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 | 184.9 kCal | 1684 kCal | 11 orau | 5.9 orau | 911 g |
| Pūmua | 16.5 g | 76 g | 21.7 orau | 11.7 orau | 461 g |
| Fats | 8.4 g | 56 g | 15 orau | 8.1 orau | 667 g |
| warowaihā | 11.4 g | 219 g | 5.2 orau | 2.8 orau | 1921 g |
| waikawa organic | 1.1 g | ~ | |||
| Water | 63.1 g | 2273 g | 2.8 orau | 1.5 orau | 3602 g |
| Ash | 0.9 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 90 µg | 900 µg | 10 orau | 5.4 orau | 1000 g |
| Retinol | 0.09 mg | ~ | |||
| Huaora B1, thiamine | 0.04 mg | 1.5 mg | 2.7 orau | 1.5 orau | 3750 g |
| Huaora B2, riboflavin | 0.3 mg | 1.8 mg | 16.7 orau | 9% | 600 g |
| Huaora B4, kowhiri | 10.3 mg | 500 mg | 2.1 orau | 1.1 orau | 4854 g |
| Huaora B5, pantothenic | 0.05 mg | 5 mg | 1% | 0.5 orau | 10000 g |
| Huaora B6, pyridoxine | 0.006 mg | 2 mg | 0.3 orau | 0.2 orau | 33333 g |
| Huaora B9, folate | 0.3 µg | 400 µg | 0.1 orau | 0.1 orau | 133333 g |
| Huaora B12, cobalamin | 0.02 µg | 3 µg | 0.7 orau | 0.4 orau | 15000 g |
| Huaora C, ascorbic | 0.4 mg | 90 mg | 0.4 orau | 0.2 orau | 22500 g |
| Huaora D, calciferol | 0.09 µg | 10 µg | 0.9 orau | 0.5 orau | 11111 g |
| Huaora E, alpha tocopherol, TE | 0.08 mg | 15 mg | 0.5 orau | 0.3 orau | 18750 g |
| Huaora H, koiora | 0.8 µg | 50 µg | 1.6 orau | 0.9 orau | 6250 g |
| Huaora PP, KORE | 3.139 mg | 20 mg | 15.7 orau | 8.5 orau | 637 g |
| Huapeka | 0.4 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 105.3 mg | 2500 mg | 4.2 orau | 2.3 orau | 2374 g |
| Konupūmā, Ca | 147.8 mg | 1000 mg | 14.8 orau | 8% | 677 g |
| Konupora, Mg | 20.9 mg | 400 mg | 5.2 orau | 2.8 orau | 1914 g |
| Konutai, Na | 41.9 mg | 1300 mg | 3.2 orau | 1.7 orau | 3103 g |
| Sulphur, S | 7.3 mg | 1000 mg | 0.7 orau | 0.4 orau | 13699 g |
| Paihere, P | 202.9 mg | 800 mg | 25.4 orau | 13.7 orau | 394 g |
| Māota, Cl | 6.4 mg | 2300 mg | 0.3 orau | 0.2 orau | 35938 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.5 mg | 18 mg | 2.8 orau | 1.5 orau | 3600 g |
| Iodine, I | 0.8 µg | 150 µg | 0.5 orau | 0.3 orau | 18750 g |
| Cobalt, Co. | 0.4 µg | 10 µg | 4% | 2.2 orau | 2500 g |
| Manganese, Mn | 0.0012 mg | 2 mg | 0.1 orau | 0.1 orau | 166667 g |
| Parahi, Cu | 3.4 µg | 1000 µg | 0.3 orau | 0.2 orau | 29412 g |
| Molibdenum, Mo. | 0.2 µg | 70 µg | 0.3 orau | 0.2 orau | 35000 g |
| Puoro, F | 2.3 µg | 4000 µg | 0.1 orau | 0.1 orau | 173913 g |
| Chrome, Cr | 0.2 µg | 50 µg | 0.4 orau | 0.2 orau | 25000 g |
| Zinc, Zn | 0.0458 mg | 12 mg | 0.4 orau | 0.2 orau | 26201 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 2.7 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 47.4 mg | teitei 300 mg |
Ko te uara o te kaha ko 184,9 kcal.
Tiwai mōkiti (mō te panekeke) whai rawa i te huaora me nga kohuke penei i te: huaora B2 - 16,7%, huaora PP - 15,7%, konupūmā - 14,8%, ūkuikui - 25,4%
- B2 huaora ka uru atu ki nga tauhohenga redox, ka whakarei ake i te tae o te kaitata tirohanga me te urutau pouri. Ko te iti o te kai o te huaora B2 e haere tahi ana me te takahi i te ahua o te kiri, i nga kiriuhi mucous, i te ngoikore o te marama me te tirohanga o te kakarauritanga.
- 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.
- konupūmā ko te waahanga nui o o tatou wheua, hei kaitautoko mo te punaha io, ka uru atu ki te aukati o te uaua. Ko te ngoikoretanga o te konupuna ka arahi ki te whakaheke i te tuaiwi, nga koiwi pelvic me nga pito o raro, ka piki te tuponotanga o te osteoporosis.
- 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.
Tags: ihirangi pūngoi 184,9 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea pai mo te koikoi mōroiti (mo te panekeke), te karamu, nga matūkai, nga taonga whaihua mo te paraoa iti (mo nga panekeke)