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 | 88 kCal | 1684 kCal | 5.2 orau | 5.9 orau | 1914 g |
| Pūmua | 19.26 g | 76 g | 25.3 orau | 28.8 orau | 395 g |
| Fats | 0.69 g | 56 g | 1.2 orau | 1.4 orau | 8116 g |
| Water | 78.92 g | 2273 g | 3.5 orau | 4% | 2880 g |
| Ash | 1.2 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 21 µg | 900 µg | 2.3 orau | 2.6 orau | 4286 g |
| Retinol | 0.021 mg | ~ | |||
| Huaora B1, thiamine | 0.058 mg | 1.5 mg | 3.9 orau | 4.4 orau | 2586 g |
| Huaora B2, riboflavin | 0.063 mg | 1.8 mg | 3.5 orau | 4% | 2857 g |
| Huaora B4, kowhiri | 65 mg | 500 mg | 13 orau | 14.8 orau | 769 g |
| Huaora B5, pantothenic | 0.75 mg | 5 mg | 15 orau | 17 orau | 667 g |
| Huaora B6, pyridoxine | 0.117 mg | 2 mg | 5.9 orau | 6.7 orau | 1709 g |
| Huaora B9, folate | 15 µg | 400 µg | 3.8 orau | 4.3 orau | 2667 g |
| Huaora B12, cobalamin | 2 µg | 3 µg | 66.7 orau | 75.8 orau | 150 g |
| Huaora C, ascorbic | 3.8 mg | 90 mg | 4.2 orau | 4.8 orau | 2368 g |
| Huaora D, calciferol | 2.5 µg | 10 µg | 25 orau | 28.4 orau | 400 g |
| Huaora D3, cholecalciferol | 2.5 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3 orau | 1.5 orau | 7500 g |
| Huaora K, phylloquinone | 0.1 µg | 120 µg | 0.1 orau | 0.1 orau | 120000 g |
| Huaora PP, KORE | 2.3 mg | 20 mg | 11.5 orau | 13.1 orau | 870 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 259 mg | 2500 mg | 10.4 orau | 11.8 orau | 965 g |
| Konupūmā, Ca | 57 mg | 1000 mg | 5.7 orau | 6.5 orau | 1754 g |
| Konupora, Mg | 31 mg | 400 mg | 7.8 orau | 8.9 orau | 1290 g |
| Konutai, Na | 39 mg | 1300 mg | 3% | 3.4 orau | 3333 g |
| Sulphur, S | 192.6 mg | 1000 mg | 19.3 orau | 21.9 orau | 519 g |
| Paihere, P | 220 mg | 800 mg | 27.5 orau | 31.3 orau | 364 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.55 mg | 18 mg | 3.1 orau | 3.5 orau | 3273 g |
| Manganese, Mn | 0.24 mg | 2 mg | 12 orau | 13.6 orau | 833 g |
| Parahi, Cu | 51 µg | 1000 µg | 5.1 orau | 5.8 orau | 1961 g |
| Selenium, Mena | 12.6 µg | 55 µg | 22.9 orau | 26 orau | 437 g |
| Zinc, Zn | 0.67 mg | 12 mg | 5.6 orau | 6.4 orau | 1791 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.152 g | ~ | |||
| valine | 0.992 g | ~ | |||
| Histidine * | 0.567 g | ~ | |||
| Isoleucine | 0.887 g | ~ | |||
| leucine | 1.565 g | ~ | |||
| lysine | 1.768 g | ~ | |||
| methionine | 0.57 g | ~ | |||
| threonine | 0.844 g | ~ | |||
| tryptophan | 0.216 g | ~ | |||
| phenylalanine | 0.752 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.165 g | ~ | |||
| Ko te waikawa Aspartic | 1.972 g | ~ | |||
| glycine | 0.924 g | ~ | |||
| waikawa glutamic | 2.875 g | ~ | |||
| Proline | 0.681 g | ~ | |||
| serine | 0.786 g | ~ | |||
| tyrosine | 0.65 g | ~ | |||
| cysteine | 0.206 g | ~ | |||
| Taimana | |||||
| cholesterol | 39 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.118 g | max 18.7 g | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.018 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.078 g | ~ | |||
| 18: 0 Stearin | 0.018 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.157 g | min 16.8 g | 0.9 orau | 1% | |
| 16: 1 Palmitoleic | 0.056 g | ~ | |||
| 18:1 Olein (omega-9) | 0.079 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.013 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.005 g | ~ | |||
| Nga waikawa hinu momona | 0.202 g | i 11.2 ki 20.6 | 1.8 orau | 2% | |
| 18: 2 Linoleic | 0.032 g | ~ | |||
| 18: 3 Linolenika | 0.021 g | ~ | |||
| 20: 4 Arachidonic | 0.028 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.033 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.142 g | i 0.9 ki 3.7 | 15.8 orau | 18 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.014 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.074 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.06 g | i 4.7 ki 16.8 | 1.3 orau | 1.5 orau |
Ko te uara o te kaha ko 88 kcal.
- 3 Oz = 85 g (74.8 kCal)
- 0,5 whakakī = 198 g (174.2 kCal)
Pike noa, mata whai rawa i roto i te huaora me nga kohuke penei: kowhiti - 13%, huaora B5 - 15%, huaora B12 - 66,7%, huaora D - 25%, huaora PP - 11,5%, ūkuikui - 27,5%, manganese 12%, waatea - 22,9%
- Mixed he waahanga no te lecithin, he mea nui ki te whakahiato me te pungao o te phospholipids i roto i te ate, he putake o nga roopu methyl koreutu, he mahi lipotropic.
- 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 D pupuri ana i te homeostasis o te konupūmā me te ūkuikui, e kawe ana i ngā mahinga o te kohuke wheua. Ko te kore o te huaora D ka ngoikore i te pungatara o te konupūmā me te ūkuikui i roto i nga wheua, ka nui ake te heke o te kiko o te koiwi, ka nui ake te raru o te osteoporosis.
- 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.
- 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 88 kcal, hanganga matū, uara kai totika, huaora, kohuke, he aha te pai o te pike noa, raw, Calories, Nutriki, taonga whai hua Pike noa, mata