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 | 138 kCal | 1684 kCal | 8.2 orau | 5.9 orau | 1220 g |
| Pūmua | 10.97 g | 76 g | 14.4 orau | 10.4 orau | 693 g |
| Fats | 10.07 g | 56 g | 18 orau | 13 orau | 556 g |
| warowaihā | 0.83 g | 219 g | 0.4 orau | 0.3 orau | 26386 g |
| Water | 67.83 g | 2273 g | 3% | 2.2 orau | 3351 g |
| Ash | 10.3 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 149 µg | 900 µg | 16.6 orau | 12 orau | 604 g |
| Retinol | 0.149 mg | ~ | |||
| beta Cryptoxanthin | 9 µg | ~ | |||
| Lutein + Zeaxanthin | 417 µg | ~ | |||
| Huaora B1, thiamine | 0.06 mg | 1.5 mg | 4% | 2.9 orau | 2500 g |
| Huaora B2, riboflavin | 0.443 mg | 1.8 mg | 24.6 orau | 17.8 orau | 406 g |
| Huaora B4, kowhiri | 297 mg | 500 mg | 59.4 orau | 43 orau | 168 g |
| Huaora B5, pantothenic | 1.26 mg | 5 mg | 25.2 orau | 18.3 orau | 397 g |
| Huaora B6, pyridoxine | 0.226 mg | 2 mg | 11.3 orau | 8.2 orau | 885 g |
| Huaora B9, folate | 69 µg | 400 µg | 17.3 orau | 12.5 orau | 580 g |
| Huaora B12, cobalamin | 1.21 µg | 3 µg | 40.3 orau | 29.2 orau | 248 g |
| Huaora D, calciferol | 1.5 µg | 10 µg | 15 orau | 10.9 orau | 667 g |
| Huaora D3, cholecalciferol | 1.5 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.8 mg | 15 mg | 5.3 orau | 3.8 orau | 1875 g |
| Huaora K, phylloquinone | 0.3 µg | 120 µg | 0.3 orau | 0.2 orau | 40000 g |
| Huaora PP, KORE | 0.077 mg | 20 mg | 0.4 orau | 0.3 orau | 25974 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 128 mg | 2500 mg | 5.1 orau | 3.7 orau | 1953 g |
| Konupūmā, Ca | 55 mg | 1000 mg | 5.5 orau | 4% | 1818 g |
| Konupora, Mg | 9 mg | 400 mg | 2.3 orau | 1.7 orau | 4444 g |
| Konutai, Na | 3663 mg | 1300 mg | 281.8 orau | 204.2 orau | 35 g |
| Sulphur, S | 109.7 mg | 1000 mg | 11 orau | 8% | 912 g |
| Paihere, P | 186 mg | 800 mg | 23.3 orau | 16.9 orau | 430 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.71 mg | 18 mg | 9.5 orau | 6.9 orau | 1053 g |
| Manganese, Mn | 0.033 mg | 2 mg | 1.7 orau | 1.2 orau | 6061 g |
| Parahi, Cu | 64 µg | 1000 µg | 6.4 orau | 4.6 orau | 1563 g |
| Selenium, Mena | 30.4 µg | 55 µg | 55.3 orau | 40.1 orau | 181 g |
| Zinc, Zn | 1.3 mg | 12 mg | 10.8 orau | 7.8 orau | 923 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.07 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.07 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.7 g | ~ | |||
| valine | 0.673 g | ~ | |||
| Histidine * | 0.273 g | ~ | |||
| Isoleucine | 0.56 g | ~ | |||
| leucine | 0.94 g | ~ | |||
| lysine | 0.793 g | ~ | |||
| methionine | 0.303 g | ~ | |||
| threonine | 0.483 g | ~ | |||
| tryptophan | 0.226 g | ~ | |||
| phenylalanine | 0.577 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.607 g | ~ | |||
| Ko te waikawa Aspartic | 1.113 g | ~ | |||
| glycine | 0.363 g | ~ | |||
| waikawa glutamic | 1.417 g | ~ | |||
| Proline | 0.42 g | ~ | |||
| serine | 0.85 g | ~ | |||
| tyrosine | 0.463 g | ~ | |||
| cysteine | 0.24 g | ~ | |||
| Taimana | |||||
| cholesterol | 387 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.09 g | max 1.9 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.178 g | max 18.7 g | |||
| 4: 0 Hinu | 0.004 g | ~ | |||
| 14: 0 Tuuturu | 0.039 g | ~ | |||
| 15: 0 Pentadecanoic | 0.004 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.297 g | ~ | |||
| 17-0 margarine | 0.018 g | ~ | |||
| 18: 0 Stearin | 0.82 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 4 g | min 16.8 g | 23.8 orau | 17.2 orau | |
| 14: 1 Myristoleic | 0.005 g | ~ | |||
| 16: 1 Palmitoleic | 0.26 g | ~ | |||
| 17: 1 Heptadecene | 0.009 g | ~ | |||
| 18:1 Olein (omega-9) | 3.697 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.029 g | ~ | |||
| Nga waikawa hinu momona | 1.627 g | i 11.2 ki 20.6 | 14.5 orau | 10.5 orau | |
| 18: 2 Linoleic | 1.324 g | ~ | |||
| 18: 3 Linolenika | 0.044 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.033 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.011 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.022 g | ~ | |||
| 20: 4 Arachidonic | 0.17 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.081 g | i 0.9 ki 3.7 | 9% | 6.5 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.002 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.046 g | ~ | |||
| Nga waikawa momi Omega-6 | 1.527 g | i 4.7 ki 16.8 | 32.5 orau | 23.6 orau |
Ko te uara o te kaha ko 138 kcal.
He hua manu heihei, he tio, he tote whai rawa i roto i te huaora me nga kohuke penei: te huaora A - 16,6%, huaora B2 - 24,6%, choline - 59,4%, huaora B5 - 25,2%, huaora B6 - 11,3%, huaora B9 - 17,3%, huaora B12 - 40,3%, huaora D - 15%, ūkuikui - 23,3%, wharewhare - 55,3%
- 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 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.
- 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 138 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te hua manu Heihei, hukapapa, tote, Calories, matūkai, taonga whai hua Heihei heihei, totoka, tote