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 | 187 kCal | 1684 kCal | 11.1 orau | 5.9 orau | 901 g |
| Pūmua | 20.25 g | 76 g | 26.6 orau | 14.2 orau | 375 g |
| Fats | 11.73 g | 56 g | 20.9 orau | 11.2 orau | 477 g |
| Water | 65.96 g | 2273 g | 2.9 orau | 1.6 orau | 3446 g |
| Ash | 1.25 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 136 µg | 900 µg | 15.1 orau | 8.1 orau | 662 g |
| Retinol | 0.136 mg | ~ | |||
| Huaora B1, thiamine | 0.161 mg | 1.5 mg | 10.7 orau | 5.7 orau | 932 g |
| Huaora B2, riboflavin | 0.169 mg | 1.8 mg | 9.4 orau | 5% | 1065 g |
| Huaora B5, pantothenic | 0.987 mg | 5 mg | 19.7 orau | 10.5 orau | 507 g |
| Huaora B6, pyridoxine | 0.271 mg | 2 mg | 13.6 orau | 7.3 orau | 738 g |
| Huaora B12, cobalamin | 7.38 µg | 3 µg | 246 orau | 131.6 orau | 41 g |
| Huaora E, alpha tocopherol, TE | 1.49 mg | 15 mg | 9.9 orau | 5.3 orau | 1007 g |
| tocopherol beta | 0.01 mg | ~ | |||
| Awhe Tocopherol | 0.03 mg | ~ | |||
| Huaora K, phylloquinone | 0.3 µg | 120 µg | 0.3 orau | 0.2 orau | 40000 g |
| Huaora PP, KORE | 8.415 mg | 20 mg | 42.1 orau | 22.5 orau | 238 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 370 mg | 2500 mg | 14.8 orau | 7.9 orau | 676 g |
| Konupūmā, Ca | 42 mg | 1000 mg | 4.2 orau | 2.2 orau | 2381 g |
| Konupora, Mg | 24 mg | 400 mg | 6% | 3.2 orau | 1667 g |
| Konutai, Na | 48 mg | 1300 mg | 3.7 orau | 2% | 2708 g |
| Sulphur, S | 202.5 mg | 1000 mg | 20.3 orau | 10.9 orau | 494 g |
| Paihere, P | 208 mg | 800 mg | 26 orau | 13.9 orau | 385 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.79 mg | 18 mg | 4.4 orau | 2.4 orau | 2278 g |
| Selenium, Mena | 31 µg | 55 µg | 56.4 orau | 30.2 orau | 177 g |
| Zinc, Zn | 0.52 mg | 12 mg | 4.3 orau | 2.3 orau | 2308 g |
| Taimana | |||||
| cholesterol | 61 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.87 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.3 g | ~ | |||
| 15: 0 Pentadecanoic | 0.02 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.23 g | ~ | |||
| 17-0 margarine | 0.02 g | ~ | |||
| 18: 0 Stearin | 0.29 g | ~ | |||
| 20: 0 Taketake | 0.01 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 4.09 g | min 16.8 g | 24.3 orau | 13 orau | |
| 14: 1 Myristoleic | 0.01 g | ~ | |||
| 16: 1 Palmitoleic | 0.55 g | ~ | |||
| 17: 1 Heptadecene | 0.02 g | ~ | |||
| 18:1 Olein (omega-9) | 2.1 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.76 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.58 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.07 g | ~ | |||
| Nga waikawa hinu momona | 1.599 g | i 11.2 ki 20.6 | 14.3 orau | 7.6 orau | |
| 18: 2 Linoleic | 0.09 g | ~ | |||
| 18: 3 Linolenika | 0.07 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.05 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.02 g | ~ | |||
| 20: 4 Arachidonic | 0.08 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.44 g | ~ | |||
| 21: 5 Geneicosapentaenoic, Omega-3 | 0.02 g | ~ | |||
| Nga waikawa momi Omega-3 | 1.41 g | i 0.9 ki 3.7 | 100 orau | 53.5 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.12 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.71 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.19 g | i 4.7 ki 16.8 | 4% | 2.1 orau |
Ko te uara o te kaha ko 187 kcal.
Hono Chinook, Alaska taonga nui i te huaora me nga kohuke penei: te huaora A - 15,1%, huaora B5 - 19,7%, huaora B6 - 13,6%, huaora B12 - 246%, huaora PP - 42,1%, pāhare pāporo - 14,8%, ūkuikui - 26%, wharekarakia - 56,4%
- huaora He kei a ia te kawenga mo te whanaketanga noa, te whakaputa uri, te hauora o te kiri me te karu, me te mau tonu ki te aukati.
- B5 huaora whai wāhi i roto i te pūmua, ngako, warowaihā pākia, pākia pākia, te whakahiatonga o te maha o nga homoni, hemoglobin, whakatairanga i te ngongo o nga waikawa amino me nga huka i roto i te kopu, e tautoko ana i te mahi o te uha adrenal. Ko te kore o te waikawa pantothenic ka mate i te kiri me nga kiriuhi mucous.
- 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 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.
- pāhare pāporo Ko te katote intracellular matua e uru ana ki te whakaritenga o te wai, te waikawa me te toenga electrolyte, ka uru atu ki nga mahi whakaoho io, whakatekehanga ture.
- 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 187 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te haonga Chinook e pai ana, he haramana kingi, Alaska, he karamu, he kai totika, he hua whaihua mo te haona Chinook, heamana aamana, Alaska