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 | 305 kCal | 1684 kCal | 18.1 orau | 5.9 orau | 552 g |
| Pūmua | 11.53 g | 76 g | 15.2 orau | 5% | 659 g |
| Fats | 27.64 g | 56 g | 49.4 orau | 16.2 orau | 203 g |
| warowaihā | 1.72 g | 219 g | 0.8 orau | 0.3 orau | 12733 g |
| Water | 55.96 g | 2273 g | 2.5 orau | 0.8 orau | 4062 g |
| Ash | 3.15 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 18 µg | 900 µg | 2% | 0.7 orau | 5000 g |
| Retinol | 0.018 mg | ~ | |||
| Huaora B1, thiamine | 0.199 mg | 1.5 mg | 13.3 orau | 4.4 orau | 754 g |
| Huaora B2, riboflavin | 0.12 mg | 1.8 mg | 6.7 orau | 2.2 orau | 1500 g |
| Huaora B4, kowhiri | 43.2 mg | 500 mg | 8.6 orau | 2.8 orau | 1157 g |
| Huaora B5, pantothenic | 0.35 mg | 5 mg | 7% | 2.3 orau | 1429 g |
| Huaora B6, pyridoxine | 0.13 mg | 2 mg | 6.5 orau | 2.1 orau | 1538 g |
| Huaora B9, folate | 4 µg | 400 µg | 1% | 0.3 orau | 10000 g |
| Huaora B12, cobalamin | 1.3 µg | 3 µg | 43.3 orau | 14.2 orau | 231 g |
| Huaora D, calciferol | 0.9 µg | 10 µg | 9% | 3% | 1111 g |
| Huaora E, alpha tocopherol, TE | 0.25 mg | 15 mg | 1.7 orau | 0.6 orau | 6000 g |
| Huaora K, phylloquinone | 1.8 µg | 120 µg | 1.5 orau | 0.5 orau | 6667 g |
| Huaora PP, KORE | 2.634 mg | 20 mg | 13.2 orau | 4.3 orau | 759 g |
| Betaine | 4.7 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 167 mg | 2500 mg | 6.7 orau | 2.2 orau | 1497 g |
| Konupūmā, Ca | 11 mg | 1000 mg | 1.1 orau | 0.4 orau | 9091 g |
| Konupora, Mg | 10 mg | 400 mg | 2.5 orau | 0.8 orau | 4000 g |
| Konutai, Na | 819 mg | 1300 mg | 63 orau | 20.7 orau | 159 g |
| Paihere, P | 86 mg | 800 mg | 10.8 orau | 3.5 orau | 930 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.15 mg | 18 mg | 6.4 orau | 2.1 orau | 1565 g |
| Manganese, Mn | 0.032 mg | 2 mg | 1.6 orau | 0.5 orau | 6250 g |
| Parahi, Cu | 80 µg | 1000 µg | 8% | 2.6 orau | 1250 g |
| Selenium, Mena | 13.8 µg | 55 µg | 25.1 orau | 8.2 orau | 399 g |
| Zinc, Zn | 1.84 mg | 12 mg | 15.3 orau | 5% | 652 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.707 g | ~ | |||
| valine | 0.534 g | ~ | |||
| Histidine * | 0.363 g | ~ | |||
| Isoleucine | 0.473 g | ~ | |||
| leucine | 0.844 g | ~ | |||
| lysine | 0.908 g | ~ | |||
| methionine | 0.268 g | ~ | |||
| threonine | 0.465 g | ~ | |||
| tryptophan | 0.117 g | ~ | |||
| phenylalanine | 0.42 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.643 g | ~ | |||
| Ko te waikawa Aspartic | 0.983 g | ~ | |||
| glycine | 0.572 g | ~ | |||
| waikawa glutamic | 1.626 g | ~ | |||
| Proline | 0.465 g | ~ | |||
| serine | 0.42 g | ~ | |||
| tyrosine | 0.35 g | ~ | |||
| cysteine | 0.122 g | ~ | |||
| Taimana | |||||
| cholesterol | 50 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 10.77 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.08 g | ~ | |||
| 12: 0 Laurika | 0.06 g | ~ | |||
| 14: 0 Tuuturu | 0.53 g | ~ | |||
| 16:0 XNUMX Palmitic | 6.45 g | ~ | |||
| 18: 0 Stearin | 3.65 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 13.67 g | min 16.8 g | 81.4 orau | 26.7 orau | |
| 16: 1 Palmitoleic | 1.31 g | ~ | |||
| 18:1 Olein (omega-9) | 12.36 g | ~ | |||
| Nga waikawa hinu momona | 2.73 g | i 11.2 ki 20.6 | 24.4 orau | 8% | |
| 18: 2 Linoleic | 2.34 g | ~ | |||
| 18: 3 Linolenika | 0.39 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.39 g | i 0.9 ki 3.7 | 43.3 orau | 14.2 orau | |
| Nga waikawa momi Omega-6 | 2.34 g | i 4.7 ki 16.8 | 49.8 orau | 16.3 orau |
Ko te uara o te kaha ko 305 kcal.
- pararauhe = 45 g (137.3 kcal)
Hōtiti (hōtiti), mīti kau me te poaka taonga i te huaora me nga kohuke penei: te huaora B1 - 13,3%, te huaora B12 - 43,3%, te huaora PP - 13,2%, te waatea - 25,1%, konutea - 15,3%
- 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
- 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.
- 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.
- konutea he waahanga neke atu i te 300 nga whākōkī, ka whai wāhi ki ngā hātepe ki te whakakao me te whakakāhoretanga o te warowaihā, te pūmua, te ngako, te waikawa waikawa me te whakaritenga i te maha o ngā ira. Ko te koretake o te kohi ka arahi te mate toto, te mate tuarua o te mate, te ate ate, te koretake o te moepuku, me te koretake o te kopu. Ko nga rangahau o na tata tonu nei kua whakaatu i te kaha o te kaha o te konutea ki te aukati i te ngongo o te parahi, ana ka whanakehia te mate anemia.
Tags: ihirangi pūngoi 305 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua o te Ngana (hōtiti), te mīti me te poaka, te karamu, ngā matūkai, ngā hua whaihua o te Hōtiti (hōtiti), mīti me te poaka