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 | 213 kCal | 1684 kCal | 12.6 orau | 5.9 orau | 791 g |
| Pūmua | 10.52 g | 76 g | 13.8 orau | 6.5 orau | 722 g |
| Fats | 10.04 g | 56 g | 17.9 orau | 8.4 orau | 558 g |
| warowaihā | 19.23 g | 219 g | 8.8 orau | 4.1 orau | 1139 g |
| Muka muka | 1.2 g | 20 g | 6% | 2.8 orau | 1667 g |
| Water | 56.51 g | 2273 g | 2.5 orau | 1.2 orau | 4022 g |
| Ash | 2.5 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 22 µg | 900 µg | 2.4 orau | 1.1 orau | 4091 g |
| Retinol | 0.016 mg | ~ | |||
| carotenes alpha | 2 µg | ~ | |||
| karotenana beta | 0.061 mg | 5 mg | 1.2 orau | 0.6 orau | 8197 g |
| beta Cryptoxanthin | 18 µg | ~ | |||
| Lycopene | 275 µg | ~ | |||
| Lutein + Zeaxanthin | 115 µg | ~ | |||
| Huaora B1, thiamine | 0.343 mg | 1.5 mg | 22.9 orau | 10.8 orau | 437 g |
| Huaora B2, riboflavin | 0.267 mg | 1.8 mg | 14.8 orau | 6.9 orau | 674 g |
| Huaora B4, kowhiri | 29.1 mg | 500 mg | 5.8 orau | 2.7 orau | 1718 g |
| Huaora B5, pantothenic | 0.555 mg | 5 mg | 11.1 orau | 5.2 orau | 901 g |
| Huaora B6, pyridoxine | 0.203 mg | 2 mg | 10.2 orau | 4.8 orau | 985 g |
| Huaora B9, folate | 106 µg | 400 µg | 26.5 orau | 12.4 orau | 377 g |
| Huaora B12, cobalamin | 0.22 µg | 3 µg | 7.3 orau | 3.4 orau | 1364 g |
| Huaora C, ascorbic | 7.5 mg | 90 mg | 8.3 orau | 3.9 orau | 1200 g |
| Huaora D, calciferol | 0.2 µg | 10 µg | 2% | 0.9 orau | 5000 g |
| Huaora E, alpha tocopherol, TE | 0.41 mg | 15 mg | 2.7 orau | 1.3 orau | 3659 g |
| tocopherol beta | 0.06 mg | ~ | |||
| Awhe Tocopherol | 0.37 mg | ~ | |||
| tocopherol | 0.1 mg | ~ | |||
| Huaora K, phylloquinone | 4.5 µg | 120 µg | 3.8 orau | 1.8 orau | 2667 g |
| Huaora PP, KORE | 4.323 mg | 20 mg | 21.6 orau | 10.1 orau | 463 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 282 mg | 2500 mg | 11.3 orau | 5.3 orau | 887 g |
| Konupūmā, Ca | 171 mg | 1000 mg | 17.1 orau | 8% | 585 g |
| Konupora, Mg | 20 mg | 400 mg | 5% | 2.3 orau | 2000 g |
| Konutai, Na | 575 mg | 1300 mg | 44.2 orau | 20.8 orau | 226 g |
| Sulphur, S | 105.2 mg | 1000 mg | 10.5 orau | 4.9 orau | 951 g |
| Paihere, P | 112 mg | 800 mg | 14 orau | 6.6 orau | 714 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.81 mg | 18 mg | 10.1 orau | 4.7 orau | 994 g |
| Manganese, Mn | 0.354 mg | 2 mg | 17.7 orau | 8.3 orau | 565 g |
| Parahi, Cu | 84 µg | 1000 µg | 8.4 orau | 3.9 orau | 1190 g |
| Selenium, Mena | 19.9 µg | 55 µg | 36.2 orau | 17 orau | 276 g |
| Zinc, Zn | 1.05 mg | 12 mg | 8.8 orau | 4.1 orau | 1143 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 15.67 g | ~ | |||
| Mono- me nga waatea (huka) | 3.18 g | max 100 g | |||
| Te kūhuka (dextrose) | 1.23 g | ~ | |||
| lactose | 0.08 g | ~ | |||
| Tuhinga o mua | 0.47 g | ~ | |||
| huawhenua | 1.4 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.501 g | ~ | |||
| valine | 0.501 g | ~ | |||
| Histidine * | 0.301 g | ~ | |||
| Isoleucine | 0.431 g | ~ | |||
| leucine | 0.752 g | ~ | |||
| lysine | 0.491 g | ~ | |||
| methionine | 0.21 g | ~ | |||
| threonine | 0.331 g | ~ | |||
| tryptophan | 0.1 g | ~ | |||
| phenylalanine | 0.431 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.481 g | ~ | |||
| Ko te waikawa Aspartic | 0.741 g | ~ | |||
| Hydroxyproline | 0.07 g | ~ | |||
