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 | 105 kCal | 1684 kCal | 6.2 orau | 5.9 orau | 1604 g |
| Pūmua | 0.87 g | 76 g | 1.1 orau | 1% | 8736 g |
| Fats | 0.2 g | 56 g | 0.4 orau | 0.4 orau | 28000 g |
| warowaihā | 24 g | 219 g | 11 orau | 10.5 orau | 913 g |
| Muka muka | 3.8 g | 20 g | 19 orau | 18.1 orau | 526 g |
| Water | 70.67 g | 2273 g | 3.1 orau | 3% | 3216 g |
| Ash | 0.46 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 40 µg | 900 µg | 4.4 orau | 4.2 orau | 2250 g |
| Huaora B1, thiamine | 0.034 mg | 1.5 mg | 2.3 orau | 2.2 orau | 4412 g |
| Huaora B2, riboflavin | 0.122 mg | 1.8 mg | 6.8 orau | 6.5 orau | 1475 g |
| Huaora B5, pantothenic | 0.1 mg | 5 mg | 2% | 1.9 orau | 5000 g |
| Huaora B6, pyridoxine | 0.203 mg | 2 mg | 10.2 orau | 9.7 orau | 985 g |
| Huaora C, ascorbic | 2.8 mg | 90 mg | 3.1 orau | 3% | 3214 g |
| Huaora PP, KORE | 0.866 mg | 20 mg | 4.3 orau | 4.1 orau | 2309 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 226 mg | 2500 mg | 9% | 8.6 orau | 1106 g |
| Konupūmā, Ca | 17 mg | 1000 mg | 1.7 orau | 1.6 orau | 5882 g |
| Konupora, Mg | 15 mg | 400 mg | 3.8 orau | 3.6 orau | 2667 g |
| Konutai, Na | 3 mg | 1300 mg | 0.2 orau | 0.2 orau | 43333 g |
| Sulphur, S | 8.7 mg | 1000 mg | 0.9 orau | 0.9 orau | 11494 g |
| Paihere, P | 26 mg | 800 mg | 3.3 orau | 3.1 orau | 3077 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.41 mg | 18 mg | 2.3 orau | 2.2 orau | 4390 g |
| Manganese, Mn | 0.098 mg | 2 mg | 4.9 orau | 4.7 orau | 2041 g |
| Parahi, Cu | 118 µg | 1000 µg | 11.8 orau | 11.2 orau | 847 g |
| Zinc, Zn | 0.19 mg | 12 mg | 1.6 orau | 1.5 orau | 6316 g |
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.016 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.013 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.13 g | min 16.8 g | 0.8 orau | 0.8 orau | |
| 16: 1 Palmitoleic | 0.002 g | ~ | |||
| 18:1 Olein (omega-9) | 0.128 g | ~ | |||
| Nga waikawa hinu momona | 0.043 g | i 11.2 ki 20.6 | 0.4 orau | 0.4 orau | |
| 18: 2 Linoleic | 0.043 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.043 g | i 4.7 ki 16.8 | 0.9 orau | 0.9 orau |
Ko te uara o te kaha ko 105 kcal.
- kapu = 234 g (245.7 kCal)
- 5 me te wai = 86 g (90.3 kcal)
Ka tapahia e te kēne te tirikara huka kukū taonga i te huaora me nga kohuke penei: te parahi - 11,8%
- parahi he waahanga o te whākōkī ki te mahi redox me te whakauru ki te whakarewa rino, whakaongaonga i te mimiti o nga pūmua me te warowaihā. Ka uru ki nga whakaritenga o te tohatoha i nga kiko o te tinana o te tangata ki te hāora. Ko te ngoikoretanga e whakaatuhia ana e nga mate i te hanganga o te punaha Cardiovascular me te angaanga, te whanaketanga o te hononga honohono kiko.
Tags: ihirangi pūngoi 105 kcal, hanganga matū, uara kai totika, huaora, kohuke, he aha te mea whai kiko Ka taea te kohua i roto i te tirikara huka ngako, te kaata, nga matūkai, nga taonga whaihua