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 | 371 kCal | 1684 kCal | 22 orau | 5.9 orau | 454 g |
| Pūmua | 9.67 g | 76 g | 12.7 orau | 3.4 orau | 786 g |
| Fats | 24.42 g | 56 g | 43.6 orau | 11.8 orau | 229 g |
| warowaihā | 29.59 g | 219 g | 13.5 orau | 3.6 orau | 740 g |
| Muka muka | 0.4 g | 20 g | 2% | 0.5 orau | 5000 g |
| Water | 32.82 g | 2273 g | 1.4 orau | 0.4 orau | 6926 g |
| Ash | 3.1 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 1 µg | 900 µg | 0.1 orau | 90000 g | |
| karotenana beta | 0.008 mg | 5 mg | 0.2 orau | 0.1 orau | 62500 g |
| Lutein + Zeaxanthin | 6 µg | ~ | |||
| Huaora B1, thiamine | 0.385 mg | 1.5 mg | 25.7 orau | 6.9 orau | 390 g |
| Huaora B2, riboflavin | 0.217 mg | 1.8 mg | 12.1 orau | 3.3 orau | 829 g |
| Huaora B4, kowhiri | 26.7 mg | 500 mg | 5.3 orau | 1.4 orau | 1873 g |
| Huaora B5, pantothenic | 0.467 mg | 5 mg | 9.3 orau | 2.5 orau | 1071 g |
| Huaora B6, pyridoxine | 0.063 mg | 2 mg | 3.2 orau | 0.9 orau | 3175 g |
| Huaora B9, folate | 75 µg | 400 µg | 18.8 orau | 5.1 orau | 533 g |
| Huaora B12, cobalamin | 0.6 µg | 3 µg | 20 orau | 5.4 orau | 500 g |
| Huaora D, calciferol | 0.3 µg | 10 µg | 3% | 0.8 orau | 3333 g |
| Huaora E, alpha tocopherol, TE | 0.84 mg | 15 mg | 5.6 orau | 1.5 orau | 1786 g |
| tocopherol beta | 0.04 mg | ~ | |||
| Awhe Tocopherol | 4.58 mg | ~ | |||
| tocopherol | 2.1 mg | ~ | |||
| Huaora K, phylloquinone | 5.5 µg | 120 µg | 4.6 orau | 1.2 orau | 2182 g |
| Huaora PP, KORE | 3.445 mg | 20 mg | 17.2 orau | 4.6 orau | 581 g |
| Betaine | 9.1 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 153 mg | 2500 mg | 6.1 orau | 1.6 orau | 1634 g |
| Konupūmā, Ca | 47 mg | 1000 mg | 4.7 orau | 1.3 orau | 2128 g |
| Konupora, Mg | 13 mg | 400 mg | 3.3 orau | 0.9 orau | 3077 g |
| Konutai, Na | 814 mg | 1300 mg | 62.6 orau | 16.9 orau | 160 g |
| Sulphur, S | 96.7 mg | 1000 mg | 9.7 orau | 2.6 orau | 1034 g |
| Paihere, P | 341 mg | 800 mg | 42.6 orau | 11.5 orau | 235 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.86 mg | 18 mg | 10.3 orau | 2.8 orau | 968 g |
| Manganese, Mn | 0.179 mg | 2 mg | 9% | 2.4 orau | 1117 g |
| Parahi, Cu | 255 µg | 1000 µg | 25.5 orau | 6.9 orau | 392 g |
| Selenium, Mena | 15 µg | 55 µg | 27.3 orau | 7.4 orau | 367 g |
| Zinc, Zn | 0.71 mg | 12 mg | 5.9 orau | 1.6 orau | 1690 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 24.23 g | ~ | |||
| Mono- me nga waatea (huka) | 1.59 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.21 g | ~ | |||
| lactose | 0.66 g | ~ | |||
| Tuhinga o mua | 0.19 g | ~ | |||
| Tuhinga o mua | 0.42 g | ~ | |||
| huawhenua | 0.11 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| valine | 0.416 g | ~ | |||
| Histidine * | 0.25 g | ~ | |||
| Isoleucine | 0.358 g | ~ | |||
| leucine | 0.661 g | ~ | |||
| lysine | 0.521 g | ~ | |||
| methionine | 0.162 g | ~ | |||
| threonine | 0.353 g | ~ | |||
