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 | 143 kCal | 1684 kCal | 8.5 orau | 5.9 orau | 1178 g |
| Pūmua | 12.56 g | 76 g | 16.5 orau | 11.5 orau | 605 g |
| Fats | 9.51 g | 56 g | 17 orau | 11.9 orau | 589 g |
| warowaihā | 0.72 g | 219 g | 0.3 orau | 0.2 orau | 30417 g |
| Water | 76.15 g | 2273 g | 3.4 orau | 2.4 orau | 2985 g |
| Ash | 1.06 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 160 µg | 900 µg | 17.8 orau | 12.4 orau | 563 g |
| Retinol | 0.16 mg | ~ | |||
| beta Cryptoxanthin | 9 µg | ~ | |||
| Lutein + Zeaxanthin | 503 µg | ~ | |||
| Huaora B1, thiamine | 0.04 mg | 1.5 mg | 2.7 orau | 1.9 orau | 3750 g |
| Huaora B2, riboflavin | 0.457 mg | 1.8 mg | 25.4 orau | 17.8 orau | 394 g |
| Huaora B4, kowhiri | 293.8 mg | 500 mg | 58.8 orau | 41.1 orau | 170 g |
| Huaora B5, pantothenic | 1.533 mg | 5 mg | 30.7 orau | 21.5 orau | 326 g |
| Huaora B6, pyridoxine | 0.17 mg | 2 mg | 8.5 orau | 5.9 orau | 1176 g |
| Huaora B9, folate | 47 µg | 400 µg | 11.8 orau | 8.3 orau | 851 g |
| Huaora B12, cobalamin | 0.89 µg | 3 µg | 29.7 orau | 20.8 orau | 337 g |
| Huaora D, calciferol | 2 µg | 10 µg | 20 orau | 14 orau | 500 g |
| Huaora D3, cholecalciferol | 2 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 1.05 mg | 15 mg | 7% | 4.9 orau | 1429 g |
| tocopherol beta | 0.01 mg | ~ | |||
| Awhe Tocopherol | 0.5 mg | ~ | |||
| tocopherol | 0.06 mg | ~ | |||
| Huaora K, phylloquinone | 0.3 µg | 120 µg | 0.3 orau | 0.2 orau | 40000 g |
| Huaora PP, KORE | 0.075 mg | 20 mg | 0.4 orau | 0.3 orau | 26667 g |
| Betaine | 0.3 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 138 mg | 2500 mg | 5.5 orau | 3.8 orau | 1812 g |
| Konupūmā, Ca | 56 mg | 1000 mg | 5.6 orau | 3.9 orau | 1786 g |
| Konupora, Mg | 12 mg | 400 mg | 3% | 2.1 orau | 3333 g |
| Konutai, Na | 142 mg | 1300 mg | 10.9 orau | 7.6 orau | 915 g |
| Sulphur, S | 125.6 mg | 1000 mg | 12.6 orau | 8.8 orau | 796 g |
| Paihere, P | 198 mg | 800 mg | 24.8 orau | 17.3 orau | 404 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.75 mg | 18 mg | 9.7 orau | 6.8 orau | 1029 g |
| Manganese, Mn | 0.028 mg | 2 mg | 1.4 orau | 1% | 7143 g |
| Parahi, Cu | 72 µg | 1000 µg | 7.2 orau | 5% | 1389 g |
| Selenium, Mena | 30.7 µg | 55 µg | 55.8 orau | 39 orau | 179 g |
| Puoro, F | 1.1 µg | 4000 µg | 363636 g | ||
| Zinc, Zn | 1.29 mg | 12 mg | 10.8 orau | 7.6 orau | 930 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.37 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.37 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.82 g | ~ | |||
| valine | 0.858 g | ~ | |||
| Histidine * | 0.309 g | ~ | |||
| Isoleucine | 0.671 g | ~ | |||
| leucine | 1.086 g | ~ | |||
| lysine | 0.912 g | ~ | |||
| methionine | 0.38 g | ~ | |||
| threonine | 0.556 g | ~ | |||
| tryptophan | 0.167 g | ~ | |||
| phenylalanine | 0.68 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.735 g | ~ | |||
| Ko te waikawa Aspartic | 1.329 g | ~ | |||
| glycine | 0.432 g | ~ | |||
| waikawa glutamic | 1.673 g | ~ | |||
| Proline | 0.512 g | ~ | |||
| serine | 0.971 g | ~ | |||
| tyrosine | 0.499 g | ~ | |||
| cysteine | 0.272 g | ~ | |||
| Taimana | |||||
| cholesterol | 372 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.038 g | max 1.9 g | |||
| momona momona monounsaturated | 0.026 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.126 g | max 18.7 g | |||
| 4: 0 Hinu | 0.004 g | ~ | |||
| 8: 0 Parani | 0.004 g | ~ | |||
| 10: 0 Mahinga | 0.006 g | ~ | |||
