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 | 89 kCal | 1684 kCal | 5.3 orau | 6% | 1892 g |
| Pūmua | 19.8 g | 76 g | 26.1 orau | 29.3 orau | 384 g |
| Fats | 0.5 g | 56 g | 0.9 orau | 1% | 11200 g |
| Water | 78.5 g | 2273 g | 3.5 orau | 3.9 orau | 2896 g |
| Ash | 1.2 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 30 µg | 900 µg | 3.3 orau | 3.7 orau | 3000 g |
| Retinol | 0.03 mg | ~ | |||
| Huaora B1, thiamine | 0.12 mg | 1.5 mg | 8% | 9% | 1250 g |
| Huaora B2, riboflavin | 0.15 mg | 1.8 mg | 8.3 orau | 9.3 orau | 1200 g |
| Huaora B4, kowhiri | 65 mg | 500 mg | 13 orau | 14.6 orau | 769 g |
| Huaora B6, pyridoxine | 0.12 mg | 2 mg | 6% | 6.7 orau | 1667 g |
| Huaora B9, folate | 15 µg | 400 µg | 3.8 orau | 4.3 orau | 2667 g |
| Huaora B12, cobalamin | 1 µg | 3 µg | 33.3 orau | 37.4 orau | 300 g |
| Huaora E, alpha tocopherol, TE | 0.5 mg | 15 mg | 3.3 orau | 3.7 orau | 3000 g |
| Huaora K, phylloquinone | 0.1 µg | 120 µg | 0.1 orau | 0.1 orau | 120000 g |
| Huaora PP, KORE | 1.1 mg | 20 mg | 5.5 orau | 6.2 orau | 1818 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 230 mg | 2500 mg | 9.2 orau | 10.3 orau | 1087 g |
| Konupūmā, Ca | 118 mg | 1000 mg | 11.8 orau | 13.3 orau | 847 g |
| Konupora, Mg | 20 mg | 400 mg | 5% | 5.6 orau | 2000 g |
| Konutai, Na | 68 mg | 1300 mg | 5.2 orau | 5.8 orau | 1912 g |
| Sulphur, S | 198 mg | 1000 mg | 19.8 orau | 22.2 orau | 505 g |
| Paihere, P | 180 mg | 800 mg | 22.5 orau | 25.3 orau | 444 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.4 mg | 18 mg | 7.8 orau | 8.8 orau | 1286 g |
| Parahi, Cu | 250 µg | 1000 µg | 25 orau | 28.1 orau | 400 g |
| Selenium, Mena | 16.8 µg | 55 µg | 30.5 orau | 34.3 orau | 327 g |
| Zinc, Zn | 1 mg | 12 mg | 8.3 orau | 9.3 orau | 1200 g |
| Taimana | |||||
| cholesterol | 50 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.127 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.002 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.09 g | ~ | |||
| 18: 0 Stearin | 0.035 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.088 g | min 16.8 g | 0.5 orau | 0.6 orau | |
| 16: 1 Palmitoleic | 0.015 g | ~ | |||
| 18:1 Olein (omega-9) | 0.073 g | ~ | |||
| Nga waikawa hinu momona | 0.17 g | i 11.2 ki 20.6 | 1.5 orau | 1.7 orau | |
| 18: 2 Linoleic | 0.033 g | ~ | |||
| 18: 3 Linolenika | 0.017 g | ~ | |||
| 20: 4 Arachidonic | 0.052 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.023 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.085 g | i 0.9 ki 3.7 | 9.4 orau | 10.6 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.012 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.033 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.085 g | i 4.7 ki 16.8 | 1.8 orau | 2% |
Ko te uara o te kaha ko 89 kcal.
Honu matomato, mata he nui nga huaora me nga kohuke penei: choline - 13%, huaora B12 - 33,3%, konupūmā - 11,8%, ūkuikui - 22,5%, parahi - 25%, selenium - 30,5%
- 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.
- 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.
- konupūmā ko te waahanga nui o o tatou wheua, hei kaitautoko mo te punaha io, ka uru atu ki te aukati o te uaua. Ko te ngoikoretanga o te konupuna ka arahi ki te whakaheke i te tuaiwi, nga koiwi pelvic me nga pito o raro, ka piki te tuponotanga 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.
- parahi he waahanga o te whākōkī ki te mahi redox me te whakauru ki te whakarewa rino, whakaongaonga i te mimiti o nga pūmua me te warowaihā. Ka uru ki nga whakaritenga o te tohatoha i nga kiko o te tinana o te tangata ki te hāora. Ko te ngoikoretanga e whakaatuhia ana e nga mate i te hanganga o te punaha Cardiovascular me te angaanga, te whanaketanga o te hononga honohono kiko.
- 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 89 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua Te honu kaakaariki, te mata, nga kaarai, nga matūkai, nga taonga whaihua Te honu kaakaariki, mata