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 | 271 kCal | 1684 kCal | 16.1 orau | 5.9 orau | 621 g |
| Pūmua | 19.22 g | 76 g | 25.3 orau | 9.3 orau | 395 g |
| Fats | 13.95 g | 56 g | 24.9 orau | 9.2 orau | 401 g |
| warowaihā | 16.05 g | 219 g | 7.3 orau | 2.7 orau | 1364 g |
| Muka muka | 1.2 g | 20 g | 6% | 2.2 orau | 1667 g |
| Water | 46.64 g | 2273 g | 2.1 orau | 0.8 orau | 4873 g |
| Ash | 2.92 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 3 µg | 900 µg | 0.3 orau | 0.1 orau | 30000 g |
| Retinol | 0.002 mg | ~ | |||
| karotenana beta | 0.002 mg | 5 mg | 250000 g | ||
| Lutein + Zeaxanthin | 83 µg | ~ | |||
| Huaora B1, thiamine | 0.11 mg | 1.5 mg | 7.3 orau | 2.7 orau | 1364 g |
| Huaora B2, riboflavin | 0.179 mg | 1.8 mg | 9.9 orau | 3.7 orau | 1006 g |
| Huaora B4, kowhiri | 43.7 mg | 500 mg | 8.7 orau | 3.2 orau | 1144 g |
| Huaora B5, pantothenic | 1.244 mg | 5 mg | 24.9 orau | 9.2 orau | 402 g |
| Huaora B6, pyridoxine | 0.426 mg | 2 mg | 21.3 orau | 7.9 orau | 469 g |
| Huaora B9, folate | 23 µg | 400 µg | 5.8 orau | 2.1 orau | 1739 g |
| Huaora B12, cobalamin | 0.16 µg | 3 µg | 5.3 orau | 2% | 1875 g |
| Huaora C, ascorbic | 1.1 mg | 90 mg | 1.2 orau | 0.4 orau | 8182 g |
| Huaora D, calciferol | 0.2 µg | 10 µg | 2% | 0.7 orau | 5000 g |
| Huaora D3, cholecalciferol | 0.2 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 3.17 mg | 15 mg | 21.1 orau | 7.8 orau | 473 g |
| tocopherol beta | 0.13 mg | ~ | |||
| Awhe Tocopherol | 5.61 mg | ~ | |||
| tocopherol | 0.51 mg | ~ | |||
| Huaora K, phylloquinone | 8 µg | 120 µg | 6.7 orau | 2.5 orau | 1500 g |
| Huaora PP, KORE | 8.217 mg | 20 mg | 41.1 orau | 15.2 orau | 243 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 373 mg | 2500 mg | 14.9 orau | 5.5 orau | 670 g |
| Konupūmā, Ca | 17 mg | 1000 mg | 1.7 orau | 0.6 orau | 5882 g |
| Konupora, Mg | 28 mg | 400 mg | 7% | 2.6 orau | 1429 g |
| Konutai, Na | 769 mg | 1300 mg | 59.2 orau | 21.8 orau | 169 g |
| Sulphur, S | 192.2 mg | 1000 mg | 19.2 orau | 7.1 orau | 520 g |
| Paihere, P | 282 mg | 800 mg | 35.3 orau | 13 orau | 284 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.73 mg | 18 mg | 4.1 orau | 1.5 orau | 2466 g |
| Manganese, Mn | 0.228 mg | 2 mg | 11.4 orau | 4.2 orau | 877 g |
| Parahi, Cu | 69 µg | 1000 µg | 6.9 orau | 2.5 orau | 1449 g |
| Selenium, Mena | 17.5 µg | 55 µg | 31.8 orau | 11.7 orau | 314 g |
| Zinc, Zn | 0.71 mg | 12 mg | 5.9 orau | 2.2 orau | 1690 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 17.03 g | ~ | |||
| Mono- me nga waatea (huka) | 0.4 g | max 100 g | |||
| Tuhinga o mua | 0.4 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.215 g | ~ | |||
| valine | 0.908 g | ~ | |||
| Histidine * | 0.655 g | ~ | |||
| Isoleucine | 0.845 g | ~ | |||
| leucine | 1.553 g | ~ | |||
| lysine | 1.616 g | ~ | |||
| methionine | 0.518 g | ~ | |||
| threonine | 0.803 g | ~ | |||
| tryptophan | 0.222 g | ~ | |||
| phenylalanine | 1.437 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.014 g | ~ | |||
| Ko te waikawa Aspartic | 1.616 g | ~ | |||
| Hydroxyproline | 0.04 g | ~ | |||
| glycine | 0.845 g | ~ | |||
| waikawa glutamic | 3.19 g | ~ | |||
