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 | 153 kCal | 1684 kCal | 9.1 orau | 5.9 orau | 1101 g |
| Pūmua | 0.95 g | 76 g | 1.3 orau | 0.8 orau | 8000 g |
| Fats | 9.91 g | 56 g | 17.7 orau | 11.6 orau | 565 g |
| warowaihā | 12.99 g | 219 g | 5.9 orau | 3.9 orau | 1686 g |
| Muka muka | 1.9 g | 20 g | 9.5 orau | 6.2 orau | 1053 g |
| Water | 73.42 g | 2273 g | 3.2 orau | 2.1 orau | 3096 g |
| Ash | 0.84 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 28 µg | 900 µg | 3.1 orau | 2% | 3214 g |
| Retinol | 0.028 mg | ~ | |||
| Huaora B1, thiamine | 0.026 mg | 1.5 mg | 1.7 orau | 1.1 orau | 5769 g |
| Huaora B2, riboflavin | 0.02 mg | 1.8 mg | 1.1 orau | 0.7 orau | 9000 g |
| Huaora B5, pantothenic | 0.246 mg | 5 mg | 4.9 orau | 3.2 orau | 2033 g |
| Huaora B6, pyridoxine | 0.112 mg | 2 mg | 5.6 orau | 3.7 orau | 1786 g |
| Huaora B12, cobalamin | 0.01 µg | 3 µg | 0.3 orau | 0.2 orau | 30000 g |
| Huaora C, ascorbic | 14.6 mg | 90 mg | 16.2 orau | 10.6 orau | 616 g |
| Huaora E, alpha tocopherol, TE | 0.54 mg | 15 mg | 3.6 orau | 2.4 orau | 2778 g |
| tocopherol beta | 0.04 mg | ~ | |||
| Awhe Tocopherol | 4.79 mg | ~ | |||
| tocopherol | 1.64 mg | ~ | |||
| Huaora K, phylloquinone | 70.9 µg | 120 µg | 59.1 orau | 38.6 orau | 169 g |
| Huaora PP, KORE | 0.206 mg | 20 mg | 1% | 0.7 orau | 9709 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 129 mg | 2500 mg | 5.2 orau | 3.4 orau | 1938 g |
| Konupūmā, Ca | 30 mg | 1000 mg | 3% | 2% | 3333 g |
| Konupora, Mg | 8 mg | 400 mg | 2% | 1.3 orau | 5000 g |
| Konutai, Na | 203 mg | 1300 mg | 15.6 orau | 10.2 orau | 640 g |
| Sulphur, S | 9.5 mg | 1000 mg | 1% | 0.7 orau | 10526 g |
| Paihere, P | 20 mg | 800 mg | 2.5 orau | 1.6 orau | 4000 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.22 mg | 18 mg | 1.2 orau | 0.8 orau | 8182 g |
| Manganese, Mn | 0.102 mg | 2 mg | 5.1 orau | 3.3 orau | 1961 g |
| Parahi, Cu | 15 µg | 1000 µg | 1.5 orau | 1% | 6667 g |
| Zinc, Zn | 0.14 mg | 12 mg | 1.2 orau | 0.8 orau | 8571 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 12.19 g | max 100 g | |||
| galactose | 0.09 g | ~ | |||
| Te kūhuka (dextrose) | 1.69 g | ~ | |||
| Tuhinga o mua | 8.96 g | ~ | |||
| huawhenua | 1.44 g | ~ | |||
| Taimana | |||||
| cholesterol | 4 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.037 g | max 1.9 g | |||
| momona momona monounsaturated | 0.008 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.599 g | max 18.7 g | |||
| 4: 0 Hinu | 0.002 g | ~ | |||
| 6-0 nairona | 0.005 g | ~ | |||
| 8: 0 Parani | 0.004 g | ~ | |||
| 10: 0 Mahinga | 0.007 g | ~ | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.005 g | ~ | |||
| 15: 0 Pentadecanoic | 0.002 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.037 g | ~ | |||
| 17-0 margarine | 0.016 g | ~ | |||
| 18: 0 Stearin | 0.438 g | ~ | |||
| 20: 0 Taketake | 0.032 g | ~ | |||
| 22: 0 | 0.034 g | ~ | |||
| 24: 0 Hinengaro | 0.016 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.671 g | min 16.8 g | 15.9 orau | 10.4 orau | |
| 16: 1 Palmitoleic | 0.018 g | ~ | |||
| 16: 1 ki | 0.018 g | ~ | |||
| 17: 1 Heptadecene | 0.008 g | ~ | |||
| 18:1 Olein (omega-9) | 2.232 g | ~ | |||
| 18: 1 ki | 2.227 g | ~ | |||
| 18: 1 whakawhiti | 0.005 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.4 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.008 g | ~ | |||
| 22: 1 ki | 0.006 g | ~ | |||
| 22: 1 whakawhiti | 0.003 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.004 g | ~ | |||
| Nga waikawa hinu momona | 5.348 g | i 11.2 ki 20.6 | 47.8 orau | 31.2 orau | |
| 18: 2 Linoleic | 5.021 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.029 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 4.979 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.013 g | ~ | |||
| 18: 3 Linolenika | 0.302 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.279 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.024 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.003 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.002 g | ~ | |||
| 20: 3 Eicosatriene | 0.007 g | ~ | |||
| 20: 3 Omeka-6 | 0.006 g | ~ | |||
| 20: 4 Arachidonic | 0.004 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.006 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.289 g | i 0.9 ki 3.7 | 32.1 orau | 21 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.001 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.001 g | ~ | |||
| Nga waikawa momi Omega-6 | 5.016 g | i 4.7 ki 16.8 | 100 orau | 65.4 orau |
Ko te uara o te kaha ko 153 kcal.
- 0,75 kapu = 99 g (151.5 kCal)
Kai nohopuku, huamata kāpeti whai rawa i te huaora me te kohuke pēnei i: te huaora C - 16,2%, huaora K - 59,1%
- huaora C ka uru ki nga tauhohenga redox, ko te mahinga o te punaha aarai mate, e whakatairanga ana i te ngongo o te rino. Ko te ngoikoretanga e arai ana i nga kiri totika me te heke o te toto, te pongaponga ihu na te nui o te uru me te ngoikore o nga punga toto.
- Huaora K whakahaere i te whakaheke toto. Ko te kore o te huaora K ka piki ake te wa whakaheke toto, ka heke te ihirangi o te prothrombin i roto i te toto.
Tags: ihirangi pūngoi 153 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te pai o te kai nohopuku, te huamata kāpeti, nga karamu, nga matūkai, nga taonga whaihua o te kai nohopuku, te huamata kāpeti