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 | 272 kCal | 1684 kCal | 16.2 orau | 6% | 619 g |
| Pūmua | 16.96 g | 76 g | 22.3 orau | 8.2 orau | 448 g |
| Fats | 16.22 g | 56 g | 29 orau | 10.7 orau | 345 g |
| warowaihā | 13.43 g | 219 g | 6.1 orau | 2.2 orau | 1631 g |
| Muka muka | 1 g | 20 g | 5% | 1.8 orau | 2000 g |
| Water | 50.34 g | 2273 g | 2.2 orau | 0.8 orau | 4515 g |
| Ash | 2.05 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.127 mg | 1.5 mg | 8.5 orau | 3.1 orau | 1181 g |
| Huaora B2, riboflavin | 0.303 mg | 1.8 mg | 16.8 orau | 6.2 orau | 594 g |
| Huaora B12, cobalamin | 1.68 µg | 3 µg | 56 orau | 20.6 orau | 179 g |
| Huaora C, ascorbic | 0.6 mg | 90 mg | 0.7 orau | 0.3 orau | 15000 g |
| Huaora PP, KORE | 4.213 mg | 20 mg | 21.1 orau | 7.8 orau | 475 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 242 mg | 2500 mg | 9.7 orau | 3.6 orau | 1033 g |
| Konupūmā, Ca | 106 mg | 1000 mg | 10.6 orau | 3.9 orau | 943 g |
| Konupora, Mg | 21 mg | 400 mg | 5.3 orau | 1.9 orau | 1905 g |
| Konutai, Na | 480 mg | 1300 mg | 36.9 orau | 13.6 orau | 271 g |
| Sulphur, S | 169.6 mg | 1000 mg | 17 orau | 6.3 orau | 590 g |
| Paihere, P | 165 mg | 800 mg | 20.6 orau | 7.6 orau | 485 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.18 mg | 18 mg | 12.1 orau | 4.4 orau | 826 g |
| Manganese, Mn | 0.133 mg | 2 mg | 6.7 orau | 2.5 orau | 1504 g |
| Parahi, Cu | 91 µg | 1000 µg | 9.1 orau | 3.3 orau | 1099 g |
| Zinc, Zn | 3.33 mg | 12 mg | 27.8 orau | 10.2 orau | 360 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 3.49 g | max 100 g | |||
| Te kūhuka (dextrose) | 1.17 g | ~ | |||
| lactose | 0.39 g | ~ | |||
| Tuhinga o mua | 0.45 g | ~ | |||
| Tuhinga o mua | 0.14 g | ~ | |||
| huawhenua | 1.35 g | ~ | |||
| Taimana | |||||
| cholesterol | 57 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 1.005 g | max 1.9 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 6.473 g | max 18.7 g | |||
| Ko te waikawa momona Monounsaturated | 5.855 g | min 16.8 g | 34.9 orau | 12.8 orau | |
| Nga waikawa hinu momona | 0.48 g | i 11.2 ki 20.6 | 4.3 orau | 1.6 orau |
Ko te uara o te kaha ko 272 kcal.
- take = 280 g (761.6 kCal)
Te kai tere, te tiihi, te rua, me te tapahi nui, te reka taonga nui i te huaora me nga kohuke penei: te huaora B2 - 16,8%, huaora B12 - 56%, huaora PP - 21,1%, ūkuikui - 20,6%, rino - 12,1%, konutea - 27,8%
- 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.
- 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 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.
- Iron he waahanga o nga pūmua o ngā momo mahi, tae atu ki nga whākōkī. Whai wāhi i roto i te kawe o irahiko, hāora, whakarite i te ara o te tauhohenga redox me te whakahohenga o te peroxidation. Ko te koretake o te kohi ka arahi ki te anemia hypochromic, myoglobin-ngoikore te atoni o nga uaua koiwi, te nui haere o te ngenge, te myocardiopathy, te gastritis atrophic.
- konutea he waahanga neke atu i te 300 nga whākōkī, ka whai wāhi ki ngā hātepe ki te whakakao me te whakakāhoretanga o te warowaihā, te pūmua, te ngako, te waikawa waikawa me te whakaritenga i te maha o ngā ira. Ko te koretake o te kohi ka arahi te mate toto, te mate tuarua o te mate, te ate ate, te koretake o te moepuku, me te koretake o te kopu. Ko nga rangahau o na tata tonu nei kua whakaatu i te kaha o te kaha o te konutea ki te aukati i te ngongo o te parahi, ana ka whanakehia te mate anemia.
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