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 | 257 kCal | 1684 kCal | 15.3 orau | 6% | 655 g |
| Pūmua | 17.65 g | 76 g | 23.2 orau | 9% | 431 g |
| Fats | 20.14 g | 56 g | 36 orau | 14 orau | 278 g |
| Water | 60.14 g | 2273 g | 2.6 orau | 1% | 3780 g |
| Ash | 2.07 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 122 µg | 900 µg | 13.6 orau | 5.3 orau | 738 g |
| Huaora B1, thiamine | 0.13 mg | 1.5 mg | 8.7 orau | 3.4 orau | 1154 g |
| Huaora B2, riboflavin | 0.12 mg | 1.8 mg | 6.7 orau | 2.6 orau | 1500 g |
| Huaora B5, pantothenic | 0.99 mg | 5 mg | 19.8 orau | 7.7 orau | 505 g |
| Huaora B6, pyridoxine | 0.39 mg | 2 mg | 19.5 orau | 7.6 orau | 513 g |
| Huaora B9, folate | 20 µg | 400 µg | 5% | 1.9 orau | 2000 g |
| Huaora B12, cobalamin | 2 µg | 3 µg | 66.7 orau | 26 orau | 150 g |
| Huaora PP, KORE | 5.3 mg | 20 mg | 26.5 orau | 10.3 orau | 377 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 471 mg | 2500 mg | 18.8 orau | 7.3 orau | 531 g |
| Konupūmā, Ca | 50 mg | 1000 mg | 5% | 1.9 orau | 2000 g |
| Konupora, Mg | 74 mg | 400 mg | 18.5 orau | 7.2 orau | 541 g |
| Konutai, Na | 737 mg | 1300 mg | 56.7 orau | 22.1 orau | 176 g |
| Sulphur, S | 176.5 mg | 1000 mg | 17.7 orau | 6.9 orau | 567 g |
| Paihere, P | 222 mg | 800 mg | 27.8 orau | 10.8 orau | 360 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.69 mg | 18 mg | 9.4 orau | 3.7 orau | 1065 g |
| Manganese, Mn | 0.02 mg | 2 mg | 1% | 0.4 orau | 10000 g |
| Parahi, Cu | 36 µg | 1000 µg | 3.6 orau | 1.4 orau | 2778 g |
| Selenium, Mena | 50.2 µg | 55 µg | 91.3 orau | 35.5 orau | 110 g |
| Zinc, Zn | 0.43 mg | 12 mg | 3.6 orau | 1.4 orau | 2791 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.057 g | ~ | |||
| valine | 0.91 g | ~ | |||
| Histidine * | 0.52 g | ~ | |||
| Isoleucine | 0.814 g | ~ | |||
| leucine | 1.435 g | ~ | |||
| lysine | 1.622 g | ~ | |||
| methionine | 0.523 g | ~ | |||
| threonine | 0.774 g | ~ | |||
| tryptophan | 0.198 g | ~ | |||
| phenylalanine | 0.689 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.068 g | ~ | |||
| Ko te waikawa Aspartic | 1.808 g | ~ | |||
| glycine | 0.848 g | ~ | |||
| waikawa glutamic | 2.636 g | ~ | |||
| Proline | 0.624 g | ~ | |||
| serine | 0.72 g | ~ | |||
| tyrosine | 0.596 g | ~ | |||
| cysteine | 0.189 g | ~ | |||
| Taimana | |||||
| cholesterol | 64 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 4.213 g | max 18.7 g | |||
| 12: 0 Laurika | 0.012 g | ~ | |||
| 14: 0 Tuuturu | 0.946 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.703 g | ~ | |||
| 18: 0 Stearin | 0.537 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 10.605 g | min 16.8 g | 63.1 orau | 24.6 orau | |
| 16: 1 Palmitoleic | 1.609 g | ~ | |||
| 18:1 Olein (omega-9) | 5.361 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 1.87 g | ~ | |||
| 22:1 Erucova (omega-9) | 1.716 g | ~ | |||
| Nga waikawa hinu momona | 2.688 g | i 11.2 ki 20.6 | 24 orau | 9.3 orau | |
| 18: 2 Linoleic | 0.217 g | ~ | |||
| 18: 3 Linolenika | 0.125 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.15 g | ~ | |||
| 20: 4 Arachidonic | 0.137 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.891 g | ~ | |||
| Nga waikawa momi Omega-3 | 2.333 g | i 0.9 ki 3.7 | 100 orau | 38.9 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.222 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.945 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.354 g | i 4.7 ki 16.8 | 7.5 orau | 2.9 orau |
Ko te uara o te kaha ko 257 kcal.
- Oz = 28.35 g (72.9 kCal)
- 3 Oz = 85 g (218.5 kCal)
Te ika waro, he paowa whai rawa i te huaora me nga kohuke penei: te huaora A - 13,6%, huaora B5 - 19,8%, huaora B6 - 19,5%, huaora B12 - 66,7%, huaora PP - 26,5%, pāhare pāporo - 18,8%, konupora - 18,5%, ūkuikui - 27,8%, waatea - 91,3%
- 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.
- 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.
- 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.
- konupora whai wāhi i roto i te pākia pūngao, te whakahiatotanga o te pūmua, waikawa karihi, he pānga whakaū i runga i te kiriuhi, e tika ana kia mau tonu te homeostasis o te konupūmā, te pāhare pāporo me te konutai. Ko te korenga o te konupora ka arahi ki te hypomagnesemia, he nui ake te morearea o te whakaheke toto, te mate ngakau.
- 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 257 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te whaihua o te ika Waro, he paowa, he kaata, he kai, he taonga whaihua Ika waro, he paowa