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 | 196 kCal | 1684 kCal | 11.6 orau | 5.9 orau | 859 g |
| Pūmua | 4.71 g | 76 g | 6.2 orau | 3.2 orau | 1614 g |
| Fats | 5.98 g | 56 g | 10.7 orau | 5.5 orau | 936 g |
| warowaihā | 31.81 g | 219 g | 14.5 orau | 7.4 orau | 688 g |
| Water | 56.5 g | 2273 g | 2.5 orau | 1.3 orau | 4023 g |
| Ash | 1 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 45 µg | 900 µg | 5% | 2.6 orau | 2000 g |
| Retinol | 0.043 mg | ~ | |||
| Huaora B1, thiamine | 0.04 mg | 1.5 mg | 2.7 orau | 1.4 orau | 3750 g |
| Huaora B2, riboflavin | 0.19 mg | 1.8 mg | 10.6 orau | 5.4 orau | 947 g |
| Huaora B5, pantothenic | 0.24 mg | 5 mg | 4.8 orau | 2.4 orau | 2083 g |
| Huaora B6, pyridoxine | 0.03 mg | 2 mg | 1.5 orau | 0.8 orau | 6667 g |
| Huaora B9, folate | 8 µg | 400 µg | 2% | 1% | 5000 g |
| Huaora B12, cobalamin | 0.39 µg | 3 µg | 13 orau | 6.6 orau | 769 g |
| Huaora C, ascorbic | 2.2 mg | 90 mg | 2.4 orau | 1.2 orau | 4091 g |
| Huaora E, alpha tocopherol, TE | 0.58 mg | 15 mg | 3.9 orau | 2% | 2586 g |
| Huaora PP, KORE | 0.61 mg | 20 mg | 3.1 orau | 1.6 orau | 3279 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 205 mg | 2500 mg | 8.2 orau | 4.2 orau | 1220 g |
| Konupūmā, Ca | 122 mg | 1000 mg | 12.2 orau | 6.2 orau | 820 g |
| Konupora, Mg | 18 mg | 400 mg | 4.5 orau | 2.3 orau | 2222 g |
| Konutai, Na | 126 mg | 1300 mg | 9.7 orau | 4.9 orau | 1032 g |
| Sulphur, S | 47.1 mg | 1000 mg | 4.7 orau | 2.4 orau | 2123 g |
| Paihere, P | 140 mg | 800 mg | 17.5 orau | 8.9 orau | 571 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.14 mg | 18 mg | 0.8 orau | 0.4 orau | 12857 g |
| Manganese, Mn | 0.06 mg | 2 mg | 3% | 1.5 orau | 3333 g |
| Parahi, Cu | 53 µg | 1000 µg | 5.3 orau | 2.7 orau | 1887 g |
| Selenium, Mena | 3.2 µg | 55 µg | 5.8 orau | 3% | 1719 g |
| Zinc, Zn | 0.53 mg | 12 mg | 4.4 orau | 2.2 orau | 2264 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.162 g | ~ | |||
| valine | 0.301 g | ~ | |||
| Histidine * | 0.123 g | ~ | |||
| Isoleucine | 0.272 g | ~ | |||
| leucine | 0.439 g | ~ | |||
| lysine | 0.355 g | ~ | |||
| methionine | 0.112 g | ~ | |||
| threonine | 0.202 g | ~ | |||
| tryptophan | 0.063 g | ~ | |||
| phenylalanine | 0.217 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.154 g | ~ | |||
| Ko te waikawa Aspartic | 0.34 g | ~ | |||
| glycine | 0.095 g | ~ | |||
| waikawa glutamic | 0.939 g | ~ | |||
| Proline | 0.434 g | ~ | |||
| serine | 0.244 g | ~ | |||
| tyrosine | 0.217 g | ~ | |||
| cysteine | 0.041 g | ~ | |||
| Taimana | |||||
| cholesterol | 16 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.91 g | max 18.7 g | |||
| 6-0 nairona | 0.11 g | ~ | |||
| 8: 0 Parani | 0.037 g | ~ | |||
| 10: 0 Mahinga | 0.1 g | ~ | |||
| 12: 0 Laurika | 0.131 g | ~ | |||
| 14: 0 Tuuturu | 0.42 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.355 g | ~ | |||
| 18: 0 Stearin | 0.639 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.957 g | min 16.8 g | 11.6 orau | 5.9 orau | |
| 16: 1 Palmitoleic | 0.129 g | ~ | |||
| 18:1 Olein (omega-9) | 1.754 g | ~ | |||
| Nga waikawa hinu momona | 0.653 g | i 11.2 ki 20.6 | 5.8 orau | 3% | |
| 18: 2 Linoleic | 0.552 g | ~ | |||
| 18: 3 Linolenika | 0.074 g | ~ | |||
| 20: 4 Arachidonic | 0.028 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.074 g | i 0.9 ki 3.7 | 8.2 orau | 4.2 orau | |
| Nga waikawa momi Omega-6 | 0.58 g | i 4.7 ki 16.8 | 12.3 orau | 6.3 orau |
Ko te uara o te kaha ko 196 kcal.
- sundae = 155 g (303.8 kCal)
Kai nohopuku, aihikiriimi me te karamera whai rawa i te huaora me te kohuke pēnei i: te huaora B12 - 13%, te konupūmā - 12,2%, te ūkuikui - 17,5%
- 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.
- 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 196 kcal, hanganga matū, uara kai, huaora, ngāmara, pēhea te whai take o te kai nohopuku, aihikiriimi me te karamara, ngā pūngoi, ngā matūkai, ngā hua whaihua o te kai nohopuku, aihikiriimi me te karamere