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 | 117 kCal | 1684 kCal | 6.9 orau | 5.9 orau | 1439 g |
| Pūmua | 19.35 g | 76 g | 25.5 orau | 21.8 orau | 393 g |
| Fats | 3.79 g | 56 g | 6.8 orau | 5.8 orau | 1478 g |
| Water | 77.01 g | 2273 g | 3.4 orau | 2.9 orau | 2952 g |
| Ash | 1.2 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 37 µg | 900 µg | 4.1 orau | 3.5 orau | 2432 g |
| Retinol | 0.037 mg | ~ | |||
| Huaora B1, thiamine | 0.09 mg | 1.5 mg | 6% | 5.1 orau | 1667 g |
| Huaora B2, riboflavin | 0.08 mg | 1.8 mg | 4.4 orau | 3.8 orau | 2250 g |
| Huaora B4, kowhiri | 70.2 mg | 500 mg | 14 orau | 12 orau | 712 g |
| Huaora B5, pantothenic | 0.76 mg | 5 mg | 15.2 orau | 13 orau | 658 g |
| Huaora B6, pyridoxine | 0.425 mg | 2 mg | 21.3 orau | 18.2 orau | 471 g |
| Huaora B9, folate | 9 µg | 400 µg | 2.3 orau | 2% | 4444 g |
| Huaora B12, cobalamin | 0.22 µg | 3 µg | 7.3 orau | 6.2 orau | 1364 g |
| Huaora C, ascorbic | 1.2 mg | 90 mg | 1.3 orau | 1.1 orau | 7500 g |
| Huaora D, calciferol | 1.5 µg | 10 µg | 15 orau | 12.8 orau | 667 g |
| Huaora D3, cholecalciferol | 1.5 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7 orau | 5.7 orau | 1500 g |
| Huaora K, phylloquinone | 0.1 µg | 120 µg | 0.1 orau | 0.1 orau | 120000 g |
| Huaora PP, KORE | 5.2 mg | 20 mg | 26 orau | 22.2 orau | 385 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 357 mg | 2500 mg | 14.3 orau | 12.2 orau | 700 g |
| Konupūmā, Ca | 41 mg | 1000 mg | 4.1 orau | 3.5 orau | 2439 g |
| Konupora, Mg | 29 mg | 400 mg | 7.3 orau | 6.2 orau | 1379 g |
| Konutai, Na | 65 mg | 1300 mg | 5% | 4.3 orau | 2000 g |
| Sulphur, S | 193.5 mg | 1000 mg | 19.4 orau | 16.6 orau | 517 g |
| Paihere, P | 221 mg | 800 mg | 27.6 orau | 23.6 orau | 362 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.02 mg | 18 mg | 5.7 orau | 4.9 orau | 1765 g |
| Manganese, Mn | 0.016 mg | 2 mg | 0.8 orau | 0.7 orau | 12500 g |
| Parahi, Cu | 51 µg | 1000 µg | 5.1 orau | 4.4 orau | 1961 g |
| Selenium, Mena | 36.5 µg | 55 µg | 66.4 orau | 56.8 orau | 151 g |
| Zinc, Zn | 0.52 mg | 12 mg | 4.3 orau | 3.7 orau | 2308 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.158 g | ~ | |||
| valine | 0.997 g | ~ | |||
| Histidine * | 0.57 g | ~ | |||
| Isoleucine | 0.892 g | ~ | |||
| leucine | 1.573 g | ~ | |||
| lysine | 1.777 g | ~ | |||
| methionine | 0.573 g | ~ | |||
| threonine | 0.848 g | ~ | |||
| tryptophan | 0.217 g | ~ | |||
| phenylalanine | 0.755 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.17 g | ~ | |||
| Ko te waikawa Aspartic | 1.981 g | ~ | |||
| glycine | 0.929 g | ~ | |||
| waikawa glutamic | 2.889 g | ~ | |||
| Proline | 0.684 g | ~ | |||
| serine | 0.789 g | ~ | |||
| tyrosine | 0.653 g | ~ | |||
| cysteine | 0.207 g | ~ | |||
| Taimana | |||||
| cholesterol | 49 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.116 g | max 18.7 g | |||
| 12: 0 Laurika | 0.003 g | ~ | |||
| 14: 0 Tuuturu | 0.245 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.747 g | ~ | |||
| 18: 0 Stearin | 0.1 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.078 g | min 16.8 g | 6.4 orau | 5.5 orau | |
| 16: 1 Palmitoleic | 0.564 g | ~ | |||
| 18:1 Olein (omega-9) | 0.293 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.023 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.031 g | ~ | |||
| Nga waikawa hinu momona | 0.715 g | i 11.2 ki 20.6 | 6.4 orau | 5.5 orau | |
| 18: 2 Linoleic | 0.088 g | ~ | |||
| 18: 3 Linolenika | 0.025 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.082 g | ~ | |||
| 20: 4 Arachidonic | 0.096 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.217 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.531 g | i 0.9 ki 3.7 | 59 orau | 50.4 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.099 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.108 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.184 g | i 4.7 ki 16.8 | 3.9 orau | 3.3 orau |
Ko te uara o te kaha ko 117 kcal.
- Oz = 28.35 g (33.2 kCal)
- 3 Oz = 85 g (99.5 kCal)
- kapi = 119 g (139.2 kCal)
Anae whero, mata whai rawa i roto i te huaora me nga kohuke penei: kowhiti - 14%, huaora B5 - 15,2%, huaora B6 - 21,3%, huaora D - 15%, huaora PP - 26%, pāhare pāporo - 14,3%, ūkuikui - 27,6%, waatea - 66,4%
- 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.
- 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 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 117 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua Whero mullet, raw, Calories, matūkai, taonga whaihua Whero mullet, raw