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 | 264 kCal | 1684 kCal | 15.7 orau | 5.9 orau | 638 g |
| Pūmua | 2.4 g | 76 g | 3.2 orau | 1.2 orau | 3167 g |
| Fats | 12.5 g | 56 g | 22.3 orau | 8.4 orau | 448 g |
| warowaihā | 37.5 g | 219 g | 17.1 orau | 6.5 orau | 584 g |
| Muka muka | 0.5 g | 20 g | 2.5 orau | 0.9 orau | 4000 g |
| Water | 46.1 g | 2273 g | 2% | 0.8 orau | 4931 g |
| Ash | 1 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 80 µg | 900 µg | 8.9 orau | 3.4 orau | 1125 g |
| Retinol | 0.069 mg | ~ | |||
| karotenana beta | 0.131 mg | 5 mg | 2.6 orau | 1% | 3817 g |
| Lutein + Zeaxanthin | 42 µg | ~ | |||
| Huaora B1, thiamine | 0.03 mg | 1.5 mg | 2% | 0.8 orau | 5000 g |
| Huaora B2, riboflavin | 0.19 mg | 1.8 mg | 10.6 orau | 4% | 947 g |
| Huaora B4, kowhiri | 28.5 mg | 500 mg | 5.7 orau | 2.2 orau | 1754 g |
| Huaora B5, pantothenic | 0.463 mg | 5 mg | 9.3 orau | 3.5 orau | 1080 g |
| Huaora B6, pyridoxine | 0.06 mg | 2 mg | 3% | 1.1 orau | 3333 g |
| Huaora B9, folate | 11 µg | 400 µg | 2.8 orau | 1.1 orau | 3636 g |
| Huaora B12, cobalamin | 0.21 µg | 3 µg | 7% | 2.7 orau | 1429 g |
| Huaora C, ascorbic | 13.6 mg | 90 mg | 15.1 orau | 5.7 orau | 662 g |
| Huaora D, calciferol | 0.3 µg | 10 µg | 3% | 1.1 orau | 3333 g |
| Huaora E, alpha tocopherol, TE | 0.75 mg | 15 mg | 5% | 1.9 orau | 2000 g |
| Huaora K, phylloquinone | 2.4 µg | 120 µg | 2% | 0.8 orau | 5000 g |
| Huaora PP, KORE | 0.7 mg | 20 mg | 3.5 orau | 1.3 orau | 2857 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 166 mg | 2500 mg | 6.6 orau | 2.5 orau | 1506 g |
| Konupūmā, Ca | 48 mg | 1000 mg | 4.8 orau | 1.8 orau | 2083 g |
| Konupora, Mg | 19 mg | 400 mg | 4.8 orau | 1.8 orau | 2105 g |
| Konutai, Na | 164 mg | 1300 mg | 12.6 orau | 4.8 orau | 793 g |
| Sulphur, S | 24 mg | 1000 mg | 2.4 orau | 0.9 orau | 4167 g |
| Paihere, P | 105 mg | 800 mg | 13.1 orau | 5% | 762 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.1 mg | 18 mg | 6.1 orau | 2.3 orau | 1636 g |
| Manganese, Mn | 0.067 mg | 2 mg | 3.4 orau | 1.3 orau | 2985 g |
| Parahi, Cu | 57 µg | 1000 µg | 5.7 orau | 2.2 orau | 1754 g |
| Selenium, Mena | 3.4 µg | 55 µg | 6.2 orau | 2.3 orau | 1618 g |
| Zinc, Zn | 0.28 mg | 12 mg | 2.3 orau | 0.9 orau | 4286 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 32.94 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.111 g | ~ | |||
| valine | 0.124 g | ~ | |||
| Histidine * | 0.046 g | ~ | |||
| Isoleucine | 0.109 g | ~ | |||
| leucine | 0.18 g | ~ | |||
| lysine | 0.148 g | ~ | |||
| methionine | 0.047 g | ~ | |||
| threonine | 0.104 g | ~ | |||
| tryptophan | 0.03 g | ~ | |||
| phenylalanine | 0.098 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.118 g | ~ | |||
| Ko te waikawa Aspartic | 0.232 g | ~ | |||
| glycine | 0.116 g | ~ | |||
| waikawa glutamic | 0.42 g | ~ | |||
| Proline | 0.17 g | ~ | |||
| serine | 0.126 g | ~ | |||
| tyrosine | 0.074 g | ~ | |||
| cysteine | 0.04 g | ~ | |||
| Taimana | |||||
| cholesterol | 42 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 5.066 g | max 18.7 g | |||
| 4: 0 Hinu | 0.212 g | ~ | |||
| 6-0 nairona | 0.124 g | ~ | |||
| 8: 0 Parani | 0.073 g | ~ | |||
| 10: 0 Mahinga | 0.163 g | ~ | |||
| 12: 0 Laurika | 0.181 g | ~ | |||
| 14: 0 Tuuturu | 0.66 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.384 g | ~ | |||
| 18: 0 Stearin | 1.123 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 4.4 g | min 16.8 g | 26.2 orau | 9.9 orau | |
| 16: 1 Palmitoleic | 0.183 g | ~ | |||
| 18:1 Olein (omega-9) | 4.113 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.001 g | ~ | |||
| Nga waikawa hinu momona | 2.34 g | i 11.2 ki 20.6 | 20.9 orau | 7.9 orau | |
| 18: 2 Linoleic | 2.084 g | ~ | |||
| 18: 3 Linolenika | 0.24 g | ~ | |||
| 20: 4 Arachidonic | 0.008 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.242 g | i 0.9 ki 3.7 | 26.9 orau | 10.2 orau | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.002 g | ~ | |||
| Nga waikawa momi Omega-6 | 2.092 g | i 4.7 ki 16.8 | 44.5 orau | 16.9 orau | |
| Othertahi atu matū | |||||
| theobromine | 2 mg | ~ |
Ko te uara o te kaha ko 264 kcal.
- Oz = 28.35 g (74.8 kCal)
- wahi (1/8 keke) = 71 gr (187.4 kcal)
Te porohita, te kirikiri kirikiri me te tiakarete tiikiri taonga i te huaora me nga kohuke penei: te huaora C - 15,1%, te ūkuikui - 13,1%
- 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.
- 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.
Tags: ihirangi pūngoi 264 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te painga o te Pai, te here paraihe me te tiakarete tiikiri, nga kohinga, nga matūkai, nga taonga whaihua o te Porohita, te tipu here me te tiakarete tiakareti