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 | 269 kCal | 1684 kCal | 16 orau | 5.9 orau | 626 g |
| Pūmua | 15.21 g | 76 g | 20 orau | 7.4 orau | 500 g |
| Fats | 14.4 g | 56 g | 25.7 orau | 9.6 orau | 389 g |
| warowaihā | 18.52 g | 219 g | 8.5 orau | 3.2 orau | 1183 g |
| Muka muka | 1.2 g | 20 g | 6% | 2.2 orau | 1667 g |
| Water | 48.36 g | 2273 g | 2.1 orau | 0.8 orau | 4700 g |
| Ash | 2.31 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 51 µg | 900 µg | 5.7 orau | 2.1 orau | 1765 g |
| Retinol | 0.047 mg | ~ | |||
| carotenes alpha | 1 µg | ~ | |||
| karotenana beta | 0.047 mg | 5 mg | 0.9 orau | 0.3 orau | 10638 g |
| beta Cryptoxanthin | 2 µg | ~ | |||
| Lycopene | 810 µg | ~ | |||
| Lutein + Zeaxanthin | 17 µg | ~ | |||
| Huaora B1, thiamine | 0.119 mg | 1.5 mg | 7.9 orau | 2.9 orau | 1261 g |
| Huaora B2, riboflavin | 0.26 mg | 1.8 mg | 14.4 orau | 5.4 orau | 692 g |
| Huaora B4, kowhiri | 37.7 mg | 500 mg | 7.5 orau | 2.8 orau | 1326 g |
| Huaora B5, pantothenic | 0.59 mg | 5 mg | 11.8 orau | 4.4 orau | 847 g |
| Huaora B6, pyridoxine | 0.093 mg | 2 mg | 4.7 orau | 1.7 orau | 2151 g |
| Huaora B9, folate | 24 µg | 400 µg | 6% | 2.2 orau | 1667 g |
| Huaora B12, cobalamin | 1.75 µg | 3 µg | 58.3 orau | 21.7 orau | 171 g |
| Huaora C, ascorbic | 0.3 mg | 90 mg | 0.3 orau | 0.1 orau | 30000 g |
| Huaora D, calciferol | 0.1 µg | 10 µg | 1% | 0.4 orau | 10000 g |
| Huaora E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3 orau | 0.5 orau | 7500 g |
| tocopherol beta | 2.76 mg | ~ | |||
| Awhe Tocopherol | 0.32 mg | ~ | |||
| tocopherol | 0.06 mg | ~ | |||
| Huaora K, phylloquinone | 4.4 µg | 120 µg | 3.7 orau | 1.4 orau | 2727 g |
| Huaora PP, KORE | 4.05 mg | 20 mg | 20.3 orau | 7.5 orau | 494 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 223 mg | 2500 mg | 8.9 orau | 3.3 orau | 1121 g |
| Konupūmā, Ca | 179 mg | 1000 mg | 17.9 orau | 6.7 orau | 559 g |
| Konupora, Mg | 26 mg | 400 mg | 6.5 orau | 2.4 orau | 1538 g |
| Konutai, Na | 591 mg | 1300 mg | 45.5 orau | 16.9 orau | 220 g |
| Sulphur, S | 152.1 mg | 1000 mg | 15.2 orau | 5.7 orau | 657 g |
| Paihere, P | 183 mg | 800 mg | 22.9 orau | 8.5 orau | 437 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.02 mg | 18 mg | 5.7 orau | 2.1 orau | 1765 g |
| Manganese, Mn | 0.163 mg | 2 mg | 8.2 orau | 3% | 1227 g |
| Parahi, Cu | 75 µg | 1000 µg | 7.5 orau | 2.8 orau | 1333 g |
| Selenium, Mena | 24.7 µg | 55 µg | 44.9 orau | 16.7 orau | 223 g |
| Zinc, Zn | 2.83 mg | 12 mg | 23.6 orau | 8.8 orau | 424 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 13 g | ~ | |||
| Mono- me nga waatea (huka) | 3.6 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.93 g | ~ | |||
| lactose | 0.47 g | ~ | |||
| Tuhinga o mua | 0.76 g | ~ | |||
| Tuhinga o mua | 0.15 g | ~ | |||
| huawhenua | 1.29 g | ~ | |||
| Taimana | |||||
| cholesterol | 48 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 7.033 g | max 18.7 g | |||
| 4: 0 Hinu | 0.194 g | ~ | |||
| 6-0 nairona | 0.066 g | ~ | |||
| 8: 0 Parani | 0.049 g | ~ | |||
| 10: 0 Mahinga | 0.108 g | ~ | |||
| 12: 0 Laurika | 0.127 g | ~ | |||
| 14: 0 Tuuturu | 0.725 g | ~ | |||
| 15: 0 Pentadecanoic | 0.088 g | ~ | |||
| 16:0 XNUMX Palmitic | 3.627 g | ~ | |||
| 17-0 margarine | 0.137 g | ~ | |||
| 18: 0 Stearin | 1.892 g | ~ | |||
| 20: 0 Taketake | 0.02 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 5.959 g | min 16.8 g | 35.5 orau | 13.2 orau | |
| 14: 1 Myristoleic | 0.108 g | ~ | |||
| 16: 1 Palmitoleic | 0.461 g | ~ | |||
| 18:1 Olein (omega-9) | 5.342 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.049 g | ~ | |||
| Nga waikawa hinu momona | 1.264 g | i 11.2 ki 20.6 | 11.3 orau | 4.2 orau | |
| 18: 2 Linoleic | 1.009 g | ~ | |||
| 18: 3 Linolenika | 0.127 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.078 g | ~ | |||
| 20: 3 Eicosatriene | 0.02 g | ~ | |||
| 20: 4 Arachidonic | 0.029 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.205 g | i 0.9 ki 3.7 | 22.8 orau | 8.5 orau | |
| Nga waikawa momi Omega-6 | 1.058 g | i 4.7 ki 16.8 | 22.5 orau | 8.4 orau |
Ko te uara o te kaha ko 269 kcal.
- take = 199 g (535.3 kCal)
He kai nohopuku, he tiihi tiihi, he haehaea nui, he whakarehu whai rawa i te huaora me nga kohuke penei: te huaora B2 - 14,4%, huaora B5 - 11,8%, huaora B12 - 58,3%, huaora PP - 20,3%, konupūmā - 17,9%, ūkuikui - 22,9 , 44,9%, waatea - 23,6%, konutea - XNUMX%
- 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.
- 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 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.
- 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.
- 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.
- 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.
Tags: ihirangi pūngoi 269 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te kai nohopuku, tiihi tiihi, me te topetope nui, whakarehu, Calories, matūkai, taonga whaihua Kai nohopuku, tiihi tiihi, me te tapahi nui, taukei