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 | 655 kCal | 1684 kCal | 38.9 orau | 5.9 orau | 257 g |
| Pūmua | 6.38 g | 76 g | 8.4 orau | 1.3 orau | 1191 g |
| Fats | 69.61 g | 56 g | 124.3 orau | 19 orau | 80 g |
| Water | 22.19 g | 2273 g | 1% | 0.2 orau | 10243 g |
| Ash | 0.32 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 3 µg | 900 µg | 0.3 orau | 30000 g | |
| Retinol | 0.003 mg | ~ | |||
| Huaora B1, thiamine | 0.386 mg | 1.5 mg | 25.7 orau | 3.9 orau | 389 g |
| Huaora B2, riboflavin | 0.236 mg | 1.8 mg | 13.1 orau | 2% | 763 g |
| Huaora B5, pantothenic | 0.25 mg | 5 mg | 5% | 0.8 orau | 2000 g |
| Huaora B6, pyridoxine | 0.09 mg | 2 mg | 4.5 orau | 0.7 orau | 2222 g |
| Huaora B9, folate | 1 µg | 400 µg | 0.3 orau | 40000 g | |
| Huaora B12, cobalamin | 0.82 µg | 3 µg | 27.3 orau | 4.2 orau | 366 g |
| Huaora E, alpha tocopherol, TE | 0.29 mg | 15 mg | 1.9 orau | 0.3 orau | 5172 g |
| Huaora PP, KORE | 4.535 mg | 20 mg | 22.7 orau | 3.5 orau | 441 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 148 mg | 2500 mg | 5.9 orau | 0.9 orau | 1689 g |
| Konupūmā, Ca | 4 mg | 1000 mg | 0.4 orau | 0.1 orau | 25000 g |
| Konupora, Mg | 3 mg | 400 mg | 0.8 orau | 0.1 orau | 13333 g |
| Konutai, Na | 25 mg | 1300 mg | 1.9 orau | 0.3 orau | 5200 g |
| Sulphur, S | 63.8 mg | 1000 mg | 6.4 orau | 1% | 1567 g |
| Paihere, P | 86 mg | 800 mg | 10.8 orau | 1.6 orau | 930 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.42 mg | 18 mg | 2.3 orau | 0.4 orau | 4286 g |
| Manganese, Mn | 0.005 mg | 2 mg | 0.3 orau | 40000 g | |
| Parahi, Cu | 40 µg | 1000 µg | 4% | 0.6 orau | 2500 g |
| Selenium, Mena | 1.5 µg | 55 µg | 2.7 orau | 0.4 orau | 3667 g |
| Zinc, Zn | 0.84 mg | 12 mg | 7% | 1.1 orau | 1429 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.659 g | ~ | |||
| valine | 0.305 g | ~ | |||
| Histidine * | 0.072 g | ~ | |||
| Isoleucine | 0.168 g | ~ | |||
| leucine | 0.446 g | ~ | |||
| lysine | 0.528 g | ~ | |||
| methionine | 0.095 g | ~ | |||
| threonine | 0.21 g | ~ | |||
| tryptophan | 0.021 g | ~ | |||
| phenylalanine | 0.239 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.378 g | ~ | |||
| Ko te waikawa Aspartic | 0.592 g | ~ | |||
| glycine | 0.291 g | ~ | |||
| waikawa glutamic | 0.991 g | ~ | |||
| Proline | 0.242 g | ~ | |||
| serine | 0.262 g | ~ | |||
| tyrosine | 0.104 g | ~ | |||
| cysteine | 0.056 g | ~ | |||
| Taimana | |||||
| cholesterol | 90 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 25.26 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.05 g | ~ | |||
| 12: 0 Laurika | 0.15 g | ~ | |||
| 14: 0 Tuuturu | 0.88 g | ~ | |||
| 16:0 XNUMX Palmitic | 15.24 g | ~ | |||
| 18: 0 Stearin | 8.94 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 32.89 g | min 16.8 g | 195.8 orau | 29.9 orau | |
| 16: 1 Palmitoleic | 2.16 g | ~ | |||
| 18:1 Olein (omega-9) | 30.17 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.56 g | ~ | |||
| Nga waikawa hinu momona | 8.11 g | i 11.2 ki 20.6 | 72.4 orau | 11.1 orau | |
| 18: 2 Linoleic | 7.45 g | ~ | |||
| 18: 3 Linolenika | 0.58 g | ~ | |||
| 20: 4 Arachidonic | 0.08 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.58 g | i 0.9 ki 3.7 | 64.4 orau | 9.8 orau | |
| Nga waikawa momi Omega-6 | 7.53 g | i 4.7 ki 16.8 | 100 orau | 15.3 orau |
Ko te uara o te kaha ko 655 kcal.
- Oz = 28.35 g (185.7 kCal)
- 4 Oz = 113 g (740.2 kCal)
Te paparinga poaka (paparinga, putea) taonga i roto i te huaora me nga kohuke penei: te huaora B1 - 25,7%, huaora B2 - 13,1%, huaora B12 - 27,3%, huaora PP - 22,7%
- B1 huaora he waahanga no nga whākōkī nui o te warowaihā me te pūngao pākaha, e whakarato ana i te tinana ki te pūngao me ngā matū kirihou, me te pākia o te waikawa amino peka-mekameka. Ko te kore o tenei huaora e arai ana i nga mate nui o te io, te ngaungai o te mate me te punaha mate pukupuku
- B2 huaora ka uru atu ki nga tauhohenga redox, ka whakarei ake i te tae o te kaitata tirohanga me te urutau pouri. Ko te iti o te kai o te huaora B2 e haere tahi ana me te takahi i te ahua o te kiri, i nga kiriuhi mucous, i te ngoikore o te marama me te tirohanga o te kakarauritanga.
- 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.
Tags: ihirangi pūngoi 655 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te whaihua Pipi (paparinga, peeke), Calories, matūkai, taonga whaihua Pipi Pika (paparinga, peeke)