose) | 1.58 g | ~ | |||
| Tuhinga o mua | 0.03 g | ~ | |||
| Tuhinga o mua | 5.05 g | ~ | |||
| huawhenua | 1.52 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.521 g | ~ | |||
| valine | 0.57 g | ~ | |||
| Histidine * | 0.365 g | ~ | |||
| Isoleucine | 0.537 g | ~ | |||
| leucine | 0.978 g | ~ | |||
| lysine | 0.958 g | ~ | |||
| methionine | 0.33 g | ~ | |||
| threonine | 0.513 g | ~ | |||
| tryptophan | 0.141 g | ~ | |||
| phenylalanine | 0.478 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.671 g | ~ | |||
| Ko te waikawa Aspartic | 1.102 g | ~ | |||
| glycine | 0.506 g | ~ | |||
| waikawa glutamic | 2.265 g | ~ | |||
| Proline | 0.524 g | ~ | |||
| serine | 0.513 g | ~ | |||
| tyrosine | 0.369 g | ~ | |||
| cysteine | 0.142 g | ~ | |||
| Taimana | |||||
| cholesterol | 32 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.068 g | max 1.9 g | |||
| momona momona monounsaturated | 0.026 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.033 g | max 18.7 g | |||
| 4: 0 Hinu | 0.003 g | ~ | |||
| 8: 0 Parani | 0.004 g | ~ | |||
| 10: 0 Mahinga | 0.001 g | ~ | |||
| 12: 0 Laurika | 0.002 g | ~ | |||
| 14: 0 Tuuturu | 0.021 g | ~ | |||
| 15: 0 Pentadecanoic | 0.003 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.402 g | ~ | |||
| 17-0 margarine | 0.012 g | ~ | |||
| 18: 0 Stearin | 0.51 g | ~ | |||
| 20: 0 Taketake | 0.033 g | ~ | |||
| 22: 0 | 0.031 g | ~ | |||
| 24: 0 Hinengaro | 0.011 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.749 g | min 16.8 g | 16.4 orau | 6.5 orau | |
| 14: 1 Myristoleic | 0.002 g | ~ | |||
| 16: 1 Palmitoleic | 0.07 g | ~ | |||
| 16: 1 ki | 0.069 g | ~ | |||
| 17: 1 Heptadecene | 0.009 g | ~ | |||
| 18:1 Olein (omega-9) | 2.609 g | ~ | |||
| 18: 1 ki | 2.585 g | ~ | |||
| 18: 1 whakawhiti | 0.024 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.051 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.005 g | ~ | |||
| 22: 1 ki | 0.003 g | ~ | |||
| 22: 1 whakawhiti | 0.002 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.003 g | ~ | |||
| Nga waikawa hinu momona | 6.086 g | i 11.2 ki 20.6 | 54.3 orau | 21.5 orau | |
| 18: 2 Linoleic | 5.353 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.041 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 5.301 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.01 g | ~ | |||
| 18: 3 Linolenika | 0.669 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.663 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.006 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.008 g | ~ | |||
| 20: 3 Eicosatriene | 0.006 g | ~ | |||
| 20: 3 Omeka-6 | 0.006 g | ~ | |||
| 20: 4 Arachidonic | 0.032 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.003 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.672 g | i 0.9 ki 3.7 | 74.7 orau | 29.6 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.008 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.003 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.003 g | ~ | |||
| Nga waikawa momi Omega-6 | 5.361 g | i 4.7 ki 16.8 | 100 orau | 39.7 orau |
Ko te uara o te kaha ko 252 kcal.
Heihei i Rēmana, Wharekai Hainamana taonga i te huaora me nga kohuke penei: te huaora B6 - 12,5%, huaora K - 20,3%, huaora PP - 18,9%, he ūkuikui - 17%, he waatea - 23,6%
- 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.
- 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.
- Huaora PP whai wāhi i roto i te tauhohenga redox o te pūngao pākia. Ko te iti o te kai huaora e haere tahi ana me te porearea o te ahua o te kiri, te puku me te punaha io.
- 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.
Tags: ihirangi pūngoi 252 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te painga o te Heihei ki te rēmana, wharekai Hainamana, nga kaata, nga kai whaihua o te Heihei i te rēmana, wharekai Hainamana