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 | 121 kCal | 1684 kCal | 7.2 orau | 6% | 1392 g |
| Pūmua | 15.5 g | 76 g | 20.4 orau | 16.9 orau | 490 g |
| Fats | 2.8 g | 56 g | 5% | 4.1 orau | 2000 g |
| warowaihā | 8.3 g | 219 g | 3.8 orau | 3.1 orau | 2639 g |
| Muka muka | 0.1 g | 20 g | 0.5 orau | 0.4 orau | 20000 g |
| Water | 69.9 g | 2273 g | 3.1 orau | 2.6 orau | 3252 g |
| Ash | 3.4 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 1 µg | 900 µg | 0.1 orau | 0.1 orau | 90000 g |
| Retinol | 0.001 mg | ~ | |||
| Huaora B1, thiamine | 0.3 mg | 1.5 mg | 20 orau | 16.5 orau | 500 g |
| Huaora B2, riboflavin | 0.17 mg | 1.8 mg | 9.4 orau | 7.8 orau | 1059 g |
| Huaora B4, kowhiri | 76 mg | 500 mg | 15.2 orau | 12.6 orau | 658 g |
| Huaora B6, pyridoxine | 0.27 mg | 2 mg | 13.5 orau | 11.2 orau | 741 g |
| Huaora B9, folate | 3 µg | 400 µg | 0.8 orau | 0.7 orau | 13333 g |
| Huaora B12, cobalamin | 0.54 µg | 3 µg | 18 orau | 14.9 orau | 556 g |
| Huaora C, ascorbic | 0.4 mg | 90 mg | 0.4 orau | 0.3 orau | 22500 g |
| Huaora D, calciferol | 0.1 µg | 10 µg | 1% | 0.8 orau | 10000 g |
| Huaora E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3 orau | 1.1 orau | 7500 g |
| Huaora K, phylloquinone | 0.3 µg | 120 µg | 0.3 orau | 0.2 orau | 40000 g |
| Huaora PP, KORE | 3.16 mg | 20 mg | 15.8 orau | 13.1 orau | 633 g |
| Betaine | 6.7 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 261 mg | 2500 mg | 10.4 orau | 8.6 orau | 958 g |
| Konupūmā, Ca | 12 mg | 1000 mg | 1.2 orau | 1% | 8333 g |
| Konupora, Mg | 18 mg | 400 mg | 4.5 orau | 3.7 orau | 2222 g |
| Konutai, Na | 983 mg | 1300 mg | 75.6 orau | 62.5 orau | 132 g |
| Sulphur, S | 155 mg | 1000 mg | 15.5 orau | 12.8 orau | 645 g |
| Paihere, P | 155 mg | 800 mg | 19.4 orau | 16 orau | 516 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.91 mg | 18 mg | 5.1 orau | 4.2 orau | 1978 g |
| Parahi, Cu | 63 µg | 1000 µg | 6.3 orau | 5.2 orau | 1587 g |
| Selenium, Mena | 22.2 µg | 55 µg | 40.4 orau | 33.4 orau | 248 g |
| Zinc, Zn | 1.93 mg | 12 mg | 16.1 orau | 13.3 orau | 622 g |
| Taimana | |||||
| cholesterol | 44 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.97 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.002 g | ~ | |||
| 12: 0 Laurika | 0.006 g | ~ | |||
| 14: 0 Tuuturu | 0.039 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.587 g | ~ | |||
| 18: 0 Stearin | 0.319 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.19 g | min 16.8 g | 7.1 orau | 5.9 orau | |
| 16: 1 Palmitoleic | 0.09 g | ~ | |||
| 18:1 Olein (omega-9) | 0.994 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.001 g | ~ | |||
| Nga waikawa hinu momona | 0.36 g | i 11.2 ki 20.6 | 3.2 orau | 2.6 orau | |
| 18: 2 Linoleic | 0.305 g | ~ | |||
| 18: 3 Linolenika | 0.026 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.026 g | i 0.9 ki 3.7 | 2.9 orau | 2.4 orau | |
| Nga waikawa momi Omega-6 | 0.305 g | i 4.7 ki 16.8 | 6.5 orau | 5.4 orau |
Ko te uara o te kaha ko 121 kcal.
- kapu, tapatapahia = 143 g (173 kCal)
Hōtiti (hōtiti), kai me te heihei, iti te hinu, 2.8% te hinu whai rawa i roto i te huaora me nga kohuke penei i te: huaora B1 - 20%, choline - 15,2%, huaora B6 - 13,5%, huaora B12 - 18%, huaora PP - 15,8%, ūkuikui - 19,4 , 40,4%, waatea - 16,1%, konutea - XNUMX%
- 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
- 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.
- 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 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.
- 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.
- 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 121 kcal, hanganga matū, uara kai, vitamini, kohuke, he pēhea te whaihua o te Hōtiti (hōtiti), te kai me te heihei, te hinu-iti, te momona e 2.8%, nga kaata, nga matūkai, nga taonga whaihua Taaiti (hōtiti), te kai me te heihei, iti-momona, 2.8% momona