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 | 315 kCal | 1684 kCal | 18.7 orau | 5.9 orau | 535 g |
| Pūmua | 12.78 g | 76 g | 16.8 orau | 5.3 orau | 595 g |
| Fats | 28.19 g | 56 g | 50.3 orau | 16 orau | 199 g |
| warowaihā | 1.69 g | 219 g | 0.8 orau | 0.3 orau | 12959 g |
| Water | 54.4 g | 2273 g | 2.4 orau | 0.8 orau | 4178 g |
| Ash | 2.93 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.46 mg | 1.5 mg | 30.7 orau | 9.7 orau | 326 g |
| Huaora B2, riboflavin | 0.154 mg | 1.8 mg | 8.6 orau | 2.7 orau | 1169 g |
| Huaora B5, pantothenic | 0.302 mg | 5 mg | 6% | 1.9 orau | 1656 g |
| Huaora B6, pyridoxine | 0.16 mg | 2 mg | 8% | 2.5 orau | 1250 g |
| Huaora B9, folate | 3 µg | 400 µg | 0.8 orau | 0.3 orau | 13333 g |
| Huaora B12, cobalamin | 1.08 µg | 3 µg | 36 orau | 11.4 orau | 278 g |
| Huaora PP, KORE | 3.014 mg | 20 mg | 15.1 orau | 4.8 orau | 664 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 239 mg | 2500 mg | 9.6 orau | 3% | 1046 g |
| Konupūmā, Ca | 8 mg | 1000 mg | 0.8 orau | 0.3 orau | 12500 g |
| Konupora, Mg | 10 mg | 400 mg | 2.5 orau | 0.8 orau | 4000 g |
| Konutai, Na | 1088 mg | 1300 mg | 83.7 orau | 26.6 orau | 119 g |
| Sulphur, S | 127.8 mg | 1000 mg | 12.8 orau | 4.1 orau | 782 g |
| Paihere, P | 149 mg | 800 mg | 18.6 orau | 5.9 orau | 537 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.05 mg | 18 mg | 5.8 orau | 1.8 orau | 1714 g |
| Manganese, Mn | 0.023 mg | 2 mg | 1.2 orau | 0.4 orau | 8696 g |
| Parahi, Cu | 70 µg | 1000 µg | 7% | 2.2 orau | 1429 g |
| Selenium, Mena | 15.8 µg | 55 µg | 28.7 orau | 9.1 orau | 348 g |
| Zinc, Zn | 1.57 mg | 12 mg | 13.1 orau | 4.2 orau | 764 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.824 g | ~ | |||
| valine | 0.556 g | ~ | |||
| Histidine * | 0.466 g | ~ | |||
| Isoleucine | 0.558 g | ~ | |||
| leucine | 1.01 g | ~ | |||
| lysine | 1.086 g | ~ | |||
| methionine | 0.337 g | ~ | |||
| threonine | 0.569 g | ~ | |||
| tryptophan | 0.149 g | ~ | |||
| phenylalanine | 0.542 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.751 g | ~ | |||
| Ko te waikawa Aspartic | 1.205 g | ~ | |||
| glycine | 0.658 g | ~ | |||
| waikawa glutamic | 2.051 g | ~ | |||
| Proline | 0.546 g | ~ | |||
| serine | 0.519 g | ~ | |||
| tyrosine | 0.419 g | ~ | |||
| cysteine | 0.172 g | ~ | |||
| Taimana | |||||
| cholesterol | 70 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 10.13 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.02 g | ~ | |||
| 12: 0 Laurika | 0.06 g | ~ | |||
| 14: 0 Tuuturu | 0.37 g | ~ | |||
| 16:0 XNUMX Palmitic | 6.32 g | ~ | |||
| 18: 0 Stearin | 3.31 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 13.26 g | min 16.8 g | 78.9 orau | 25 orau | |
| 16: 1 Palmitoleic | 0.89 g | ~ | |||
| 18:1 Olein (omega-9) | 12.37 g | ~ | |||
| Nga waikawa hinu momona | 3.04 g | i 11.2 ki 20.6 | 27.1 orau | 8.6 orau | |
| 18: 2 Linoleic | 2.62 g | ~ | |||
| 18: 3 Linolenika | 0.29 g | ~ | |||
| 20: 4 Arachidonic | 0.13 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.29 g | i 0.9 ki 3.7 | 32.2 orau | 10.2 orau | |
| Nga waikawa momi Omega-6 | 2.75 g | i 4.7 ki 16.8 | 58.5 orau | 18.6 orau |
Ko te uara o te kaha ko 315 kcal.
- Oz = 28.35 g (89.3 kCal)
- pati = 65 g (204.8 kCal)
Ham ham taonga i te huaora me nga kohuke penei: te huaora B1 - 30,7%, te huaora B12 - 36%, huaora PP - 15,1%, te ūkuikui - 18,6%, te waatea - 28,7%, konutea - 13,1%
- B1 huaora he waahanga no nga whākōkī nui o te warowaihā me te pūngao pākaha, e whakarato ana i te tinana ki te pūngao me ngā matū kirihou, me te pākia o te waikawa amino peka-mekameka. Ko te kore o tenei huaora e arai ana i nga mate nui o te io, te ngaungai o te mate me te punaha 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 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.
- 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 315 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea whaihua Te tapatapahi ham, nga kaata, nga matūkai, nga taonga whaihua