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 | 113 kCal | 1684 kCal | 6.7 orau | 5.9 orau | 1490 g |
| Pūmua | 24.69 g | 76 g | 32.5 orau | 28.8 orau | 308 g |
| Fats | 0.88 g | 56 g | 1.6 orau | 1.4 orau | 6364 g |
| Water | 72.97 g | 2273 g | 3.2 orau | 2.8 orau | 3115 g |
| Ash | 1.54 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 24 µg | 900 µg | 2.7 orau | 2.4 orau | 3750 g |
| Retinol | 0.024 mg | ~ | |||
| Huaora B1, thiamine | 0.067 mg | 1.5 mg | 4.5 orau | 4% | 2239 g |
| Huaora B2, riboflavin | 0.077 mg | 1.8 mg | 4.3 orau | 3.8 orau | 2338 g |
| Huaora B5, pantothenic | 0.87 mg | 5 mg | 17.4 orau | 15.4 orau | 575 g |
| Huaora B6, pyridoxine | 0.135 mg | 2 mg | 6.8 orau | 6% | 1481 g |
| Huaora B9, folate | 17 µg | 400 µg | 4.3 orau | 3.8 orau | 2353 g |
| Huaora B12, cobalamin | 2.3 µg | 3 µg | 76.7 orau | 67.9 orau | 130 g |
| Huaora C, ascorbic | 3.8 mg | 90 mg | 4.2 orau | 3.7 orau | 2368 g |
| Huaora PP, KORE | 2.8 mg | 20 mg | 14 orau | 12.4 orau | 714 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 331 mg | 2500 mg | 13.2 orau | 11.7 orau | 755 g |
| Konupūmā, Ca | 73 mg | 1000 mg | 7.3 orau | 6.5 orau | 1370 g |
| Konupora, Mg | 40 mg | 400 mg | 10 orau | 8.8 orau | 1000 g |
| Konutai, Na | 49 mg | 1300 mg | 3.8 orau | 3.4 orau | 2653 g |
| Sulphur, S | 246.9 mg | 1000 mg | 24.7 orau | 21.9 orau | 405 g |
| Paihere, P | 282 mg | 800 mg | 35.3 orau | 31.2 orau | 284 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.71 mg | 18 mg | 3.9 orau | 3.5 orau | 2535 g |
| Manganese, Mn | 0.31 mg | 2 mg | 15.5 orau | 13.7 orau | 645 g |
| Parahi, Cu | 65 µg | 1000 µg | 6.5 orau | 5.8 orau | 1538 g |
| Selenium, Mena | 16.2 µg | 55 µg | 29.5 orau | 26.1 orau | 340 g |
| Zinc, Zn | 0.86 mg | 12 mg | 7.2 orau | 6.4 orau | 1395 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.477 g | ~ | |||
| valine | 1.272 g | ~ | |||
| Histidine * | 0.727 g | ~ | |||
| Isoleucine | 1.138 g | ~ | |||
| leucine | 2.007 g | ~ | |||
| lysine | 2.267 g | ~ | |||
| methionine | 0.731 g | ~ | |||
| threonine | 1.082 g | ~ | |||
| tryptophan | 0.277 g | ~ | |||
| phenylalanine | 0.964 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.493 g | ~ | |||
| Ko te waikawa Aspartic | 2.528 g | ~ | |||
| glycine | 1.185 g | ~ | |||
| waikawa glutamic | 3.685 g | ~ | |||
| Proline | 0.873 g | ~ | |||
| serine | 1.007 g | ~ | |||
| tyrosine | 0.833 g | ~ | |||
| cysteine | 0.265 g | ~ | |||
| Taimana | |||||
| cholesterol | 50 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.151 g | max 18.7 g | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.023 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.1 g | ~ | |||
| 18: 0 Stearin | 0.023 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.201 g | min 16.8 g | 1.2 orau | 1.1 orau | |
| 16: 1 Palmitoleic | 0.072 g | ~ | |||
| 18:1 Olein (omega-9) | 0.101 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.017 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.006 g | ~ | |||
| Nga waikawa hinu momona | 0.259 g | i 11.2 ki 20.6 | 2.3 orau | 2% | |
| 18: 2 Linoleic | 0.041 g | ~ | |||
| 18: 3 Linolenika | 0.027 g | ~ | |||
| 20: 4 Arachidonic | 0.036 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.042 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.182 g | i 0.9 ki 3.7 | 20.2 orau | 17.9 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.018 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.095 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.077 g | i 4.7 ki 16.8 | 1.6 orau | 1.4 orau |
Ko te uara o te kaha ko 113 kcal.
- 3 Oz = 85 g (96.1 kCal)
- 0,5 whakakī = 155 g (175.2 kCal)
Pike noa ka tunua i te wera taonga nui i te huaora me nga kohuke penei: te huaora B5 - 17,4%, te huaora B12 - 76,7%, te huaora PP - 14%, te pāhare pāporo - 13,2%, te ūkuikui - 35,3%, te manganese - 15,5% , waatea - 29,5%
- 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.
- 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.
- 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.
- Manganese whai wāhi ki te hanganga o te wheua me te kiko honohono, he waahanga no te whākōkī whai wāhi ki te pākia o ngā waikawa amino, warowaihā, catecholamines; he mea nui mo te whakahiatotanga o te cholesterol me nga ngota ngota. Ko te rawaka o te kohi ka haere tahi me te tere haere o te tipu, nga mate o te punaha whakatipuranga, te piki haere o te wehenga o te kiko o te koiwi, te mate o te warowaihā me te pākia lipid
- 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 113 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te painga o te Pike noa e tunua ana i te wera, nga kohinga, nga matūkai, nga taonga whaihua Pike noa ka tunua i te wera