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 | 462 kCal | 1684 kCal | 27.4 orau | 5.9 orau | 365 g |
| Pūmua | 16.57 g | 76 g | 21.8 orau | 4.7 orau | 459 g |
| Fats | 43.99 g | 56 g | 78.6 orau | 17 orau | 127 g |
| Water | 39.45 g | 2273 g | 1.7 orau | 0.4 orau | 5762 g |
| Ash | 0.72 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 54 µg | 900 µg | 6% | 1.3 orau | 1667 g |
| Retinol | 0.054 mg | ~ | |||
| beta Cryptoxanthin | 1 µg | ~ | |||
| Lutein + Zeaxanthin | 91 µg | ~ | |||
| Huaora B1, thiamine | 0.052 mg | 1.5 mg | 3.5 orau | 0.8 orau | 2885 g |
| Huaora B2, riboflavin | 0.062 mg | 1.8 mg | 3.4 orau | 0.7 orau | 2903 g |
| Huaora B4, kowhiri | 48.9 mg | 500 mg | 9.8 orau | 2.1 orau | 1022 g |
| Huaora B5, pantothenic | 0.9 mg | 5 mg | 18 orau | 3.9 orau | 556 g |
| Huaora B6, pyridoxine | 0.197 mg | 2 mg | 9.9 orau | 2.1 orau | 1015 g |
| Huaora B9, folate | 3 µg | 400 µg | 0.8 orau | 0.2 orau | 13333 g |
| Huaora B12, cobalamin | 0.5 µg | 3 µg | 16.7 orau | 3.6 orau | 600 g |
| Huaora D, calciferol | 0.2 µg | 10 µg | 2% | 0.4 orau | 5000 g |
| Huaora D3, cholecalciferol | 0.2 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.23 mg | 15 mg | 1.5 orau | 0.3 orau | 6522 g |
| Awhe Tocopherol | 0.13 mg | ~ | |||
| Huaora K, phylloquinone | 0.5 µg | 120 µg | 0.4 orau | 0.1 orau | 24000 g |
| Huaora PP, KORE | 3.917 mg | 20 mg | 19.6 orau | 4.2 orau | 511 g |
| Betaine | 14.4 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 181 mg | 2500 mg | 7.2 orau | 1.6 orau | 1381 g |
| Konupūmā, Ca | 10 mg | 1000 mg | 1% | 0.2 orau | 10000 g |
| Konupora, Mg | 16 mg | 400 mg | 4% | 0.9 orau | 2500 g |
| Konutai, Na | 85 mg | 1300 mg | 6.5 orau | 1.4 orau | 1529 g |
| Sulphur, S | 165.7 mg | 1000 mg | 16.6 orau | 3.6 orau | 604 g |
| Paihere, P | 151 mg | 800 mg | 18.9 orau | 4.1 orau | 530 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.9 mg | 18 mg | 5% | 1.1 orau | 2000 g |
| Manganese, Mn | 0.02 mg | 2 mg | 1% | 0.2 orau | 10000 g |
| Parahi, Cu | 45 µg | 1000 µg | 4.5 orau | 1% | 2222 g |
| Selenium, Mena | 17.4 µg | 55 µg | 31.6 orau | 6.8 orau | 316 g |
| Zinc, Zn | 0.86 mg | 12 mg | 7.2 orau | 1.6 orau | 1395 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.18 g | ~ | |||
| valine | 0.59 g | ~ | |||
| Histidine * | 0.34 g | ~ | |||
| Isoleucine | 0.469 g | ~ | |||
| leucine | 0.913 g | ~ | |||
| lysine | 0.947 g | ~ | |||
| methionine | 0.28 g | ~ | |||
| threonine | 0.525 g | ~ | |||
| tryptophan | 0.082 g | ~ | |||
| phenylalanine | 0.504 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.137 g | ~ | |||
| Ko te waikawa Aspartic | 1.236 g | ~ | |||
| glycine | 2.132 g | ~ | |||
| waikawa glutamic | 1.964 g | ~ | |||
| Proline | 1.262 g | ~ | |||
| serine | 0.603 g | ~ | |||
| tyrosine | 0.392 g | ~ | |||
| cysteine | 0.138 g | ~ | |||
| Taimana | |||||
| cholesterol | 132 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.246 g | max 1.9 g | |||
| momona momona monounsaturated | 0.165 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 12.146 g | max 18.7 g | |||
| 4: 0 Hinu | 0.001 g | ~ | |||
| 6-0 nairona | 0.001 g | ~ | |||
| 8: 0 Parani | 0.004 g | ~ | |||
| 10: 0 Mahinga | 0.007 g | ~ | |||
| 12: 0 Laurika | 0.023 g | ~ | |||
| 14: 0 Tuuturu | 0.257 g | ~ | |||
| 15: 0 Pentadecanoic | 0.031 g | ~ | |||
| 16:0 XNUMX Palmitic | 9.564 g | ~ | |||
| 17-0 margarine | 0.05 g | ~ | |||
| 18: 0 Stearin | 2.151 g | ~ | |||
| 20: 0 Taketake | 0.029 g | ~ | |||
| 22: 0 | 0.024 g | ~ | |||
| 24: 0 Hinengaro | 0.003 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 19.185 g | min 16.8 g | 114.2 orau | 24.7 orau | |
| 14: 1 Myristoleic | 0.094 g | ~ | |||
| 16: 1 Palmitoleic | 2.817 g | ~ | |||
| 16: 1 ki | 2.797 g | ~ | |||
| 16: 1 whakawhiti | 0.02 g | ~ | |||
| 17: 1 Heptadecene | 0.04 g | ~ | |||
| 18:1 Olein (omega-9) | 15.975 g | ~ | |||
| 18: 1 ki | 15.83 g | ~ | |||
| 18: 1 whakawhiti | 0.144 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.253 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.005 g | ~ | |||
| 22: 1 ki | 0.005 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.001 g | ~ | |||
| Nga waikawa hinu momona | 8.787 g | i 11.2 ki 20.6 | 78.5 orau | 17 orau | |
| 18: 2 Linoleic | 8.065 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.081 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 7.927 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.056 g | ~ | |||
| 18: 3 Linolenika | 0.385 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.385 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.009 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.048 g | ~ | |||
| 20: 3 Eicosatriene | 0.071 g | ~ | |||
| 20: 3 Omeka-6 | 0.068 g | ~ | |||
| 20: 4 Arachidonic | 0.143 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.008 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.424 g | i 0.9 ki 3.7 | 47.1 orau | 10.2 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.032 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.015 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.007 g | ~ | |||
| Nga waikawa momi Omega-6 | 8.218 g | i 4.7 ki 16.8 | 100 orau | 21.6 orau |
Ko te uara o te kaha ko 462 kcal.
Heihei, kiri me te waewae, tunua taonga i te huaora me nga kohuke penei: te huaora B5 - 18%, te huaora B12 - 16,7%, te huaora PP - 19,6%, te ūkuikui - 18,9%, te waatea - 31,6%
- 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 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 462 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea pai mo te Heihei, te kiri mai i te waewae, ka tunua, nga kaata, nga matūkai, nga taonga whaihua heihei, te kiri mai i te waewae, ka tunua