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 | 320 kCal | 1684 kCal | 19 orau | 5.9 orau | 526 g |
| Pūmua | 12 g | 76 g | 15.8 orau | 4.9 orau | 633 g |
| Fats | 28.73 g | 56 g | 51.3 orau | 16 orau | 195 g |
| warowaihā | 2.42 g | 219 g | 1.1 orau | 0.3 orau | 9050 g |
| Water | 53.97 g | 2273 g | 2.4 orau | 0.8 orau | 4212 g |
| Ash | 2.89 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 13 µg | 900 µg | 1.4 orau | 0.4 orau | 6923 g |
| Retinol | 0.011 mg | ~ | |||
| carotenes alpha | 11 µg | ~ | |||
| karotenana beta | 0.011 mg | 5 mg | 0.2 orau | 0.1 orau | 45455 g |
| beta Cryptoxanthin | 11 µg | ~ | |||
| Lycopene | 11 µg | ~ | |||
| Huaora B1, thiamine | 0.192 mg | 1.5 mg | 12.8 orau | 4% | 781 g |
| Huaora B2, riboflavin | 0.106 mg | 1.8 mg | 5.9 orau | 1.8 orau | 1698 g |
| Huaora B4, kowhiri | 50.7 mg | 500 mg | 10.1 orau | 3.2 orau | 986 g |
| Huaora B5, pantothenic | 0.525 mg | 5 mg | 10.5 orau | 3.3 orau | 952 g |
| Huaora B6, pyridoxine | 0.163 mg | 2 mg | 8.2 orau | 2.6 orau | 1227 g |
| Huaora B9, folate | 2 µg | 400 µg | 0.5 orau | 0.2 orau | 20000 g |
| Huaora B12, cobalamin | 0.58 µg | 3 µg | 19.3 orau | 6% | 517 g |
| Huaora D, calciferol | 1.1 µg | 10 µg | 11 orau | 3.4 orau | 909 g |
| Huaora E, alpha tocopherol, TE | 0.13 mg | 15 mg | 0.9 orau | 0.3 orau | 11538 g |
| Awhe Tocopherol | 0.08 mg | ~ | |||
| Huaora PP, KORE | 2.94 mg | 20 mg | 14.7 orau | 4.6 orau | 680 g |
| Betaine | 2.1 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 179 mg | 2500 mg | 7.2 orau | 2.3 orau | 1397 g |
| Konupūmā, Ca | 12 mg | 1000 mg | 1.2 orau | 0.4 orau | 8333 g |
| Konupora, Mg | 13 mg | 400 mg | 3.3 orau | 1% | 3077 g |
| Konutai, Na | 911 mg | 1300 mg | 70.1 orau | 21.9 orau | 143 g |
| Sulphur, S | 120 mg | 1000 mg | 12 orau | 3.8 orau | 833 g |
| Paihere, P | 121 mg | 800 mg | 15.1 orau | 4.7 orau | 661 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.75 mg | 18 mg | 4.2 orau | 1.3 orau | 2400 g |
| Manganese, Mn | 0.048 mg | 2 mg | 2.4 orau | 0.8 orau | 4167 g |
| Parahi, Cu | 77 µg | 1000 µg | 7.7 orau | 2.4 orau | 1299 g |
| Zinc, Zn | 1.26 mg | 12 mg | 10.5 orau | 3.3 orau | 952 g |
| Taimana | |||||
| cholesterol | 58 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 9.769 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.399 g | ~ | |||
| 16:0 XNUMX Palmitic | 6.119 g | ~ | |||
| 17-0 margarine | 0.117 g | ~ | |||
| 18: 0 Stearin | 3.088 g | ~ | |||
| 20: 0 Taketake | 0.046 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 12.238 g | min 16.8 g | 72.8 orau | 22.8 orau | |
| 16: 1 Palmitoleic | 0.744 g | ~ | |||
| 18:1 Olein (omega-9) | 11.262 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.232 g | ~ | |||
| Nga waikawa hinu momona | 3.927 g | i 11.2 ki 20.6 | 35.1 orau | 11 orau | |
| 18: 2 Linoleic | 3.481 g | ~ | |||
| 18: 3 Linolenika | 0.207 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.207 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.151 g | ~ | |||
| 20: 4 Arachidonic | 0.088 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.207 g | i 0.9 ki 3.7 | 23 orau | 7.2 orau | |
| Nga waikawa momi Omega-6 | 3.72 g | i 4.7 ki 16.8 | 79.1 orau | 24.7 orau |
Ko te uara o te kaha ko 320 kcal.
- 16 Oz = 454 g (1452.8 kCal)
Hatiiti, hōtiti auahi, poaka me te kau taonga i te huaora me nga kohuke penei: te huaora B1 - 12,8%, huaora B12 - 19,3%, huaora D - 11%, huaora PP - 14,7%, ūkuikui - 15,1%
- 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 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.
- 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.
Tags: ihirangi pūngoi 320 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua Hatihi, hōtiti auahi, mai i te poaka me te mīti, te karamu, ngā matūkai, ngā taonga whaihua Hatihi, hōtiti paoa, mai i te poaka me te kau.