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 | 213 kCal | 1684 kCal | 12.6 orau | 5.9 orau | 791 g |
| Pūmua | 17.09 g | 76 g | 22.5 orau | 10.6 orau | 445 g |
| Fats | 15.46 g | 56 g | 27.6 orau | 13 orau | 362 g |
| warowaihā | 0.09 g | 219 g | 243333 g | ||
| Water | 65.98 g | 2273 g | 2.9 orau | 1.4 orau | 3445 g |
| Ash | 0.86 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 253 µg | 900 µg | 28.1 orau | 13.2 orau | 356 g |
| Retinol | 0.253 mg | ~ | |||
| Huaora B1, thiamine | 0.059 mg | 1.5 mg | 3.9 orau | 1.8 orau | 2542 g |
| Huaora B2, riboflavin | 0.171 mg | 1.8 mg | 9.5 orau | 4.5 orau | 1053 g |
| Huaora B5, pantothenic | 1.019 mg | 5 mg | 20.4 orau | 9.6 orau | 491 g |
| Huaora B6, pyridoxine | 0.32 mg | 2 mg | 16 orau | 7.5 orau | 625 g |
| Huaora B9, folate | 26 µg | 400 µg | 6.5 orau | 3.1 orau | 1538 g |
| Huaora B12, cobalamin | 0.99 µg | 3 µg | 33 orau | 15.5 orau | 303 g |
| Huaora C, ascorbic | 2.4 mg | 90 mg | 2.7 orau | 1.3 orau | 3750 g |
| Huaora PP, KORE | 6.427 mg | 20 mg | 32.1 orau | 15.1 orau | 311 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 196 mg | 2500 mg | 7.8 orau | 3.7 orau | 1276 g |
| Konupūmā, Ca | 10 mg | 1000 mg | 1% | 0.5 orau | 10000 g |
| Konupora, Mg | 19 mg | 400 mg | 4.8 orau | 2.3 orau | 2105 g |
| Konutai, Na | 69 mg | 1300 mg | 5.3 orau | 2.5 orau | 1884 g |
| Sulphur, S | 170.9 mg | 1000 mg | 17.1 orau | 8% | 585 g |
| Paihere, P | 165 mg | 800 mg | 20.6 orau | 9.7 orau | 485 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.37 mg | 18 mg | 7.6 orau | 3.6 orau | 1314 g |
| Manganese, Mn | 0.027 mg | 2 mg | 1.4 orau | 0.7 orau | 7407 g |
| Parahi, Cu | 60 µg | 1000 µg | 6% | 2.8 orau | 1667 g |
| Selenium, Mena | 11.6 µg | 55 µg | 21.1 orau | 9.9 orau | 474 g |
| Zinc, Zn | 1.28 mg | 12 mg | 10.7 orau | 5% | 938 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.085 g | ~ | |||
| valine | 0.831 g | ~ | |||
| Histidine * | 0.489 g | ~ | |||
| Isoleucine | 0.844 g | ~ | |||
| leucine | 1.245 g | ~ | |||
| lysine | 1.369 g | ~ | |||
| methionine | 0.45 g | ~ | |||
| threonine | 0.709 g | ~ | |||
| tryptophan | 0.189 g | ~ | |||
| phenylalanine | 0.67 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.993 g | ~ | |||
| Ko te waikawa Aspartic | 1.53 g | ~ | |||
| glycine | 1.136 g | ~ | |||
| waikawa glutamic | 2.5 g | ~ | |||
| Proline | 0.853 g | ~ | |||
| serine | 0.617 g | ~ | |||
| tyrosine | 0.547 g | ~ | |||
| cysteine | 0.23 g | ~ | |||
| Taimana | |||||
| cholesterol | 86 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 4.41 g | max 18.7 g | |||
| 12: 0 Laurika | 0.02 g | ~ | |||
| 14: 0 Tuuturu | 0.13 g | ~ | |||
| 16:0 XNUMX Palmitic | 3.22 g | ~ | |||
| 18: 0 Stearin | 0.89 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 6.39 g | min 16.8 g | 38 orau | 17.8 orau | |
| 16: 1 Palmitoleic | 0.86 g | ~ | |||
| 18:1 Olein (omega-9) | 5.29 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.16 g | ~ | |||
| Nga waikawa hinu momona | 3.33 g | i 11.2 ki 20.6 | 29.7 orau | 13.9 orau | |
| 18: 2 Linoleic | 2.96 g | ~ | |||
| 18: 3 Linolenika | 0.14 g | ~ | |||
| 20: 4 Arachidonic | 0.1 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.01 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.19 g | i 0.9 ki 3.7 | 21.1 orau | 9.9 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.01 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.03 g | ~ | |||
| Nga waikawa momi Omega-6 | 3.06 g | i 4.7 ki 16.8 | 65.1 orau | 30.6 orau |
Ko te uara o te kaha ko 213 kcal.
- = 1509g (3214.2 kCal)
Heihei, kua rite mo te parai, te kai, te kiri, te tauhi me te kaki, he mata taonga i te huaora me nga kohuke penei: te huaora A - 28,1%, huaora B5 - 20,4%, huaora B6 - 16%, huaora B12 - 33%, huaora PP - 32,1%, ūkuikui - 20,6% , waatea - 21,1%
- 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.
- 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.
- 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 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 213 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea heihei heihei mo te parai, te kiko, te kiri, te tauwha me nga kaki, te mata, te kaata, nga kai, nga hua whaihua Heihei mo te parai, te kai, te kiri, te tua, etc. kaki, raw