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 | 228 kCal | 1684 kCal | 13.5 orau | 5.9 orau | 739 g |
| Pūmua | 11.6 g | 76 g | 15.3 orau | 6.7 orau | 655 g |
| Fats | 10.93 g | 56 g | 19.5 orau | 8.6 orau | 512 g |
| warowaihā | 21.63 g | 219 g | 9.9 orau | 4.3 orau | 1012 g |
| Water | 54.31 g | 2273 g | 2.4 orau | 1.1 orau | 4185 g |
| Ash | 1.53 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 18 µg | 900 µg | 2% | 0.9 orau | 5000 g |
| Retinol | 0.017 mg | ~ | |||
| Huaora B1, thiamine | 0.18 mg | 1.5 mg | 12 orau | 5.3 orau | 833 g |
| Huaora B2, riboflavin | 0.13 mg | 1.8 mg | 7.2 orau | 3.2 orau | 1385 g |
| Huaora B5, pantothenic | 0.73 mg | 5 mg | 14.6 orau | 6.4 orau | 685 g |
| Huaora B6, pyridoxine | 0.09 mg | 2 mg | 4.5 orau | 2% | 2222 g |
| Huaora B9, folate | 53 µg | 400 µg | 13.3 orau | 5.8 orau | 755 g |
| Huaora B12, cobalamin | 0.63 µg | 3 µg | 21 orau | 9.2 orau | 476 g |
| Huaora C, ascorbic | 1.4 mg | 90 mg | 1.6 orau | 0.7 orau | 6429 g |
| Huaora PP, KORE | 4.43 mg | 20 mg | 22.2 orau | 9.7 orau | 451 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 131 mg | 2500 mg | 5.2 orau | 2.3 orau | 1908 g |
| Konupūmā, Ca | 29 mg | 1000 mg | 2.9 orau | 1.3 orau | 3448 g |
| Konupora, Mg | 31 mg | 400 mg | 7.8 orau | 3.4 orau | 1290 g |
| Konutai, Na | 505 mg | 1300 mg | 38.8 orau | 17 orau | 257 g |
| Paihere, P | 86 mg | 800 mg | 10.8 orau | 4.7 orau | 930 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.03 mg | 18 mg | 5.7 orau | 2.5 orau | 1748 g |
| Manganese, Mn | 0.2 mg | 2 mg | 10 orau | 4.4 orau | 1000 g |
| Parahi, Cu | 167 µg | 1000 µg | 16.7 orau | 7.3 orau | 599 g |
| Selenium, Mena | 23.5 µg | 55 µg | 42.7 orau | 18.7 orau | 234 g |
| Zinc, Zn | 0.73 mg | 12 mg | 6.1 orau | 2.7 orau | 1644 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.633 g | ~ | |||
| valine | 0.596 g | ~ | |||
| Histidine * | 0.314 g | ~ | |||
| Isoleucine | 0.521 g | ~ | |||
| leucine | 0.907 g | ~ | |||
| lysine | 0.842 g | ~ | |||
| methionine | 0.295 g | ~ | |||
| threonine | 0.462 g | ~ | |||
| tryptophan | 0.134 g | ~ | |||
| phenylalanine | 0.495 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.619 g | ~ | |||
| Ko te waikawa Aspartic | 1.022 g | ~ | |||
| glycine | 0.531 g | ~ | |||
| waikawa glutamic | 2.324 g | ~ | |||
| Proline | 0.669 g | ~ | |||
| serine | 0.512 g | ~ | |||
| tyrosine | 0.359 g | ~ | |||
| cysteine | 0.15 g | ~ | |||
| Taimana | |||||
| cholesterol | 19 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.082 g | max 18.7 g | |||
| Ko te waikawa momona Monounsaturated | 5.235 g | min 16.8 g | 31.2 orau | 13.7 orau | |
| Nga waikawa hinu momona | 2.85 g | i 11.2 ki 20.6 | 25.4 orau | 11.1 orau |
Ko te uara o te kaha ko 228 kcal.
- totaroto = 256 g (583.7 kCal)
Kai nohopuku, Hanewiti Submarine me te huamata tuna taonga i te huaora me nga kohuke penei: te huaora B1 - 12%, huaora B5 - 14,6%, huaora B9 - 13,3%, huaora B12 - 21%, huaora PP - 22,2%, parahi - 16,7% , waatea - 42,7%
- 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 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.
- 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 228 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te kai nohopuku, Submarina hanawiti me te huamata tuna, nga kaata, nga matūkai, nga taonga whaihua Kai nohopuku, Sandwiti Submarina me te huamata tuna