| Proline | 1.595 g | ~ | |||
| serine | 0.792 g | ~ | |||
| tyrosine | 0.539 g | ~ | |||
| cysteine | 0.285 g | ~ | |||
| Taimana | |||||
| cholesterol | 48 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.052 g | max 1.9 g | |||
| momona momona monounsaturated | 0.015 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.493 g | max 18.7 g | |||
| 8: 0 Parani | 0.004 g | ~ | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.026 g | ~ | |||
| 15: 0 Pentadecanoic | 0.003 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.771 g | ~ | |||
| 17-0 margarine | 0.011 g | ~ | |||
| 18: 0 Stearin | 0.414 g | ~ | |||
| 20: 0 Taketake | 0.076 g | ~ | |||
| 22: 0 | 0.115 g | ~ | |||
| 24: 0 Hinengaro | 0.072 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 4.83 g | min 16.8 g | 28.8 orau | 10.6 orau | |
| 14: 1 Myristoleic | 0.001 g | ~ | |||
| 16: 1 Palmitoleic | 0.049 g | ~ | |||
| 16: 1 ki | 0.049 g | ~ | |||
| 17: 1 Heptadecene | 0.006 g | ~ | |||
| 18:1 Olein (omega-9) | 4.656 g | ~ | |||
| 18: 1 ki | 4.641 g | ~ | |||
| 18: 1 whakawhiti | 0.015 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.106 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.009 g | ~ | |||
| 22: 1 ki | 0.009 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.003 g | ~ | |||
| Nga waikawa hinu momona | 5.783 g | i 11.2 ki 20.6 | 51.6 orau | 19 orau | |
| 18: 2 Linoleic | 5.485 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.037 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 5.439 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.009 g | ~ | |||
| 18: 3 Linolenika | 0.226 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.211 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.015 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.007 g | ~ | |||
| 20: 3 Eicosatriene | 0.008 g | ~ | |||
| 20: 3 Omeka-6 | 0.008 g | ~ | |||
| 20: 4 Arachidonic | 0.04 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.216 g | i 0.9 ki 3.7 | 24 orau | 8.9 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.011 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.003 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.002 g | ~ | |||
| Nga waikawa momi Omega-6 | 5.52 g | i 4.7 ki 16.8 | 100 orau | 36.9 orau |
Ko te uara o te kaha ko 271 kcal.
- 5 nga waahanga = 77 g (208.7 kCal)
- 6 nga waahanga = 92 g (249.3 kCal)
- 4 nga waahanga = 62 g (168 kCal)
- 8 nga waahanga = 123 g (333.3 kCal)
Kai nohopuku, whakakii heihei whai rawa i te huaora me nga kohuke penei: te huaora B5 - 24,9%, huaora B6 - 21,3%, huaora E - 21,1%, huaora PP - 41,1%, pāhare pāporo - 14,9%, ūkuikui - 35,3 %, manganese - 11,4%, waatea - 31,8%
- 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.
- huaora E kei i a ia nga momo antioxidant, he mea tika mo te mahi o nga gonad, ko te uaua o te ngakau, he kaiwhakapai i te kiri o te kiri i te kiri. I te ngoikore o te huaora E, ka kitea te hemolysis o te erythrocytes me nga mate neurological.
- 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 271 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te painga o te kai nohopuku, whakakii heihei, nga kaata, nga matūkai, nga taonga whaihua o te kai nohopuku, whakakii heihei