| glycine | 0.451 g | ~ | |||
| waikawa glutamic | 2.455 g | ~ | |||
| Proline | 1.022 g | ~ | |||
| serine | 0.411 g | ~ | |||
| tyrosine | 0.26 g | ~ | |||
| Taimana | |||||
| cholesterol | 27 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.119 g | max 1.9 g | |||
| momona momona monounsaturated | 0.101 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.554 g | max 18.7 g | |||
| 4: 0 Hinu | 0.013 g | ~ | |||
| 6-0 nairona | 0.009 g | ~ | |||
| 8: 0 Parani | 0.006 g | ~ | |||
| 10: 0 Mahinga | 0.024 g | ~ | |||
| 12: 0 Laurika | 0.023 g | ~ | |||
| 14: 0 Tuuturu | 0.178 g | ~ | |||
| 15: 0 Pentadecanoic | 0.016 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.077 g | ~ | |||
| 17-0 margarine | 0.041 g | ~ | |||
| 18: 0 Stearin | 1.138 g | ~ | |||
| 20: 0 Taketake | 0.017 g | ~ | |||
| 22: 0 | 0.008 g | ~ | |||
| 24: 0 Hinengaro | 0.004 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.716 g | min 16.8 g | 22.1 orau | 10.4 orau | |
| 14: 1 Myristoleic | 0.017 g | ~ | |||
| 16: 1 Palmitoleic | 0.191 g | ~ | |||
| 16: 1 ki | 0.183 g | ~ | |||
| 16: 1 whakawhiti | 0.008 g | ~ | |||
| 17: 1 Heptadecene | 0.026 g | ~ | |||
| 18:1 Olein (omega-9) | 3.408 g | ~ | |||
| 18: 1 ki | 3.316 g | ~ | |||
| 18: 1 whakawhiti | 0.093 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.066 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.008 g | ~ | |||
| 22: 1 ki | 0.008 g | ~ | |||
| Nga waikawa hinu momona | 1.927 g | i 11.2 ki 20.6 | 17.2 orau | 8.1 orau | |
| 18: 2 Linoleic | 1.698 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.018 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 1.665 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.014 g | ~ | |||
| 18: 3 Linolenika | 0.107 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.104 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.003 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.048 g | ~ | |||
| 20: 3 Eicosatriene | 0.017 g | ~ | |||
| 20: 3 Omeka-6 | 0.013 g | ~ | |||
| 20: 4 Arachidonic | 0.036 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.112 g | i 0.9 ki 3.7 | 12.4 orau | 5.8 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.013 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.002 g | ~ | |||
| Nga waikawa momi Omega-6 | 1.778 g | i 4.7 ki 16.8 | 37.8 orau | 17.7 orau |
Ko te uara o te kaha ko 213 kcal.
- totaroto = 228 g (485.6 kCal)
He kai nohopuku, he hanawiti Submarina he hautanga makariri taonga nui i te huaora me nga kohuke penei: te huaora B1 - 22,9%, huaora B2 - 14,8%, huaora B5 - 11,1%, huaora B9 - 26,5%, huaora PP - 21,6%, pāhare pāporo - 11,3%, te konupūmā - 17,1%, te ūkuikui - 14%, te manganese - 17,7%, te waatea - 36,2%
- 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.
- 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 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.
- 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.
- 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.
- 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 213 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te painga o te kai Tere, te hanawiti Submarina me te hautanga makariri, te karamu, nga matūkai, nga taonga whaihua Kai nohopuku, Hanewiti Submarina me nga hautanga makariri