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 | 85 kCal | 1684 kCal | 5% | 5.9 orau | 1981 g |
| Pūmua | 18.5 g | 76 g | 24.3 orau | 28.6 orau | 411 g |
| Fats | 0.7 g | 56 g | 1.3 orau | 1.5 orau | 8000 g |
| Water | 77.55 g | 2273 g | 3.4 orau | 4% | 2931 g |
| Ash | 2.1 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 54 µg | 900 µg | 6% | 7.1 orau | 1667 g |
| Retinol | 0.054 mg | ~ | |||
| Huaora B1, thiamine | 0.02 mg | 1.5 mg | 1.3 orau | 1.5 orau | 7500 g |
| Huaora B2, riboflavin | 0.07 mg | 1.8 mg | 3.9 orau | 4.6 orau | 2571 g |
| Huaora B5, pantothenic | 0.75 mg | 5 mg | 15 orau | 17.6 orau | 667 g |
| Huaora B6, pyridoxine | 0.4 mg | 2 mg | 20 orau | 23.5 orau | 500 g |
| Huaora B9, folate | 5 µg | 400 µg | 1.3 orau | 1.5 orau | 8000 g |
| Huaora B12, cobalamin | 0.6 µg | 3 µg | 20 orau | 23.5 orau | 500 g |
| Huaora PP, KORE | 6.1 mg | 20 mg | 30.5 orau | 35.9 orau | 328 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 416 mg | 2500 mg | 16.6 orau | 19.5 orau | 601 g |
| Konupūmā, Ca | 15 mg | 1000 mg | 1.5 orau | 1.8 orau | 6667 g |
| Konupora, Mg | 30 mg | 400 mg | 7.5 orau | 8.8 orau | 1333 g |
| Konutai, Na | 88 mg | 1300 mg | 6.8 orau | 8% | 1477 g |
| Sulphur, S | 185 mg | 1000 mg | 18.5 orau | 21.8 orau | 541 g |
| Paihere, P | 143 mg | 800 mg | 17.9 orau | 21.1 orau | 559 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.13 mg | 18 mg | 6.3 orau | 7.4 orau | 1593 g |
| Manganese, Mn | 0.015 mg | 2 mg | 0.8 orau | 0.9 orau | 13333 g |
| Parahi, Cu | 41 µg | 1000 µg | 4.1 orau | 4.8 orau | 2439 g |
| Selenium, Mena | 36.5 µg | 55 µg | 66.4 orau | 78.1 orau | 151 g |
| Zinc, Zn | 0.46 mg | 12 mg | 3.8 orau | 4.5 orau | 2609 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.107 g | ~ | |||
| valine | 0.953 g | ~ | |||
| Histidine * | 0.545 g | ~ | |||
| Isoleucine | 0.852 g | ~ | |||
| leucine | 1.504 g | ~ | |||
| lysine | 1.699 g | ~ | |||
| methionine | 0.548 g | ~ | |||
| threonine | 0.811 g | ~ | |||
| tryptophan | 0.207 g | ~ | |||
| phenylalanine | 0.722 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.119 g | ~ | |||
| Ko te waikawa Aspartic | 1.894 g | ~ | |||
| glycine | 0.888 g | ~ | |||
| waikawa glutamic | 2.762 g | ~ | |||
| Proline | 0.654 g | ~ | |||
| serine | 0.755 g | ~ | |||
| tyrosine | 0.625 g | ~ | |||
| cysteine | 0.198 g | ~ | |||
| Taimana | |||||
| cholesterol | 73 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.188 g | max 18.7 g | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.014 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.12 g | ~ | |||
| 18: 0 Stearin | 0.046 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.121 g | min 16.8 g | 0.7 orau | 0.8 orau | |
| 16: 1 Palmitoleic | 0.023 g | ~ | |||
| 18:1 Olein (omega-9) | 0.086 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.003 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.009 g | ~ | |||
| Nga waikawa hinu momona | 0.165 g | i 11.2 ki 20.6 | 1.5 orau | 1.8 orau | |
| 18: 2 Linoleic | 0.036 g | ~ | |||
| 18: 3 Linolenika | 0.005 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.005 g | ~ | |||
| 20: 4 Arachidonic | 0.002 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.02 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.127 g | i 0.9 ki 3.7 | 14.1 orau | 16.6 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.009 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.088 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.038 g | i 4.7 ki 16.8 | 0.8 orau | 0.9 orau |
Ko te uara o te kaha ko 85 kcal.
- 3 Oz = 85 g (72.3 kCal)
- kapi = 204 g (173.4 kCal)
Coryphane, raw taonga i te huaora me nga kohuke penei: te huaora B5 - 15%, te huaora B6 - 20%, te huaora B12 - 20%, te huaora PP - 30,5%, te pāhare pāporo - 16,6%, te ūkuikui - 17,9%%, te waatea - 66,4%
- 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 whai wāhi ki te tiaki i te urupare ārai, te aukati me te hātepe whakaohooho i roto i te punaha io, ki te huri o ngā waikawa amino, ki te pākia o te tryptophan, lipids me te waikawa ngako, ka whai wāhi ki te hanga noa i ngā erythrocytes, te pupuri i te taumata noa o te homocysteine i roto i te toto. Ko te iti o te kai o te huaora B6 me te heke iho o te hiahia, he takahi i te ahua o te kiri, te whanaketanga o te homocysteinemia, te anemia.
- 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.
- 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.
- 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 85 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua o te Corifene, raw, Calories, Nutritive, taonga whaihua o Corifene, raw