| 14: 0 Tuuturu | 0.033 g | ~ | |||
| 15: 0 Pentadecanoic | 0.008 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.231 g | ~ | |||
| 17-0 margarine | 0.022 g | ~ | |||
| 18: 0 Stearin | 0.811 g | ~ | |||
| 20: 0 Taketake | 0.003 g | ~ | |||
| 22: 0 | 0.004 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.658 g | min 16.8 g | 21.8 orau | 15.2 orau | |
| 14: 1 Myristoleic | 0.007 g | ~ | |||
| 16: 1 Palmitoleic | 0.201 g | ~ | |||
| 16: 1 ki | 0.198 g | ~ | |||
| 16: 1 whakawhiti | 0.003 g | ~ | |||
| 17: 1 Heptadecene | 0.012 g | ~ | |||
| 18:1 Olein (omega-9) | 3.411 g | ~ | |||
| 18: 1 ki | 3.388 g | ~ | |||
| 18: 1 whakawhiti | 0.023 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.027 g | ~ | |||
| Nga waikawa hinu momona | 1.911 g | i 11.2 ki 20.6 | 17.1 orau | 12 orau | |
| 18: 2 Linoleic | 1.555 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.012 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 1.531 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.012 g | ~ | |||
| 18: 3 Linolenika | 0.048 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.036 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.012 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.018 g | ~ | |||
| 20: 3 Eicosatriene | 0.023 g | ~ | |||
| 20: 3 Omeka-6 | 0.022 g | ~ | |||
| 20: 4 Arachidonic | 0.188 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.101 g | i 0.9 ki 3.7 | 11.2 orau | 7.8 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.013 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.007 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.058 g | ~ | |||
| Nga waikawa momi Omega-6 | 1.784 g | i 4.7 ki 16.8 | 38 orau | 26.6 orau |
Ko te uara o te kaha ko 143 kcal.
- C0 = 60 g (85.8 kcal)
- C1 = 50 g (71.5 kcal)
- C2 = 40 g (57.2 kcal)
- C3 = 32 g (45.8 kcal)
- kapu (4.86 nui) = 243 g (347.5 kCal)
- nui atu = 56 g (80.1 kCal)
- jumbo = 63g (90.1kCal)
- nui = 50 gr (71.5 kcal)
- reo = 44 g (62.9 kcal)
- iti = 38 g (54.3 kcal)
He hua heihei whai rawa i te huaora me nga kohuke penei: te huaora A - 17,8%, huaora B2 - 25,4%, choline - 58,8%, huaora B5 - 30,7%, huaora B9 - 11,8%, huaora B12 - 29,7%, huaora D - 20%, ūkuikui - 24,8%, wharewhare - 55,8%
- 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.
- B2 huaora ka uru atu ki nga tauhohenga redox, ka whakarei ake i te tae o te kaitata tirohanga me te urutau pouri. Ko te iti o te kai o te huaora B2 e haere tahi ana me te takahi i te ahua o te kiri, i nga kiriuhi mucous, i te ngoikore o te marama me te tirohanga o te kakarauritanga.
- 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.
- 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 hei coenzyme, ka uru atu ratau ki te whakarahi i nga waikawa ngako me nga waikawa amino. Ko te ngoikoretanga o te takahuri ka ngoikore te waihanga o nga waikawa ngota me te pūmua, ka hua te aukati i te tipu me te wehenga o te pūtau, ina koa ki nga kiko tere: te koiwi wheua, te epithelium puku, me etahi atu. te koretake o te kai, te hē o te whanautanga me te whanaketanga o te tamaiti. He hononga kaha kua whakaatuhia i waenga i te taumata folate me te homocysteine me te raru o te mate 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 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.
- 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 143 kcal, te whakahiato matū, te uara kai, ngā huaora, ngā kohuke, he aha te mea whaihua? Hua manu heihei, Calories, Mora, taonga whai hua Heihei heihei