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 | 149 kCal | 1684 kCal | 8.8 orau | 5.9 orau | 1130 g |
| Pūmua | 9.99 g | 76 g | 13.1 orau | 8.8 orau | 761 g |
| Fats | 10.98 g | 56 g | 19.6 orau | 13.2 orau | 510 g |
| warowaihā | 1.61 g | 219 g | 0.7 orau | 0.5 orau | 13602 g |
| Water | 76.4 g | 2273 g | 3.4 orau | 2.3 orau | 2975 g |
| Ash | 1.01 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 161 µg | 900 µg | 17.9 orau | 12 orau | 559 g |
| Retinol | 0.159 mg | ~ | |||
| karotenana beta | 0.026 mg | 5 mg | 0.5 orau | 0.3 orau | 19231 g |
| beta Cryptoxanthin | 7 µg | ~ | |||
| Lutein + Zeaxanthin | 372 µg | ~ | |||
| Huaora B1, thiamine | 0.04 mg | 1.5 mg | 2.7 orau | 1.8 orau | 3750 g |
| Huaora B2, riboflavin | 0.376 mg | 1.8 mg | 20.9 orau | 14 orau | 479 g |
| Huaora B4, kowhiri | 221 mg | 500 mg | 44.2 orau | 29.7 orau | 226 g |
| Huaora B5, pantothenic | 1.217 mg | 5 mg | 24.3 orau | 16.3 orau | 411 g |
| Huaora B6, pyridoxine | 0.134 mg | 2 mg | 6.7 orau | 4.5 orau | 1493 g |
| Huaora B9, folate | 36 µg | 400 µg | 9% | 6% | 1111 g |
| Huaora B12, cobalamin | 0.76 µg | 3 µg | 25.3 orau | 17 orau | 395 g |
| Huaora D, calciferol | 1.8 µg | 10 µg | 18 orau | 12.1 orau | 556 g |
| Huaora D3, cholecalciferol | 1.8 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 1.15 mg | 15 mg | 7.7 orau | 5.2 orau | 1304 g |
| tocopherol beta | 0.03 mg | ~ | |||
| Awhe Tocopherol | 2.12 mg | ~ | |||
| tocopherol | 0.65 mg | ~ | |||
| Huaora K, phylloquinone | 4 µg | 120 µg | 3.3 orau | 2.2 orau | 3000 g |
| Huaora PP, KORE | 0.076 mg | 20 mg | 0.4 orau | 0.3 orau | 26316 g |
| Betaine | 0.3 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 132 mg | 2500 mg | 5.3 orau | 3.6 orau | 1894 g |
| Konupūmā, Ca | 66 mg | 1000 mg | 6.6 orau | 4.4 orau | 1515 g |
| Konupora, Mg | 11 mg | 400 mg | 2.8 orau | 1.9 orau | 3636 g |
| Konutai, Na | 145 mg | 1300 mg | 11.2 orau | 7.5 orau | 897 g |
| Sulphur, S | 99.9 mg | 1000 mg | 10 orau | 6.7 orau | 1001 g |
| Paihere, P | 165 mg | 800 mg | 20.6 orau | 13.8 orau | 485 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.31 mg | 18 mg | 7.3 orau | 4.9 orau | 1374 g |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1 orau | 0.7 orau | 9091 g |
| Parahi, Cu | 59 µg | 1000 µg | 5.9 orau | 4% | 1695 g |
| Selenium, Mena | 23.5 µg | 55 µg | 42.7 orau | 28.7 orau | 234 g |
| Puoro, F | 0.8 µg | 4000 µg | 500000 g | ||
| Zinc, Zn | 1.04 mg | 12 mg | 8.7 orau | 5.8 orau | 1154 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 1.39 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.28 g | ~ | |||
| lactose | 1.11 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.623 g | ~ | |||
| valine | 0.676 g | ~ | |||
| Histidine * | 0.245 g | ~ | |||
| Isoleucine | 0.532 g | ~ | |||
| leucine | 0.861 g | ~ | |||
| lysine | 0.705 g | ~ | |||
| methionine | 0.297 g | ~ | |||
| threonine | 0.442 g | ~ | |||
| tryptophan | 0.139 g | ~ | |||
