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 | 19 kCal | 1684 kCal | 1.1 orau | 5.8 orau | 8863 g |
| Pūmua | 0.84 g | 76 g | 1.1 orau | 5.8 orau | 9048 g |
| Fats | 0.18 g | 56 g | 0.3 orau | 1.6 orau | 31111 g |
| warowaihā | 2.32 g | 219 g | 1.1 orau | 5.8 orau | 9440 g |
| Muka muka | 2 g | 20 g | 10 orau | 52.6 orau | 1000 g |
| Water | 93.95 g | 2273 g | 4.1 orau | 21.6 orau | 2419 g |
| Ash | 0.71 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 6 µg | 900 µg | 0.7 orau | 3.7 orau | 15000 g |
| karotenana beta | 0.068 mg | 5 mg | 1.4 orau | 7.4 orau | 7353 g |
| Lutein + Zeaxanthin | 1323 µg | ~ | |||
| Huaora B1, thiamine | 0.051 mg | 1.5 mg | 3.4 orau | 17.9 orau | 2941 g |
| Huaora B2, riboflavin | 0.053 mg | 1.8 mg | 2.9 orau | 15.3 orau | 3396 g |
| Huaora B4, kowhiri | 10.8 mg | 500 mg | 2.2 orau | 11.6 orau | 4630 g |
| Huaora B5, pantothenic | 0.193 mg | 5 mg | 3.9 orau | 20.5 orau | 2591 g |
| Huaora B6, pyridoxine | 0.041 mg | 2 mg | 2.1 orau | 11.1 orau | 4878 g |
| Huaora B9, folate | 51 µg | 400 µg | 12.8 orau | 67.4 orau | 784 g |
| Huaora C, ascorbic | 33 mg | 90 mg | 36.7 orau | 193.2 orau | 273 g |
| Huaora E, alpha tocopherol, TE | 0.14 mg | 15 mg | 0.9 orau | 4.7 orau | 10714 g |
| Huaora K, phylloquinone | 4.8 µg | 120 µg | 4% | 21.1 orau | 2500 g |
| Huaora PP, KORE | 0.28 mg | 20 mg | 1.4 orau | 7.4 orau | 7143 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 319 mg | 2500 mg | 12.8 orau | 67.4 orau | 784 g |
| Konupūmā, Ca | 9 mg | 1000 mg | 0.9 orau | 4.7 orau | 11111 g |
| Konupora, Mg | 16 mg | 400 mg | 4% | 21.1 orau | 2500 g |
| Konutai, Na | 6 mg | 1300 mg | 0.5 orau | 2.6 orau | 21667 g |
| Sulphur, S | 8.4 mg | 1000 mg | 0.8 orau | 4.2 orau | 11905 g |
| Paihere, P | 36 mg | 800 mg | 4.5 orau | 23.7 orau | 2222 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.38 mg | 18 mg | 2.1 orau | 11.1 orau | 4737 g |
| Manganese, Mn | 0.086 mg | 2 mg | 4.3 orau | 22.6 orau | 2326 g |
| Parahi, Cu | 33 µg | 1000 µg | 3.3 orau | 17.4 orau | 3030 g |
| Selenium, Mena | 0.2 µg | 55 µg | 0.4 orau | 2.1 orau | 27500 g |
| Zinc, Zn | 0.77 mg | 12 mg | 6.4 orau | 33.7 orau | 1558 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 1.95 g | max 100 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.014 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.01 g | ~ | |||
| 18: 0 Stearin | 0.004 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.033 g | min 16.8 g | 0.2 orau | 1.1 orau | |
| 18:1 Olein (omega-9) | 0.033 g | ~ | |||
| Nga waikawa hinu momona | 0.078 g | i 11.2 ki 20.6 | 0.7 orau | 3.7 orau | |
| 18: 2 Linoleic | 0.078 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.078 g | i 4.7 ki 16.8 | 1.7 orau | 8.9 orau |
Ko te uara o te kaha ko 19 kcal.
- kapu (1/2 ″ nga waahanga) = 124 g (23.6 kCal)
- 0,5 kapu (1/2 ″ nga waahanga) = 62 g (11.8 kCal)
Hue kawa Hainamana, kohuatia he hua kaore he tote taonga i te huaora me nga kohuke penei: te huaora B9 - 12,8%, huaora C - 36,7%, pāhare pāporo - 12,8%
- 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.
- huaora C ka uru ki nga tauhohenga redox, ko te mahinga o te punaha aarai mate, e whakatairanga ana i te ngongo o te rino. Ko te ngoikoretanga e arai ana i nga kiri totika me te heke o te toto, te pongaponga ihu na te nui o te uru me te ngoikore o nga punga toto.
- pāhare pāporo Ko te katote intracellular matua e uru ana ki te whakaritenga o te wai, te waikawa me te toenga electrolyte, ka uru atu ki nga mahi whakaoho io, whakatekehanga ture.
Tags: ihirangi pūngoi 19 kcal, kohinga matū, uara kai, huaora, kohuke, he aha i whai hua ai te hue kawa Hainamana, he hua kohuatia kaore he tote, he Calories, he kai, he painga he hue kawa Hainamana, he hua kua kohuatia kaore he tote.