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 | 168 kCal | 1684 kCal | 10 orau | 6% | 1002 g |
| Pūmua | 23.8 g | 76 g | 31.3 orau | 18.6 orau | 319 g |
| Fats | 7.38 g | 56 g | 13.2 orau | 7.9 orau | 759 g |
| Water | 68.72 g | 2273 g | 3% | 1.8 orau | 3308 g |
| Ash | 1.44 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 100 µg | 900 µg | 11.1 orau | 6.6 orau | 900 g |
| Retinol | 0.1 mg | ~ | |||
| Huaora B1, thiamine | 0.143 mg | 1.5 mg | 9.5 orau | 5.7 orau | 1049 g |
| Huaora B2, riboflavin | 0.107 mg | 1.8 mg | 5.9 orau | 3.5 orau | 1682 g |
| Huaora B4, kowhiri | 77.6 mg | 500 mg | 15.5 orau | 9.2 orau | 644 g |
| Huaora B5, pantothenic | 1.99 mg | 5 mg | 39.8 orau | 23.7 orau | 251 g |
| Huaora B6, pyridoxine | 0.386 mg | 2 mg | 19.3 orau | 11.5 orau | 518 g |
| Huaora B9, folate | 12 µg | 400 µg | 3% | 1.8 orau | 3333 g |
| Huaora B12, cobalamin | 4.11 µg | 3 µg | 137 orau | 81.5 orau | 73 g |
| Huaora C, ascorbic | 2.9 mg | 90 mg | 3.2 orau | 1.9 orau | 3103 g |
| Huaora D, calciferol | 19 µg | 10 µg | 190 orau | 113.1 orau | 53 g |
| Huaora D3, cholecalciferol | 19 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 2.79 mg | 15 mg | 18.6 orau | 11.1 orau | 538 g |
| Awhe Tocopherol | 0.05 mg | ~ | |||
| Huaora K, phylloquinone | 0.1 µg | 120 µg | 0.1 orau | 0.1 orau | 120000 g |
| Huaora PP, KORE | 6.646 mg | 20 mg | 33.2 orau | 19.8 orau | 301 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 450 mg | 2500 mg | 18 orau | 10.7 orau | 556 g |
| Konupūmā, Ca | 30 mg | 1000 mg | 3% | 1.8 orau | 3333 g |
| Konupora, Mg | 30 mg | 400 mg | 7.5 orau | 4.5 orau | 1333 g |
| Konutai, Na | 61 mg | 1300 mg | 4.7 orau | 2.8 orau | 2131 g |
| Sulphur, S | 238 mg | 1000 mg | 23.8 orau | 14.2 orau | 420 g |
| Paihere, P | 270 mg | 800 mg | 33.8 orau | 20.1 orau | 296 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.36 mg | 18 mg | 2% | 1.2 orau | 5000 g |
| Manganese, Mn | 0.013 mg | 2 mg | 0.7 orau | 0.4 orau | 15385 g |
| Parahi, Cu | 55 µg | 1000 µg | 5.5 orau | 3.3 orau | 1818 g |
| Selenium, Mena | 28.1 µg | 55 µg | 51.1 orau | 30.4 orau | 196 g |
| Zinc, Zn | 0.54 mg | 12 mg | 4.5 orau | 2.7 orau | 2222 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.491 g | ~ | |||
| valine | 1.283 g | ~ | |||
| Histidine * | 0.733 g | ~ | |||
| Isoleucine | 1.148 g | ~ | |||
| leucine | 2.025 g | ~ | |||
| lysine | 2.287 g | ~ | |||
| methionine | 0.738 g | ~ | |||
| threonine | 1.092 g | ~ | |||
| tryptophan | 0.279 g | ~ | |||
| phenylalanine | 0.973 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.507 g | ~ | |||
| Ko te waikawa Aspartic | 2.551 g | ~ | |||
| glycine | 1.196 g | ~ | |||
| waikawa glutamic | 3.719 g | ~ | |||
| Proline | 0.881 g | ~ | |||
| serine | 1.016 g | ~ | |||
| tyrosine | 0.84 g | ~ | |||
| cysteine | 0.267 g | ~ | |||
| Taimana | |||||
| cholesterol | 70 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.056 g | max 1.9 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.651 g | max 18.7 g | |||
| 12: 0 Laurika | 0.005 g | ~ | |||
| 14: 0 Tuuturu | 0.217 g | ~ | |||
| 15: 0 Pentadecanoic | 0.017 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.108 g | ~ | |||
| 17-0 margarine | 0.015 g | ~ | |||
| 18: 0 Stearin | 0.274 g | ~ | |||
| 20: 0 Taketake | 0.009 g | ~ | |||
| 22: 0 | 0.004 g | ~ | |||
| 24: 0 Hinengaro | 0.002 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.363 g | min 16.8 g | 14.1 orau | 8.4 orau | |
| 14: 1 Myristoleic | 0.004 g | ~ | |||
| 15: 1 Petekoha | 0.006 g | ~ | |||
| 16: 1 Palmitoleic | 0.406 g | ~ | |||
| 18:1 Olein (omega-9) | 1.64 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.265 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.021 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.02 g | ~ | |||
| Nga waikawa hinu momona | 1.799 g | i 11.2 ki 20.6 | 16.1 orau | 9.6 orau | |
| 18: 2 Linoleic | 0.588 g | ~ | |||
| 18: 3 Linolenika | 0.08 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.001 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.047 g | ~ | |||
| 20: 3 Eicosatriene | 0.033 g | ~ | |||
| 20: 4 Arachidonic | 0.051 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.259 g | ~ | |||
| Nga waikawa momi Omega-3 | 1.065 g | i 0.9 ki 3.7 | 100 orau | 59.5 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.008 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.109 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.616 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.727 g | i 4.7 ki 16.8 | 15.5 orau | 9.2 orau |
Ko te uara o te kaha ko 168 kcal.
- 3 Oz = 85 g (142.8 kCal)
- kapi = 71 g (119.3 kCal)
Ko te taraute aniwaniwa, ka tunua ki te wera he nui nga huaora me nga kohuke penei: huaora A - 11,1%, choline - 15,5%, huaora B5 - 39,8%, huaora B6 - 19,3%, huaora B12 - 137%, huaora D - 190% , huaora E – 18,6%, huaora PP – 33,2%, pāhare pāporo – 18%, ūkuikui – 33,8%, selenium – 51,1%
- huaora He kei a ia te kawenga mo te whanaketanga noa, te whakaputa uri, te hauora o te kiri me te karu, me te mau tonu ki te aukati.
- 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.
- 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 D pupuri ana i te homeostasis o te konupūmā me te ūkuikui, e kawe ana i ngā mahinga o te kohuke wheua. Ko te kore o te huaora D ka ngoikore i te pungatara o te konupūmā me te ūkuikui i roto i nga wheua, ka nui ake te heke o te kiko o te koiwi, ka nui ake te raru o te osteoporosis.
- huaora E kei i a ia nga momo antioxidant, he mea tika mo te mahi o nga gonad, ko te uaua o te ngakau, he kaiwhakapai i te kiri o te kiri i te kiri. I te ngoikore o te huaora E, ka kitea te hemolysis o te erythrocytes me nga mate neurological.
- 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 168 kcal, te kohinga matū, te uara kai, te huaora, te kohuke, he aha te take i whai hua ai?