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 | 262 kCal | 1684 kCal | 15.6 orau | 6% | 643 g |
| Pūmua | 14.19 g | 76 g | 18.7 orau | 7.1 orau | 536 g |
| Fats | 18 g | 56 g | 32.1 orau | 12.3 orau | 311 g |
| warowaihā | 9.64 g | 219 g | 4.4 orau | 1.7 orau | 2272 g |
| Water | 55.22 g | 2273 g | 2.4 orau | 0.9 orau | 4116 g |
| Ash | 2.95 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 258 µg | 900 µg | 28.7 orau | 11 orau | 349 g |
| Retinol | 0.258 mg | ~ | |||
| Huaora B1, thiamine | 0.036 mg | 1.5 mg | 2.4 orau | 0.9 orau | 4167 g |
| Huaora B2, riboflavin | 0.139 mg | 1.8 mg | 7.7 orau | 2.9 orau | 1295 g |
| Huaora B4, kowhiri | 104.1 mg | 500 mg | 20.8 orau | 7.9 orau | 480 g |
| Huaora B5, pantothenic | 0.081 mg | 5 mg | 1.6 orau | 0.6 orau | 6173 g |
| Huaora B6, pyridoxine | 0.17 mg | 2 mg | 8.5 orau | 3.2 orau | 1176 g |
| Huaora B9, folate | 2 µg | 400 µg | 0.5 orau | 0.2 orau | 20000 g |
| Huaora B12, cobalamin | 4.27 µg | 3 µg | 142.3 orau | 54.3 orau | 70 g |
| Huaora D, calciferol | 2.8 µg | 10 µg | 28 orau | 10.7 orau | 357 g |
| Huaora D3, cholecalciferol | 2.8 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 1.71 mg | 15 mg | 11.4 orau | 4.4 orau | 877 g |
| Huaora K, phylloquinone | 0.2 µg | 120 µg | 0.2 orau | 0.1 orau | 60000 g |
| Huaora PP, KORE | 3.3 mg | 20 mg | 16.5 orau | 6.3 orau | 606 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 69 mg | 2500 mg | 2.8 orau | 1.1 orau | 3623 g |
| Konupūmā, Ca | 77 mg | 1000 mg | 7.7 orau | 2.9 orau | 1299 g |
| Konupora, Mg | 8 mg | 400 mg | 2% | 0.8 orau | 5000 g |
| Konutai, Na | 870 mg | 1300 mg | 66.9 orau | 25.5 orau | 149 g |
| Sulphur, S | 141.9 mg | 1000 mg | 14.2 orau | 5.4 orau | 705 g |
| Paihere, P | 89 mg | 800 mg | 11.1 orau | 4.2 orau | 899 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.22 mg | 18 mg | 6.8 orau | 2.6 orau | 1475 g |
| Manganese, Mn | 0.04 mg | 2 mg | 2% | 0.8 orau | 5000 g |
| Parahi, Cu | 105 µg | 1000 µg | 10.5 orau | 4% | 952 g |
| Selenium, Mena | 58.5 µg | 55 µg | 106.4 orau | 40.6 orau | 94 g |
| Zinc, Zn | 0.53 mg | 12 mg | 4.4 orau | 1.7 orau | 2264 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 7.71 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.849 g | ~ | |||
| valine | 0.731 g | ~ | |||
| Histidine * | 0.418 g | ~ | |||
| Isoleucine | 0.654 g | ~ | |||
| leucine | 1.153 g | ~ | |||
| lysine | 1.303 g | ~ | |||
| methionine | 0.42 g | ~ | |||
| threonine | 0.622 g | ~ | |||
| tryptophan | 0.159 g | ~ | |||
| phenylalanine | 0.554 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.858 g | ~ | |||
| Ko te waikawa Aspartic | 1.453 g | ~ | |||
| glycine | 0.681 g | ~ | |||
| waikawa glutamic | 2.118 g | ~ | |||
| Proline | 0.502 g | ~ | |||
| serine | 0.579 g | ~ | |||
| tyrosine | 0.479 g | ~ | |||
| cysteine | 0.152 g | ~ | |||
| Taimana | |||||
| cholesterol | 13 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.381 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.721 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.555 g | ~ | |||
| 18: 0 Stearin | 0.105 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 11.947 g | min 16.8 g | 71.1 orau | 27.1 orau | |
| 16: 1 Palmitoleic | 1.383 g | ~ | |||
| 18:1 Olein (omega-9) | 1.75 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 3.648 g | ~ | |||
| 22:1 Erucova (omega-9) | 5.166 g | ~ | |||
| Nga waikawa hinu momona | 1.679 g | i 11.2 ki 20.6 | 15 orau | 5.7 orau | |
| 18: 2 Linoleic | 0.211 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.843 g | ~ | |||
| Nga waikawa momi Omega-3 | 1.468 g | i 0.9 ki 3.7 | 100 orau | 38.2 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.079 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.546 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.211 g | i 4.7 ki 16.8 | 4.5 orau | 1.7 orau |
Ko te uara o te kaha ko 262 kcal.
- kapu = 140 g (366.8 kCal)
- inihi pūtoru = 20 g (52.4 kCal)
- Oz, korekore = 28.35 g (74.3 kCal)
- wahi (1-3 / 4 ″ x 7/8 ″ x 1/2 ″) = 15 g (39.3 kcal)
Herringana Moana, Piki whai rawa i roto i nga huaora me nga kohuke penei: te huaora A - 28,7%, pootihia - 20,8%, huaora B12 - 142,3%, huaora D - 28%, huaora E - 11,4%, huaora PP - 16,5, 11,1, 106,4%, ūkuikui - XNUMX%, wharekarakia - XNUMX%
- 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.
- Mixed he waahanga no te lecithin, he mea nui ki te whakahiato me te pungao o te phospholipids i roto i te ate, he putake o nga roopu methyl koreutu, he mahi lipotropic.
- 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 D pupuri ana i te homeostasis o te konupūmā me te ūkuikui, e kawe ana i ngā mahinga o te kohuke wheua. Ko te kore o te huaora D ka ngoikore i te pungatara o te konupūmā me te ūkuikui i roto i nga wheua, ka nui ake te heke o te kiko o te koiwi, ka nui ake te raru o te osteoporosis.
- huaora E kei i a ia nga momo antioxidant, he mea tika mo te mahi o nga gonad, ko te uaua o te ngakau, he kaiwhakapai i te kiri o te kiri i te kiri. I te ngoikore o te huaora E, ka kitea te hemolysis o te erythrocytes me nga mate neurological.
- 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 262 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua o te Atlantic Atlantic, kaawara, Calories, Nutrithiati, taonga whaihua Moana Atlantic, Piki