| tryptophan | 0.105 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.434 g | ~ | |||
| glycine | 0.491 g | ~ | |||
| waikawa glutamic | 2.029 g | ~ | |||
| serine | 0.411 g | ~ | |||
| tyrosine | 0.246 g | ~ | |||
| cysteine | 0.153 g | ~ | |||
| Taimana | |||||
| cholesterol | 28 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 7.427 g | max 18.7 g | |||
| 6-0 nairona | 0.001 g | ~ | |||
| 10: 0 Mahinga | 0.012 g | ~ | |||
| 12: 0 Laurika | 0.012 g | ~ | |||
| 14: 0 Tuuturu | 0.202 g | ~ | |||
| 15: 0 Pentadecanoic | 0.002 g | ~ | |||
| 16:0 XNUMX Palmitic | 4.277 g | ~ | |||
| 17-0 margarine | 0.057 g | ~ | |||
| 18: 0 Stearin | 2.705 g | ~ | |||
| 20: 0 Taketake | 0.132 g | ~ | |||
| 22: 0 | 0.025 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 12.157 g | min 16.8 g | 72.4 orau | 19.5 orau | |
| 16: 1 Palmitoleic | 0.38 g | ~ | |||
| 18:1 Olein (omega-9) | 11.65 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.127 g | ~ | |||
| Nga waikawa hinu momona | 3.107 g | i 11.2 ki 20.6 | 27.7 orau | 7.5 orau | |
| 18: 2 Linoleic | 2.62 g | ~ | |||
| 18: 3 Linolenika | 0.14 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.03 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.282 g | ~ | |||
| 20: 4 Arachidonic | 0.035 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.17 g | i 0.9 ki 3.7 | 18.9 orau | 5.1 orau | |
| Nga waikawa momi Omega-6 | 2.937 g | i 4.7 ki 16.8 | 62.5 orau | 16.8 orau |
Ko te uara o te kaha ko 371 kcal.
- take = 111 g (411.8 kCal)
Kai tere, pihikete me te hōtiti he nui nga huaora me nga kohuke penei: huaora B1 - 25,7%, huaora B2 - 12,1%, huaora B9 - 18,8%, huaora B12 - 20%, huaora PP - 17,2%, ūkuikui - 42,6, 25,5, 27,3%, parahi - XNUMX%, selenium - XNUMX%
- B1 huaora he waahanga no nga whākōkī nui o te warowaihā me te pūngao pākaha, e whakarato ana i te tinana ki te pūngao me ngā matū kirihou, me te pākia o te waikawa amino peka-mekameka. Ko te kore o tenei huaora e arai ana i nga mate nui o te io, te ngaungai o te mate me te punaha mate pukupuku
- 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.
- 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.
- 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.
- 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.
- parahi he waahanga o te whākōkī ki te mahi redox me te whakauru ki te whakarewa rino, whakaongaonga i te mimiti o nga pūmua me te warowaihā. Ka uru ki nga whakaritenga o te tohatoha i nga kiko o te tinana o te tangata ki te hāora. Ko te ngoikoretanga e whakaatuhia ana e nga mate i te hanganga o te punaha Cardiovascular me te angaanga, te whanaketanga o te hononga honohono kiko.
- 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 371 kcal, hanganga matū, uara kai, huaora, kohuke, pehea te whai hua o te kai Tere, pihikete me te hōtiti, Calories, matūkai, āhuatanga whai hua o te kai Tere, pihikete me te hōtiti