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 | 92 kCal | 1684 kCal | 5.5 orau | 6% | 1830 g |
| Pūmua | 1.31 g | 76 g | 1.7 orau | 1.8 orau | 5802 g |
| Fats | 0.14 g | 56 g | 0.3 orau | 0.3 orau | 40000 g |
| warowaihā | 19.7 g | 219 g | 9% | 9.8 orau | 1112 g |
| Muka muka | 3.4 g | 20 g | 17 orau | 18.5 orau | 588 g |
| Water | 75.06 g | 2273 g | 3.3 orau | 3.6 orau | 3028 g |
| Ash | 0.39 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 11 µg | 900 µg | 1.2 orau | 1.3 orau | 8182 g |
| karotenana beta | 0.131 mg | 5 mg | 2.6 orau | 2.8 orau | 3817 g |
| Lutein + Zeaxanthin | 79 µg | ~ | |||
| Huaora B1, thiamine | 0.027 mg | 1.5 mg | 1.8 orau | 2% | 5556 g |
| Huaora B2, riboflavin | 0.039 mg | 1.8 mg | 2.2 orau | 2.4 orau | 4615 g |
| Huaora B4, kowhiri | 5.7 mg | 500 mg | 1.1 orau | 1.2 orau | 8772 g |
| Huaora B5, pantothenic | 0.151 mg | 5 mg | 3% | 3.3 orau | 3311 g |
| Huaora B6, pyridoxine | 0.036 mg | 2 mg | 1.8 orau | 2% | 5556 g |
| Huaora B9, folate | 27 µg | 400 µg | 6.8 orau | 7.4 orau | 1481 g |
| Huaora C, ascorbic | 2.8 mg | 90 mg | 3.1 orau | 3.4 orau | 3214 g |
| Huaora E, alpha tocopherol, TE | 0.78 mg | 15 mg | 5.2 orau | 5.7 orau | 1923 g |
| Huaora K, phylloquinone | 13.3 µg | 120 µg | 11.1 orau | 12.1 orau | 902 g |
| Huaora PP, KORE | 0.287 mg | 20 mg | 1.4 orau | 1.5 orau | 6969 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 99 mg | 2500 mg | 4% | 4.3 orau | 2525 g |
| Konupūmā, Ca | 21 mg | 1000 mg | 2.1 orau | 2.3 orau | 4762 g |
| Konupora, Mg | 17 mg | 400 mg | 4.3 orau | 4.7 orau | 2353 g |
| Konutai, Na | 3 mg | 1300 mg | 0.2 orau | 0.2 orau | 43333 g |
| Sulphur, S | 13.1 mg | 1000 mg | 1.3 orau | 1.4 orau | 7634 g |
| Paihere, P | 14 mg | 800 mg | 1.8 orau | 2% | 5714 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.65 mg | 18 mg | 3.6 orau | 3.9 orau | 2769 g |
| Manganese, Mn | 0.697 mg | 2 mg | 34.9 orau | 37.9 orau | 287 g |
| Parahi, Cu | 133 µg | 1000 µg | 13.3 orau | 14.5 orau | 752 g |
| Selenium, Mena | 0.3 µg | 55 µg | 0.5 orau | 0.5 orau | 18333 g |
| Zinc, Zn | 0.18 mg | 12 mg | 1.5 orau | 1.6 orau | 6667 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 19.7 g | max 100 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.005 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.003 g | ~ | |||
| 18: 0 Stearin | 0.001 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.014 g | min 16.8 g | 0.1 orau | 0.1 orau | |
| 18:1 Olein (omega-9) | 0.013 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.001 g | ~ | |||
| Nga waikawa hinu momona | 0.08 g | i 11.2 ki 20.6 | 0.7 orau | 0.8 orau | |
| 18: 2 Linoleic | 0.053 g | ~ | |||
| 18: 3 Linolenika | 0.027 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.027 g | i 0.9 ki 3.7 | 3% | 3.3 orau | |
| Nga waikawa momi Omega-6 | 0.053 g | i 4.7 ki 16.8 | 1.1 orau | 1.2 orau |
Ko te uara o te kaha ko 92 kcal.
- kapu = 256 g (235.5 kCal)
Parakipere, kēne ki te tirikara huka kukū whai rawa i te huaora me te kohuke pēnei i: te huaora K - 11,1%, te manganese - 34,9%, te parahi - 13,3%
- 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.
- Manganese whai wāhi ki te hanganga o te wheua me te kiko honohono, he waahanga no te whākōkī whai wāhi ki te pākia o ngā waikawa amino, warowaihā, catecholamines; he mea nui mo te whakahiatotanga o te cholesterol me nga ngota ngota. Ko te rawaka o te kohi ka haere tahi me te tere haere o te tipu, nga mate o te punaha whakatipuranga, te piki haere o te wehenga o te kiko o te koiwi, te mate o te warowaihā me te pākia lipid
- parahi he waahanga o te whākōkī ki te mahi redox me te whakauru ki te whakarewa rino, whakaongaonga i te mimiti o nga pūmua me te warowaihā. Ka uru ki nga whakaritenga o te tohatoha i nga kiko o te tinana o te tangata ki te hāora. Ko te ngoikoretanga e whakaatuhia ana e nga mate i te hanganga o te punaha Cardiovascular me te angaanga, te whanaketanga o te hononga honohono kiko.
Tags: ihirangi pūngoi 92 kcal, hanganga matū, uara kai, huaora, kohuke, he aha e whai hua ai nga parakipere i roto i te tirikara huka kukū, nga kaarai, nga matūkai, nga taonga whaihua Ka taea te parakipere ki te tirikara huka kukū