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 | 56 kCal | 1684 kCal | 3.3 orau | 5.9 orau | 3007 g |
| Pūmua | 12.19 g | 76 g | 16 orau | 28.6 orau | 623 g |
| Fats | 0.41 g | 56 g | 0.7 orau | 1.3 orau | 13659 g |
| Water | 86.75 g | 2273 g | 3.8 orau | 6.8 orau | 2620 g |
| Ash | 1.36 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 3 µg | 900 µg | 0.3 orau | 0.5 orau | 30000 g |
| Retinol | 0.003 mg | ~ | |||
| Huaora B1, thiamine | 0.03 mg | 1.5 mg | 2% | 3.6 orau | 5000 g |
| Huaora B2, riboflavin | 0.08 mg | 1.8 mg | 4.4 orau | 7.9 orau | 2250 g |
| Huaora B4, kowhiri | 65 mg | 500 mg | 13 orau | 23.2 orau | 769 g |
| Huaora B5, pantothenic | 0.237 mg | 5 mg | 4.7 orau | 8.4 orau | 2110 g |
| Huaora B6, pyridoxine | 0.069 mg | 2 mg | 3.5 orau | 6.3 orau | 2899 g |
| Huaora B9, folate | 3 µg | 400 µg | 0.8 orau | 1.4 orau | 13333 g |
| Huaora B12, cobalamin | 1.63 µg | 3 µg | 54.3 orau | 97 orau | 184 g |
| Huaora D, calciferol | 0.2 µg | 10 µg | 2% | 3.6 orau | 5000 g |
| Huaora D3, cholecalciferol | 0.2 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.49 mg | 15 mg | 3.3 orau | 5.9 orau | 3061 g |
| Huaora PP, KORE | 0.653 mg | 20 mg | 3.3 orau | 5.9 orau | 3063 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 160 mg | 2500 mg | 6.4 orau | 11.4 orau | 1563 g |
| Konupūmā, Ca | 15 mg | 1000 mg | 1.5 orau | 2.7 orau | 6667 g |
| Konupora, Mg | 16 mg | 400 mg | 4% | 7.1 orau | 2500 g |
| Konutai, Na | 333 mg | 1300 mg | 25.6 orau | 45.7 orau | 390 g |
| Sulphur, S | 121.9 mg | 1000 mg | 12.2 orau | 21.8 orau | 820 g |
| Paihere, P | 284 mg | 800 mg | 35.5 orau | 63.4 orau | 282 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.22 mg | 18 mg | 1.2 orau | 2.1 orau | 8182 g |
| Manganese, Mn | 0.011 mg | 2 mg | 0.6 orau | 1.1 orau | 18182 g |
| Parahi, Cu | 31 µg | 1000 µg | 3.1 orau | 5.5 orau | 3226 g |
| Selenium, Mena | 15.9 µg | 55 µg | 28.9 orau | 51.6 orau | 346 g |
| Zinc, Zn | 0.31 mg | 12 mg | 2.6 orau | 4.6 orau | 3871 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.859 g | ~ | |||
| valine | 0.619 g | ~ | |||
| Histidine * | 0.259 g | ~ | |||
| Isoleucine | 0.573 g | ~ | |||
| leucine | 0.98 g | ~ | |||
| lysine | 1.118 g | ~ | |||
| methionine | 0.37 g | ~ | |||
| threonine | 0.536 g | ~ | |||
| tryptophan | 0.166 g | ~ | |||
| phenylalanine | 0.471 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.693 g | ~ | |||
| Ko te waikawa Aspartic | 1.211 g | ~ | |||
| glycine | 0.545 g | ~ | |||
| waikawa glutamic | 1.922 g | ~ | |||
| Proline | 0.462 g | ~ | |||
| serine | 0.499 g | ~ | |||
| tyrosine | 0.453 g | ~ | |||
| cysteine | 0.129 g | ~ | |||
| Taimana | |||||
| cholesterol | 46 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.016 g | max 1.9 g | |||
| momona momona monounsaturated | 0.004 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.124 g | max 18.7 g | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.004 g | ~ | |||
| 15: 0 Pentadecanoic | 0.001 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.087 g | ~ | |||
| 17-0 margarine | 0.001 g | ~ | |||
| 18: 0 Stearin | 0.029 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.079 g | min 16.8 g | 0.5 orau | 0.9 orau | |
| 14: 1 Myristoleic | 0.001 g | ~ | |||
| 15: 1 Petekoha | 0.001 g | ~ | |||
| 16: 1 Palmitoleic | 0.004 g | ~ | |||
| 16: 1 ki | 0.003 g | ~ | |||
| 16: 1 whakawhiti | 0.001 g | ~ | |||
| 17: 1 Heptadecene | 0.004 g | ~ | |||
| 18:1 Olein (omega-9) | 0.052 g | ~ | |||
| 18: 1 ki | 0.048 g | ~ | |||
| 18: 1 whakawhiti | 0.004 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.01 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.001 g | ~ | |||
| 22: 1 ki | 0.001 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.005 g | ~ | |||
| Nga waikawa hinu momona | 0.195 g | i 11.2 ki 20.6 | 1.7 orau | 3% | |
| 18: 2 Linoleic | 0.016 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.011 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 0.004 g | ~ | |||
| 18: 3 Linolenika | 0.001 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.001 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.001 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.001 g | ~ | |||
| 20: 3 Eicosatriene | 0.002 g | ~ | |||
| 20: 3 Omeka-6 | 0.002 g | ~ | |||
| 20: 4 Arachidonic | 0.005 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.049 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.171 g | i 0.9 ki 3.7 | 19 orau | 33.9 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.004 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.116 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.012 g | i 4.7 ki 16.8 | 0.3 orau | 0.5 orau |
Ko te uara o te kaha ko 56 kcal.
- 3 Oz = 85 g (47.6 kCal)
- kapi = 77 g (43.1 kCal)
Pollock, raw taonga i roto i te huaora me nga kohuke penei: kowhiti - 13%, huaora B12 - 54,3%, ūkuikui - 35,5%, wharewhare - 28,9%
- Mixed he waahanga no te lecithin, he mea nui ki te whakahiato me te pungao o te phospholipids i roto i te ate, he putake o nga roopu methyl koreutu, he mahi lipotropic.
- 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.
- 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 56 kcal, hanganga matū, uara kai, huaora, kohuke, pehea te whai hua o te pollock, raw, Calories, matūkai, taonga whai hua o te pollock, raw