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 | 45 kCal | 1684 kCal | 2.7 orau | 6% | 3742 g |
| Pūmua | 1 g | 76 g | 1.3 orau | 2.9 orau | 7600 g |
| Fats | 0.1 g | 56 g | 0.2 orau | 0.4 orau | 56000 g |
| warowaihā | 9.69 g | 219 g | 4.4 orau | 9.8 orau | 2260 g |
| Muka muka | 2 g | 20 g | 10 orau | 22.2 orau | 1000 g |
| Water | 86.41 g | 2273 g | 3.8 orau | 8.4 orau | 2630 g |
| Ash | 0.8 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 532 µg | 900 µg | 59.1 orau | 131.3 orau | 169 g |
| carotenes alpha | 834 µg | ~ | |||
| karotenana beta | 4.226 mg | 5 mg | 84.5 orau | 187.8 orau | 118 g |
| beta Cryptoxanthin | 3471 µg | ~ | |||
| Huaora B1, thiamine | 0.1 mg | 1.5 mg | 6.7 orau | 14.9 orau | 1500 g |
| Huaora B2, riboflavin | 0.02 mg | 1.8 mg | 1.1 orau | 2.4 orau | 9000 g |
| Huaora B5, pantothenic | 0.4 mg | 5 mg | 8% | 17.8 orau | 1250 g |
| Huaora B6, pyridoxine | 0.154 mg | 2 mg | 7.7 orau | 17.1 orau | 1299 g |
| Huaora B9, folate | 27 µg | 400 µg | 6.8 orau | 15.1 orau | 1481 g |
| Huaora C, ascorbic | 21 mg | 90 mg | 23.3 orau | 51.8 orau | 429 g |
| Huaora E, alpha tocopherol, TE | 1.44 mg | 15 mg | 9.6 orau | 21.3 orau | 1042 g |
| Huaora K, phylloquinone | 1.1 µg | 120 µg | 0.9 orau | 2% | 10909 g |
| Huaora PP, KORE | 1.2 mg | 20 mg | 6% | 13.3 orau | 1667 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 352 mg | 2500 mg | 14.1 orau | 31.3 orau | 710 g |
| Konupūmā, Ca | 48 mg | 1000 mg | 4.8 orau | 10.7 orau | 2083 g |
| Konupora, Mg | 34 mg | 400 mg | 8.5 orau | 18.9 orau | 1176 g |
| Konutai, Na | 4 mg | 1300 mg | 0.3 orau | 0.7 orau | 32500 g |
| Sulphur, S | 10 mg | 1000 mg | 1% | 2.2 orau | 10000 g |
| Paihere, P | 33 mg | 800 mg | 4.1 orau | 9.1 orau | 2424 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.7 mg | 18 mg | 3.9 orau | 8.7 orau | 2571 g |
| Manganese, Mn | 0.202 mg | 2 mg | 10.1 orau | 22.4 orau | 990 g |
| Parahi, Cu | 72 µg | 1000 µg | 7.2 orau | 16 orau | 1389 g |
| Selenium, Mena | 0.5 µg | 55 µg | 0.9 orau | 2% | 11000 g |
| Zinc, Zn | 0.15 mg | 12 mg | 1.3 orau | 2.9 orau | 8000 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 2.2 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.99 g | ~ | |||
| Tuhinga o mua | 0.22 g | ~ | |||
| huawhenua | 0.99 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.056 g | ~ | |||
| valine | 0.043 g | ~ | |||
| Histidine * | 0.019 g | ~ | |||
| Isoleucine | 0.039 g | ~ | |||
| leucine | 0.057 g | ~ | |||
| lysine | 0.037 g | ~ | |||
| methionine | 0.012 g | ~ | |||
| threonine | 0.03 g | ~ | |||
| tryptophan | 0.014 g | ~ | |||
| phenylalanine | 0.039 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.042 g | ~ | |||
| Ko te waikawa Aspartic | 0.107 g | ~ | |||
| glycine | 0.037 g | ~ | |||
| waikawa glutamic | 0.175 g | ~ | |||
| Proline | 0.036 g | ~ | |||
| serine | 0.039 g | ~ | |||
| tyrosine | 0.034 g | ~ | |||
| cysteine | 0.009 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.021 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.018 g | ~ | |||
| 18: 0 Stearin | 0.002 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.007 g | min 16.8 g | |||
| 18:1 Olein (omega-9) | 0.007 g | ~ | |||
| Nga waikawa hinu momona | 0.042 g | i 11.2 ki 20.6 | 0.4 orau | 0.9 orau | |
| 18: 2 Linoleic | 0.016 g | ~ | |||
| 18: 3 Linolenika | 0.026 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.026 g | i 0.9 ki 3.7 | 2.9 orau | 6.4 orau | |
| Nga waikawa momi Omega-6 | 0.016 g | i 4.7 ki 16.8 | 0.3 orau | 0.7 orau |
Ko te uara o te kaha ko 45 kcal.
- kapu, poraka = 140 g (63 kCal)
Paukena nutmeg (peera-ahua) taonga i roto i te huaora me nga kohuke penei: te huaora A - 59,1%, beta-carotene - 84,5%, huaora C - 23,3%, pāhare pāporo - 14,1%
- huaora He kei a ia te kawenga mo te whanaketanga noa, te whakaputa uri, te hauora o te kiri me te karu, me te mau tonu ki te aukati.
- B-karotene Ko te provitamin A me nga taonga antioxidant. Ko te 6 mcg beta-carotene he rite ki te 1 mcg o te huaora A.
- 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.
- 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.
Tags: ihirangi pūngoi 45 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea pai mo te paukena Nutmeg (peera-ahua), nga kaata, nga matūkai, nga taonga whaihua Paukena nutmeg (peera-ahua)