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 | 257 kCal | 1684 kCal | 15.3 orau | 6% | 655 g |
| Pūmua | 15.38 g | 76 g | 20.2 orau | 7.9 orau | 494 g |
| Fats | 11.76 g | 56 g | 21 orau | 8.2 orau | 476 g |
| warowaihā | 21.41 g | 219 g | 9.8 orau | 3.8 orau | 1023 g |
| Muka muka | 1.2 g | 20 g | 6% | 2.3 orau | 1667 g |
| Water | 48.02 g | 2273 g | 2.1 orau | 0.8 orau | 4733 g |
| Ash | 2.23 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 32 µg | 900 µg | 3.6 orau | 1.4 orau | 2813 g |
| Retinol | 0.017 mg | ~ | |||
| carotenes alpha | 9 µg | ~ | |||
| karotenana beta | 0.166 mg | 5 mg | 3.3 orau | 1.3 orau | 3012 g |
| Lycopene | 237 µg | ~ | |||
| Lutein + Zeaxanthin | 72 µg | ~ | |||
| Huaora B1, thiamine | 0.176 mg | 1.5 mg | 11.7 orau | 4.6 orau | 852 g |
| Huaora B2, riboflavin | 0.169 mg | 1.8 mg | 9.4 orau | 3.7 orau | 1065 g |
| Huaora B4, kowhiri | 16.6 mg | 500 mg | 3.3 orau | 1.3 orau | 3012 g |
| Huaora B5, pantothenic | 0.911 mg | 5 mg | 18.2 orau | 7.1 orau | 549 g |
| Huaora B6, pyridoxine | 0.279 mg | 2 mg | 14 orau | 5.4 orau | 717 g |
| Huaora B9, folate | 34 µg | 400 µg | 8.5 orau | 3.3 orau | 1176 g |
| Huaora B12, cobalamin | 0.46 µg | 3 µg | 15.3 orau | 6% | 652 g |
| Huaora C, ascorbic | 3.8 mg | 90 mg | 4.2 orau | 1.6 orau | 2368 g |
| Huaora D, calciferol | 0.2 µg | 10 µg | 2% | 0.8 orau | 5000 g |
| Huaora E, alpha tocopherol, TE | 0.5 mg | 15 mg | 3.3 orau | 1.3 orau | 3000 g |
| Huaora K, phylloquinone | 8.4 µg | 120 µg | 7% | 2.7 orau | 1429 g |
| Huaora PP, KORE | 4.748 mg | 20 mg | 23.7 orau | 9.2 orau | 421 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 256 mg | 2500 mg | 10.2 orau | 4% | 977 g |
| Konupūmā, Ca | 92 mg | 1000 mg | 9.2 orau | 3.6 orau | 1087 g |
| Konupora, Mg | 31 mg | 400 mg | 7.8 orau | 3% | 1290 g |
| Konutai, Na | 605 mg | 1300 mg | 46.5 orau | 18.1 orau | 215 g |
| Sulphur, S | 153.8 mg | 1000 mg | 15.4 orau | 6% | 650 g |
| Paihere, P | 224 mg | 800 mg | 28 orau | 10.9 orau | 357 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.32 mg | 18 mg | 7.3 orau | 2.8 orau | 1364 g |
| Parahi, Cu | 97 µg | 1000 µg | 9.7 orau | 3.8 orau | 1031 g |
| Selenium, Mena | 14.6 µg | 55 µg | 26.5 orau | 10.3 orau | 377 g |
| Zinc, Zn | 1.17 mg | 12 mg | 9.8 orau | 3.8 orau | 1026 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 4.99 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 38 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.372 g | max 18.7 g | |||
| 4: 0 Hinu | 0.085 g | ~ | |||
| 6-0 nairona | 0.038 g | ~ | |||
| 8: 0 Parani | 0.022 g | ~ | |||
| 10: 0 Mahinga | 0.049 g | ~ | |||
| 12: 0 Laurika | 0.04 g | ~ | |||
| 14: 0 Tuuturu | 0.28 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.915 g | ~ | |||
| 18: 0 Stearin | 0.943 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 4.5 g | min 16.8 g | 26.8 orau | 10.4 orau | |
| 16: 1 Palmitoleic | 0.21 g | ~ | |||
| 18:1 Olein (omega-9) | 4.216 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.063 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.011 g | ~ | |||
| Nga waikawa hinu momona | 3.207 g | i 11.2 ki 20.6 | 28.6 orau | 11.1 orau | |
| 18: 2 Linoleic | 2.884 g | ~ | |||
| 18: 3 Linolenika | 0.287 g | ~ | |||
| 20: 4 Arachidonic | 0.036 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.287 g | i 0.9 ki 3.7 | 31.9 orau | 12.4 orau | |
| Nga waikawa momi Omega-6 | 2.92 g | i 4.7 ki 16.8 | 62.1 orau | 24.2 orau |
Ko te uara o te kaha ko 257 kcal.
He kai nohopuku, he hanawiti karapu (e toru-papa), me te heihei ngawari, he pēkana, he tōmato, tiihi, huamata me te mayonnaise whai rawa i te huaora me nga kohuke penei: te huaora B1 - 11,7%, huaora B5 - 18,2%, huaora B6 - 14%, huaora B12 - 15,3%, huaora PP - 23,7%, ūkuikui - 28% , waatea - 26,5%
- 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
- 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.
- 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.
- 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 257 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te kai nohopuku, he hanawiti karapu (e toru-paparanga), me te heihei ngawari, he pēkana, he tōmato, tiihi, huamata me te mayonnaise, nga kaata, nga matūkai, nga taonga whaihua Kai nohopuku, hanawiti karapu (e toru-paparanga), me te heihei ngawari, he pēkana, he tōmato, tiihi, huamata me te mayonnaise