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 | 141 kCal | 1684 kCal | 8.4 orau | 6% | 1194 g |
| Pūmua | 19.94 g | 76 g | 26.2 orau | 18.6 orau | 381 g |
| Fats | 6.18 g | 56 g | 11 orau | 7.8 orau | 906 g |
| Water | 73.8 g | 2273 g | 3.2 orau | 2.3 orau | 3080 g |
| Ash | 1.21 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 84 µg | 900 µg | 9.3 orau | 6.6 orau | 1071 g |
| Retinol | 0.084 mg | ~ | |||
| Huaora B1, thiamine | 0.12 mg | 1.5 mg | 8% | 5.7 orau | 1250 g |
| Huaora B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 3.5 orau | 2000 g |
| Huaora B4, kowhiri | 65 mg | 500 mg | 13 orau | 9.2 orau | 769 g |
| Huaora B5, pantothenic | 1.667 mg | 5 mg | 33.3 orau | 23.6 orau | 300 g |
| Huaora B6, pyridoxine | 0.34 mg | 2 mg | 17 orau | 12.1 orau | 588 g |
| Huaora B9, folate | 11 µg | 400 µg | 2.8 orau | 2% | 3636 g |
| Huaora B12, cobalamin | 4.3 µg | 3 µg | 143.3 orau | 101.6 orau | 70 g |
| Huaora C, ascorbic | 2.9 mg | 90 mg | 3.2 orau | 2.3 orau | 3103 g |
| Huaora D, calciferol | 15.9 µg | 10 µg | 159 orau | 112.8 orau | 63 g |
| Huaora D3, cholecalciferol | 15.9 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 2.34 mg | 15 mg | 15.6 orau | 11.1 orau | 641 g |
| Awhe Tocopherol | 0.04 mg | ~ | |||
| Huaora K, phylloquinone | 0.1 µg | 120 µg | 0.1 orau | 0.1 orau | 120000 g |
| Huaora PP, KORE | 5.567 mg | 20 mg | 27.8 orau | 19.7 orau | 359 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 377 mg | 2500 mg | 15.1 orau | 10.7 orau | 663 g |
| Konupūmā, Ca | 25 mg | 1000 mg | 2.5 orau | 1.8 orau | 4000 g |
| Konupora, Mg | 25 mg | 400 mg | 6.3 orau | 4.5 orau | 1600 g |
| Konutai, Na | 51 mg | 1300 mg | 3.9 orau | 2.8 orau | 2549 g |
| Sulphur, S | 199.4 mg | 1000 mg | 19.9 orau | 14.1 orau | 502 g |
| Paihere, P | 226 mg | 800 mg | 28.3 orau | 20.1 orau | 354 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.31 mg | 18 mg | 1.7 orau | 1.2 orau | 5806 g |
| Manganese, Mn | 0.011 mg | 2 mg | 0.6 orau | 0.4 orau | 18182 g |
| Parahi, Cu | 46 µg | 1000 µg | 4.6 orau | 3.3 orau | 2174 g |
| Selenium, Mena | 23.6 µg | 55 µg | 42.9 orau | 30.4 orau | 233 g |
| Zinc, Zn | 0.45 mg | 12 mg | 3.8 orau | 2.7 orau | 2667 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.249 g | ~ | |||
| valine | 1.075 g | ~ | |||
| Histidine * | 0.614 g | ~ | |||
| Isoleucine | 0.962 g | ~ | |||
| leucine | 1.696 g | ~ | |||
| lysine | 1.916 g | ~ | |||
| methionine | 0.618 g | ~ | |||
| threonine | 0.915 g | ~ | |||
| tryptophan | 0.234 g | ~ | |||
| phenylalanine | 0.815 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.262 g | ~ | |||
| Ko te waikawa Aspartic | 2.137 g | ~ | |||
| glycine | 1.002 g | ~ | |||
| waikawa glutamic | 3.115 g | ~ | |||
| Proline | 0.738 g | ~ | |||
| serine | 0.851 g | ~ | |||
| tyrosine | 0.704 g | ~ | |||
| cysteine | 0.224 g | ~ | |||
| Taimana | |||||
| cholesterol | 59 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.047 g | max 1.9 g | |||
| momona momona monounsaturated | 0.028 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.383 g | max 18.7 g | |||
| 12: 0 Laurika | 0.004 g | ~ | |||
| 14: 0 Tuuturu | 0.182 g | ~ | |||
| 15: 0 Pentadecanoic | 0.014 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.928 g | ~ | |||
| 17-0 margarine | 0.013 g | ~ | |||
| 18: 0 Stearin | 0.229 g | ~ | |||
| 20: 0 Taketake | 0.008 g | ~ | |||
| 22: 0 | 0.003 g | ~ | |||
| 24: 0 Hinengaro | 0.002 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.979 g | min 16.8 g | 11.8 orau | 8.4 orau | |
| 14: 1 Myristoleic | 0.004 g | ~ | |||
| 15: 1 Petekoha | 0.005 g | ~ | |||
| 16: 1 Palmitoleic | 0.34 g | ~ | |||
| 16: 1 ki | 0.335 g | ~ | |||
| 16: 1 whakawhiti | 0.006 g | ~ | |||
| 18:1 Olein (omega-9) | 1.374 g | ~ | |||
| 18: 1 ki | 1.352 g | ~ | |||
| 18: 1 whakawhiti | 0.021 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.222 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.018 g | ~ | |||
| 22: 1 ki | 0.017 g | ~ | |||
| 22: 1 whakawhiti | 0.001 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.017 g | ~ | |||
| Nga waikawa hinu momona | 1.507 g | i 11.2 ki 20.6 | 13.5 orau | 9.6 orau | |
| 18: 2 Linoleic | 0.492 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.019 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 0.466 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.008 g | ~ | |||
| 18: 3 Linolenika | 0.067 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.059 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.008 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.001 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.04 g | ~ | |||
| 20: 3 Eicosatriene | 0.027 g | ~ | |||
| 20: 3 Omeka-6 | 0.02 g | ~ | |||
| 20: 4 Arachidonic | 0.043 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.217 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.884 g | i 0.9 ki 3.7 | 98.2 orau | 69.6 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.007 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.091 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.516 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.584 g | i 4.7 ki 16.8 | 12.4 orau | 8.8 orau |
Ko te uara o te kaha ko 141 kcal.
- 3 Oz = 85 g (119.9 kCal)
- kapi = 79 g (111.4 kCal)
Taraute aniwaniwa i whakatipuhia e te paamu he nui nga huaora me nga kohuke penei: choline - 13%, huaora B5 - 33,3%, huaora B6 - 17%, huaora B12 - 143,3%, huaora D - 159%, huaora E - 15,6%, huaora PP – 27,8%, pāhare pāporo – 15,1%, ūkuikui – 28,3%, selenium – 42,9%
- 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.
- 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 141 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea whai hua mo Rainbow taraute, diluted i runga i te pāmu, Calories, matūkai, āhuatanga whai hua Rainbow taraute, diluted i runga i te pāmu