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 | 177 kCal | 1684 kCal | 10.5 orau | 5.9 orau | 951 g |
| Pūmua | 16.36 g | 76 g | 21.5 orau | 12.1 orau | 465 g |
| Fats | 11.9 g | 56 g | 21.3 orau | 12 orau | 471 g |
| Water | 69.8 g | 2273 g | 3.1 orau | 1.8 orau | 3256 g |
| Ash | 2 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 283 µg | 900 µg | 31.4 orau | 17.7 orau | 318 g |
| Retinol | 0.283 mg | ~ | |||
| Huaora B1, thiamine | 0.046 mg | 1.5 mg | 3.1 orau | 1.8 orau | 3261 g |
| Huaora B2, riboflavin | 0.159 mg | 1.8 mg | 8.8 orau | 5% | 1132 g |
| Huaora B4, kowhiri | 95 mg | 500 mg | 19 orau | 10.7 orau | 526 g |
| Huaora B5, pantothenic | 0.308 mg | 5 mg | 6.2 orau | 3.5 orau | 1623 g |
| Huaora B6, pyridoxine | 0.268 mg | 2 mg | 13.4 orau | 7.6 orau | 746 g |
| Huaora B9, folate | 2 µg | 400 µg | 0.5 orau | 0.3 orau | 20000 g |
| Huaora B12, cobalamin | 4.26 µg | 3 µg | 142 orau | 80.2 orau | 70 g |
| Huaora D, calciferol | 13.3 µg | 10 µg | 133 orau | 75.1 orau | 75 g |
| Huaora D3, cholecalciferol | 13.3 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.22 mg | 15 mg | 1.5 orau | 0.8 orau | 6818 g |
| Huaora K, phylloquinone | 0.1 µg | 120 µg | 0.1 orau | 0.1 orau | 120000 g |
| Huaora PP, KORE | 2.31 mg | 20 mg | 11.6 orau | 6.6 orau | 866 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 293 mg | 2500 mg | 11.7 orau | 6.6 orau | 853 g |
| Konupūmā, Ca | 26 mg | 1000 mg | 2.6 orau | 1.5 orau | 3846 g |
| Konupora, Mg | 17 mg | 400 mg | 4.3 orau | 2.4 orau | 2353 g |
| Konutai, Na | 481 mg | 1300 mg | 37 orau | 20.9 orau | 270 g |
| Sulphur, S | 163.6 mg | 1000 mg | 16.4 orau | 9.3 orau | 611 g |
| Paihere, P | 150 mg | 800 mg | 18.8 orau | 10.6 orau | 533 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.49 mg | 18 mg | 2.7 orau | 1.5 orau | 3673 g |
| Manganese, Mn | 0.021 mg | 2 mg | 1.1 orau | 0.6 orau | 9524 g |
| Parahi, Cu | 215 µg | 1000 µg | 21.5 orau | 12.1 orau | 465 g |
| Selenium, Mena | 18.1 µg | 55 µg | 32.9 orau | 18.6 orau | 304 g |
| Zinc, Zn | 0.3 mg | 12 mg | 2.5 orau | 1.4 orau | 4000 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.979 g | ~ | |||
| valine | 0.843 g | ~ | |||
| Histidine * | 0.482 g | ~ | |||
| Isoleucine | 0.754 g | ~ | |||
| leucine | 1.33 g | ~ | |||
| lysine | 1.503 g | ~ | |||
| methionine | 0.484 g | ~ | |||
| threonine | 0.717 g | ~ | |||
| tryptophan | 0.183 g | ~ | |||
| phenylalanine | 0.639 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.99 g | ~ | |||
| Ko te waikawa Aspartic | 1.676 g | ~ | |||
| glycine | 0.785 g | ~ | |||
| waikawa glutamic | 2.443 g | ~ | |||
| Proline | 0.579 g | ~ | |||
| serine | 0.668 g | ~ | |||
| tyrosine | 0.552 g | ~ | |||
| cysteine | 0.175 g | ~ | |||
| Taimana | |||||
| cholesterol | 32 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.741 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.654 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.888 g | ~ | |||
| 18: 0 Stearin | 0.199 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 5.484 g | min 16.8 g | 32.6 orau | 18.4 orau | |
| 16: 1 Palmitoleic | 2.665 g | ~ | |||
| 18:1 Olein (omega-9) | 2.45 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.369 g | ~ | |||
| Nga waikawa hinu momona | 2.274 g | i 11.2 ki 20.6 | 20.3 orau | 11.5 orau | |
| 18: 2 Linoleic | 0.422 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.227 g | ~ | |||
| 20: 4 Arachidonic | 0.106 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.639 g | ~ | |||
| Nga waikawa momi Omega-3 | 1.746 g | i 0.9 ki 3.7 | 100 orau | 56.5 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.268 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.612 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.528 g | i 4.7 ki 16.8 | 11.2 orau | 6.3 orau |
Ko te uara o te kaha ko 177 kcal.
- Oz = 28.35 g (50.2 kCal)
- 3 Oz = 85 g (150.5 kCal)
Te ika ma, he paowa he nui nga huaora me nga kohuke penei: huaora A - 31,4%, choline - 19%, huaora B6 - 13,4%, huaora B12 - 142%, huaora D - 133%, huaora PP - 11,6%, pāhare pāporo – 11,7%, ūkuikui – 18,8%, parahi – 21,5%, selenium – 32,9%
- 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.
- 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 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.
- pāhare pāporo Ko te katote intracellular matua e uru ana ki te whakaritenga o te wai, te waikawa me te toenga electrolyte, ka uru atu ki nga mahi whakaoho io, whakatekehanga ture.
- 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 177 kcal, hanganga matū, uara kai, huaora, kohuke, me pehea te whai hua o te Whitefish, te paowa, te kaarai, nga matūkai, nga mea whai hua Te ika, te paowa.