| phenylalanine | 0.535 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.566 g | ~ | |||
| Ko te waikawa Aspartic | 1.034 g | ~ | |||
| glycine | 0.335 g | ~ | |||
| waikawa glutamic | 1.378 g | ~ | |||
| Proline | 0.453 g | ~ | |||
| serine | 0.742 g | ~ | |||
| tyrosine | 0.402 g | ~ | |||
| cysteine | 0.205 g | ~ | |||
| Taimana | |||||
| cholesterol | 277 mg | teitei 300 mg | |||
| Phytosterols | 10 mg | ~ | |||
| Ko te waikawa momona | |||||
| transgender | 0.624 g | max 1.9 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.331 g | max 18.7 g | |||
| 4: 0 Hinu | 0.019 g | ~ | |||
| 6-0 nairona | 0.016 g | ~ | |||
| 8: 0 Parani | 0.019 g | ~ | |||
| 10: 0 Mahinga | 0.021 g | ~ | |||
| 12: 0 Laurika | 0.017 g | ~ | |||
| 14: 0 Tuuturu | 0.092 g | ~ | |||
| 15: 0 Pentadecanoic | 0.007 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.17 g | ~ | |||
| 17-0 margarine | 0.019 g | ~ | |||
| 18: 0 Stearin | 0.927 g | ~ | |||
| 20: 0 Taketake | 0.013 g | ~ | |||
| 22: 0 | 0.008 g | ~ | |||
| 24: 0 Hinengaro | 0.003 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 4.441 g | min 16.8 g | 26.4 orau | 17.7 orau | |
| 14: 1 Myristoleic | 0.005 g | ~ | |||
| 16: 1 Palmitoleic | 0.15 g | ~ | |||
| 17: 1 Heptadecene | 0.01 g | ~ | |||
| 18:1 Olein (omega-9) | 4.25 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.025 g | ~ | |||
| Nga waikawa hinu momona | 2.429 g | i 11.2 ki 20.6 | 21.7 orau | 14.6 orau | |
| 18: 2 Linoleic | 2.067 g | ~ | |||
| 18: 3 Linolenika | 0.134 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.013 g | ~ | |||
| 20: 3 Eicosatriene | 0.017 g | ~ | |||
| 20: 4 Arachidonic | 0.139 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.182 g | i 0.9 ki 3.7 | 20.2 orau | 13.6 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.01 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.043 g | ~ | |||
| Nga waikawa momi Omega-6 | 2.246 g | i 4.7 ki 16.8 | 47.8 orau | 32.1 orau |
Ko te uara o te kaha ko 149 kcal.
- kapu = 220 g (327.8 kCal)
- punetēpu = 13.7 g (20.4 kCal)
- nui = 61 gr (90.9 kcal)
Nga hua heki whai rawa i te huaora me nga kohuke penei: te huaora A - 17,9%, huaora B2 - 20,9%, choline - 44,2%, huaora B5 - 24,3%, huaora B12 - 25,3%, huaora D - 18%, ūkuikui - 20,6%, waatea - 42,7%
- huaora He kei a ia te kawenga mo te whanaketanga noa, te whakaputa uri, te hauora o te kiri me te karu, me te mau tonu ki te aukati.
- B2 huaora ka uru atu ki nga tauhohenga redox, ka whakarei ake i te tae o te kaitata tirohanga me te urutau pouri. Ko te iti o te kai o te huaora B2 e haere tahi ana me te takahi i te ahua o te kiri, i nga kiriuhi mucous, i te ngoikore o te marama me te tirohanga o te kakarauritanga.
- 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.
- 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.
- 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 149 kcal, hanganga matū, uara kai, huaora, kohuke, pehea te whai hua o nga hua Scrambled, Calories, matūkai, nga taonga whaihua