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 | 12.51 g | 76 g | 16.5 orau | 11.5 orau | 608 g |
| Fats | 9.47 g | 56 g | 16.9 orau | 11.8 orau | 591 g |
| warowaihā | 0.71 g | 219 g | 0.3 orau | 0.2 orau | 30845 g |
| Water | 75.85 g | 2273 g | 3.3 orau | 2.3 orau | 2997 g |
| Ash | 1.46 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 160 µg | 900 µg | 17.8 orau | 12.4 orau | 563 g |
| Retinol | 0.159 mg | ~ | |||
| beta Cryptoxanthin | 9 µg | ~ | |||
| Lutein + Zeaxanthin | 501 µg | ~ | |||
| Huaora B1, thiamine | 0.032 mg | 1.5 mg | 2.1 orau | 1.5 orau | 4688 g |
| Huaora B2, riboflavin | 0.387 mg | 1.8 mg | 21.5 orau | 15 orau | 465 g |
| Huaora B4, kowhiri | 234.1 mg | 500 mg | 46.8 orau | 32.7 orau | 214 g |
| Huaora B5, pantothenic | 1.527 mg | 5 mg | 30.5 orau | 21.3 orau | 327 g |
| Huaora B6, pyridoxine | 0.144 mg | 2 mg | 7.2 orau | 5% | 1389 g |
| Huaora B9, folate | 35 µg | 400 µg | 8.8 orau | 6.2 orau | 1143 g |
| Huaora B12, cobalamin | 0.71 µg | 3 µg | 23.7 orau | 16.6 orau | 423 g |
| Huaora D, calciferol | 2 µg | 10 µg | 20 orau | 14 orau | 500 g |
| Huaora D3, cholecalciferol | 2 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 1.04 mg | 15 mg | 6.9 orau | 4.8 orau | 1442 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 | 0.063 mg | 20 mg | 0.3 orau | 0.2 orau | 31746 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 | 297 mg | 1300 mg | 22.8 orau | 15.9 orau | 438 g |
| Sulphur, S | 125.1 mg | 1000 mg | 12.5 orau | 8.7 orau | 799 g |
| Paihere, P | 197 mg | 800 mg | 24.6 orau | 17.2 orau | 406 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 | 30.6 µg | 55 µg | 55.6 orau | 38.9 orau | 180 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 * | 0.817 g | ~ | |||
| valine | 0.855 g | ~ | |||
| Histidine * | 0.308 g | ~ | |||
| Isoleucine | 0.669 g | ~ | |||
| leucine | 1.082 g | ~ | |||
| lysine | 0.909 g | ~ | |||
| methionine | 0.378 g | ~ | |||
| threonine | 0.553 g | ~ | |||
| tryptophan | 0.166 g | ~ | |||
| phenylalanine | 0.677 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.732 g | ~ | |||
| Ko te waikawa Aspartic | 1.323 g | ~ | |||
| glycine | 0.43 g | ~ | |||
| waikawa glutamic | 1.667 g | ~ | |||
| Proline | 0.51 g | ~ | |||
| serine | 0.967 g | ~ | |||
| tyrosine | 0.497 g | ~ | |||
| cysteine | 0.271 g | ~ | |||
| Taimana | |||||
| cholesterol | 370 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.038 g | max 1.9 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.113 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 | 2.222 g | ~ | |||
| 17-0 margarine | 0.021 g | ~ | |||
| 18: 0 Stearin | 0.808 g | ~ | |||
| 20: 0 Taketake | 0.003 g | ~ | |||
| 22: 0 | 0.004 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.643 g | min 16.8 g | 21.7 orau | 15.2 orau | |
| 14: 1 Myristoleic | 0.007 g | ~ | |||
| 16: 1 Palmitoleic | 0.2 g | ~ | |||
| 17: 1 Heptadecene | 0.012 g | ~ | |||
| 18:1 Olein (omega-9) | 3.397 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.027 g | ~ | |||
| Nga waikawa hinu momona | 1.904 g | i 11.2 ki 20.6 | 17 orau | 11.9 orau | |
| 18: 2 Linoleic | 1.549 g | ~ | |||
| 18: 3 Linolenika | 0.048 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.018 g | ~ | |||
| 20: 3 Eicosatriene | 0.023 g | ~ | |||
| 20: 4 Arachidonic | 0.188 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.113 g | i 0.9 ki 3.7 | 12.6 orau | 8.8 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 | 1.791 g | i 4.7 ki 16.8 | 38.1 orau | 26.6 orau |
Ko te uara o te kaha ko 143 kcal.
- Koha = 50 gr (71.5 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)
- nui = 50 gr (71.5 kcal)
Hua manu heihei, he mea pahua whai rawa i te huaora me nga kohuke penei: te huaora A - 17,8%, huaora B2 - 21,5%, choline - 46,8%, huaora B5 - 30,5%, huaora B12 - 23,7%, huaora D - 20%, ūkuikui - 24,6%, waatea - 55,6%
- 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.
- 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? He hua manu heihei, hemo, he koata, he kai totika, he taonga whaihua heihei, he paoa