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 | 169 kCal | 1684 kCal | 10 orau | 5.9 orau | 996 g |
| Pūmua | 1.07 g | 76 g | 1.4 orau | 0.8 orau | 7103 g |
| Fats | 1.47 g | 56 g | 2.6 orau | 1.5 orau | 3810 g |
| warowaihā | 37.23 g | 219 g | 17 orau | 10.1 orau | 588 g |
| Muka muka | 1.2 g | 20 g | 6% | 3.6 orau | 1667 g |
| Water | 56.17 g | 2273 g | 2.5 orau | 1.5 orau | 4047 g |
| Ash | 2.86 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 5 µg | 900 µg | 0.6 orau | 0.4 orau | 18000 g |
| Retinol | 0.004 mg | ~ | |||
| karotenana beta | 0.002 mg | 5 mg | 250000 g | ||
| Lutein + Zeaxanthin | 15 µg | ~ | |||
| Huaora B1, thiamine | 0.043 mg | 1.5 mg | 2.9 orau | 1.7 orau | 3488 g |
| Huaora B2, riboflavin | 0.021 mg | 1.8 mg | 1.2 orau | 0.7 orau | 8571 g |
| Huaora B4, kowhiri | 5.5 mg | 500 mg | 1.1 orau | 0.7 orau | 9091 g |
| Huaora B5, pantothenic | 0.074 mg | 5 mg | 1.5 orau | 0.9 orau | 6757 g |
| Huaora B6, pyridoxine | 0.053 mg | 2 mg | 2.7 orau | 1.6 orau | 3774 g |
| Huaora B9, folate | 9 µg | 400 µg | 2.3 orau | 1.4 orau | 4444 g |
| Huaora B12, cobalamin | 0.02 µg | 3 µg | 0.7 orau | 0.4 orau | 15000 g |
| Huaora C, ascorbic | 2.1 mg | 90 mg | 2.3 orau | 1.4 orau | 4286 g |
| Huaora E, alpha tocopherol, TE | 0.8 mg | 15 mg | 5.3 orau | 3.1 orau | 1875 g |
| Huaora E Tapiritia | 0.65 mg | ~ | |||
| Huaora K, phylloquinone | 0.3 µg | 120 µg | 0.3 orau | 0.2 orau | 40000 g |
| Huaora PP, KORE | 0.151 mg | 20 mg | 0.8 orau | 0.5 orau | 13245 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 69 mg | 2500 mg | 2.8 orau | 1.7 orau | 3623 g |
| Konupūmā, Ca | 24 mg | 1000 mg | 2.4 orau | 1.4 orau | 4167 g |
| Konupora, Mg | 13 mg | 400 mg | 3.3 orau | 2% | 3077 g |
| Konutai, Na | 1004 mg | 1300 mg | 77.2 orau | 45.7 orau | 129 g |
| Sulphur, S | 10.7 mg | 1000 mg | 1.1 orau | 0.7 orau | 9346 g |
| Paihere, P | 37 mg | 800 mg | 4.6 orau | 2.7 orau | 2162 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.36 mg | 18 mg | 2% | 1.2 orau | 5000 g |
| Manganese, Mn | 0.115 mg | 2 mg | 5.8 orau | 3.4 orau | 1739 g |
| Parahi, Cu | 40 µg | 1000 µg | 4% | 2.4 orau | 2500 g |
| Selenium, Mena | 6.2 µg | 55 µg | 11.3 orau | 6.7 orau | 887 g |
| Zinc, Zn | 0.29 mg | 12 mg | 2.4 orau | 1.4 orau | 4138 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 17.75 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 1 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.349 g | max 18.7 g | |||
| 4: 0 Hinu | 0.017 g | ~ | |||
| 6-0 nairona | 0.01 g | ~ | |||
| 8: 0 Parani | 0.005 g | ~ | |||
| 10: 0 Mahinga | 0.011 g | ~ | |||
| 12: 0 Laurika | 0.013 g | ~ | |||
| 14: 0 Tuuturu | 0.045 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.157 g | ~ | |||
| 18: 0 Stearin | 0.068 g | ~ | |||
| 20: 0 Taketake | 0.008 g | ~ | |||
| 22: 0 | 0.004 g | ~ | |||
| 24: 0 Hinengaro | 0.003 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.708 g | min 16.8 g | 4.2 orau | 2.5 orau | |
| 14: 1 Myristoleic | 0.004 g | ~ | |||
| 16: 1 Palmitoleic | 0.009 g | ~ | |||
| 18:1 Olein (omega-9) | 0.336 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.103 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.239 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.016 g | ~ | |||
| Nga waikawa hinu momona | 0.287 g | i 11.2 ki 20.6 | 2.6 orau | 1.5 orau | |
| 18: 2 Linoleic | 0.174 g | ~ | |||
| 18: 3 Linolenika | 0.1 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.006 g | ~ | |||
| 20: 4 Arachidonic | 0.001 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.1 g | i 0.9 ki 3.7 | 11.1 orau | 6.6 orau | |
| Nga waikawa momi Omega-6 | 0.181 g | i 4.7 ki 16.8 | 3.9 orau | 2.3 orau |
Ko te uara o te kaha ko 169 kcal.
Te ranu honi-pua nani-momona taonga i te huaora me nga kohuke penei i te: selenium - 11,3%
- 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 169 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te mea whai hua Te ranu pua nani-momona iti, te koata, nga matūkai, nga rawa whaihua ranu pua nani puaa momona.