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 | 43 kCal | 1684 kCal | 2.6 orau | 6% | 3916 g |
| Pūmua | 1.44 g | 76 g | 1.9 orau | 4.4 orau | 5278 g |
| Fats | 0.39 g | 56 g | 0.7 orau | 1.6 orau | 14359 g |
| warowaihā | 8.1 g | 219 g | 3.7 orau | 8.6 orau | 2704 g |
| Muka muka | 1.7 g | 20 g | 8.5 orau | 19.8 orau | 1176 g |
| Water | 87.68 g | 2273 g | 3.9 orau | 9.1 orau | 2592 g |
| Ash | 0.69 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 1 µg | 900 µg | 0.1 orau | 0.2 orau | 90000 g |
| carotenes alpha | 12 µg | ~ | |||
| karotenana beta | 0.009 mg | 5 mg | 0.2 orau | 0.5 orau | 55556 g |
| Lutein + Zeaxanthin | 136 µg | ~ | |||
| Huaora B1, thiamine | 0.029 mg | 1.5 mg | 1.9 orau | 4.4 orau | 5172 g |
| Huaora B2, riboflavin | 0.101 mg | 1.8 mg | 5.6 orau | 13 orau | 1782 g |
| Huaora B4, kowhiri | 12.3 mg | 500 mg | 2.5 orau | 5.8 orau | 4065 g |
| Huaora B6, pyridoxine | 0.05 mg | 2 mg | 2.5 orau | 5.8 orau | 4000 g |
| Huaora B9, folate | 6 µg | 400 µg | 1.5 orau | 3.5 orau | 6667 g |
| Huaora C, ascorbic | 36.4 mg | 90 mg | 40.4 orau | 94 orau | 247 g |
| Huaora E, alpha tocopherol, TE | 0.87 mg | 15 mg | 5.8 orau | 13.5 orau | 1724 g |
| Huaora K, phylloquinone | 7.8 µg | 120 µg | 6.5 orau | 15.1 orau | 1538 g |
| Huaora PP, KORE | 0.62 mg | 20 mg | 3.1 orau | 7.2 orau | 3226 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 194 mg | 2500 mg | 7.8 orau | 18.1 orau | 1289 g |
| Konupūmā, Ca | 39 mg | 1000 mg | 3.9 orau | 9.1 orau | 2564 g |
| Konupora, Mg | 18 mg | 400 mg | 4.5 orau | 10.5 orau | 2222 g |
| Konutai, Na | 10 mg | 1300 mg | 0.8 orau | 1.9 orau | 13000 g |
| Sulphur, S | 14.4 mg | 1000 mg | 1.4 orau | 3.3 orau | 6944 g |
| Paihere, P | 38 mg | 800 mg | 4.8 orau | 11.2 orau | 2105 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.85 mg | 18 mg | 10.3 orau | 24 orau | 973 g |
| Parahi, Cu | 60 µg | 1000 µg | 6% | 14 orau | 1667 g |
| Selenium, Mena | 0.6 µg | 55 µg | 1.1 orau | 2.6 orau | 9167 g |
| Zinc, Zn | 0.12 mg | 12 mg | 1% | 2.3 orau | 10000 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 8.1 g | max 100 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.027 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.006 g | ~ | |||
| 18: 0 Stearin | 0.02 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.041 g | min 16.8 g | 0.2 orau | 0.5 orau | |
| 18:1 Olein (omega-9) | 0.041 g | ~ | |||
| Nga waikawa hinu momona | 0.207 g | i 11.2 ki 20.6 | 1.8 orau | 4.2 orau | |
| 18: 2 Linoleic | 0.206 g | ~ | |||
| 18: 3 Linolenika | 0.001 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.001 g | i 0.9 ki 3.7 | 0.1 orau | 0.2 orau | |
| Nga waikawa momi Omega-6 | 0.206 g | i 4.7 ki 16.8 | 4.4 orau | 10.2 orau |
Ko te uara o te kaha ko 43 kcal.
- kapu = 140 g (60.2 kCal)
- 10 hua = 15 g (6.5 kCal)
maperi whai rawa i te huaora me te kohuke pēnei i: te huaora C - 40,4%
- huaora C ka uru ki nga tauhohenga redox, ko te mahinga o te punaha aarai mate, e whakatairanga ana i te ngongo o te rino. Ko te ngoikoretanga e arai ana i nga kiri totika me te heke o te toto, te pongaponga ihu na te nui o te uru me te ngoikore o nga punga toto.
Tags: ihirangi pūngoi 43 kcal, hanganga matū, uara kai, huaora, kohuke, he pēhea te whai hua o te maperi, Calories, Nutriki, Uonga whai hua o te maperi
დიეტაზე ვარ და 500 გრამი თუთარომ ვჭამო ვჭამვ?