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 | 114 kCal | 1684 kCal | 6.8 orau | 6% | 1477 g |
| Pūmua | 18.86 g | 76 g | 24.8 orau | 21.8 orau | 403 g |
| Fats | 3.69 g | 56 g | 6.6 orau | 5.8 orau | 1518 g |
| Water | 75.66 g | 2273 g | 3.3 orau | 2.9 orau | 3004 g |
| Ash | 1.52 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 30 µg | 900 µg | 3.3 orau | 2.9 orau | 3000 g |
| Retinol | 0.03 mg | ~ | |||
| Huaora B1, thiamine | 0.075 mg | 1.5 mg | 5% | 4.4 orau | 2000 g |
| Huaora B2, riboflavin | 0.074 mg | 1.8 mg | 4.1 orau | 3.6 orau | 2432 g |
| Huaora B5, pantothenic | 0.75 mg | 5 mg | 15 orau | 13.2 orau | 667 g |
| Huaora B6, pyridoxine | 0.12 mg | 2 mg | 6% | 5.3 orau | 1667 g |
| Huaora B9, folate | 15 µg | 400 µg | 3.8 orau | 3.3 orau | 2667 g |
| Huaora B12, cobalamin | 2 µg | 3 µg | 66.7 orau | 58.5 orau | 150 g |
| Huaora C, ascorbic | 2 mg | 90 mg | 2.2 orau | 1.9 orau | 4500 g |
| Huaora PP, KORE | 1.25 mg | 20 mg | 6.3 orau | 5.5 orau | 1600 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 356 mg | 2500 mg | 14.2 orau | 12.5 orau | 702 g |
| Konupūmā, Ca | 80 mg | 1000 mg | 8% | 7% | 1250 g |
| Konupora, Mg | 30 mg | 400 mg | 7.5 orau | 6.6 orau | 1333 g |
| Konutai, Na | 70 mg | 1300 mg | 5.4 orau | 4.7 orau | 1857 g |
| Sulphur, S | 188.6 mg | 1000 mg | 18.9 orau | 16.6 orau | 530 g |
| Paihere, P | 200 mg | 800 mg | 25 orau | 21.9 orau | 400 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.49 mg | 18 mg | 8.3 orau | 7.3 orau | 1208 g |
| Manganese, Mn | 0.889 mg | 2 mg | 44.5 orau | 39 orau | 225 g |
| Parahi, Cu | 93 µg | 1000 µg | 9.3 orau | 8.2 orau | 1075 g |
| Selenium, Mena | 12.6 µg | 55 µg | 22.9 orau | 20.1 orau | 437 g |
| Zinc, Zn | 0.65 mg | 12 mg | 5.4 orau | 4.7 orau | 1846 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.128 g | ~ | |||
| valine | 0.971 g | ~ | |||
| Histidine * | 0.555 g | ~ | |||
| Isoleucine | 0.869 g | ~ | |||
| leucine | 1.533 g | ~ | |||
| lysine | 1.732 g | ~ | |||
| methionine | 0.558 g | ~ | |||
| threonine | 0.827 g | ~ | |||
| tryptophan | 0.211 g | ~ | |||
| phenylalanine | 0.736 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.14 g | ~ | |||
| Ko te waikawa Aspartic | 1.931 g | ~ | |||
| glycine | 0.905 g | ~ | |||
| waikawa glutamic | 2.815 g | ~ | |||
| Proline | 0.667 g | ~ | |||
| serine | 0.769 g | ~ | |||
| tyrosine | 0.637 g | ~ | |||
| cysteine | 0.202 g | ~ | |||
| Taimana | |||||
| cholesterol | 68 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.78 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.087 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.593 g | ~ | |||
| 18: 0 Stearin | 0.1 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.431 g | min 16.8 g | 8.5 orau | 7.5 orau | |
| 16: 1 Palmitoleic | 0.382 g | ~ | |||
| 18:1 Olein (omega-9) | 0.991 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.057 g | ~ | |||
| Nga waikawa hinu momona | 1.062 g | i 11.2 ki 20.6 | 9.5 orau | 8.3 orau | |
| 18: 2 Linoleic | 0.087 g | ~ | |||
| 18: 3 Linolenika | 0.111 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.039 g | ~ | |||
| 20: 4 Arachidonic | 0.144 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.238 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.829 g | i 0.9 ki 3.7 | 92.1 orau | 80.8 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.084 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.357 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.231 g | i 4.7 ki 16.8 | 4.9 orau | 4.3 orau |
Ko te uara o te kaha ko 114 kcal.
- 3 Oz = 85 g (96.9 kCal)
- kapi = 79 g (90.1 kCal)
Te papanga wai maori, nga momo katoa, mata taonga i te huaora me nga kohuke penei: te huaora B5 - 15%, te huaora B12 - 66,7%, te pāhare pāporo - 14,2%, te ūkuikui - 25%, te manganese - 44,5%, te waatea - 22,9%
- 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.
- 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.
- 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 114 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua o te wai māori, ngā momo katoa, raw, Calories, ngā matūkai, ngā hua whaihua Te uku wai māori, ngā momo katoa, raw