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 | 307 kCal | 1684 kCal | 18.2 orau | 5.9 orau | 549 g |
| Pūmua | 15.92 g | 76 g | 20.9 orau | 6.8 orau | 477 g |
| Fats | 20.36 g | 56 g | 36.4 orau | 11.9 orau | 275 g |
| warowaihā | 14.03 g | 219 g | 6.4 orau | 2.1 orau | 1561 g |
| Muka muka | 0.9 g | 20 g | 4.5 orau | 1.5 orau | 2222 g |
| Water | 46.53 g | 2273 g | 2% | 0.7 orau | 4885 g |
| Ash | 2.25 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 5 µg | 900 µg | 0.6 orau | 0.2 orau | 18000 g |
| Retinol | 0.005 mg | ~ | |||
| Lutein + Zeaxanthin | 2 µg | ~ | |||
| Huaora B1, thiamine | 0.092 mg | 1.5 mg | 6.1 orau | 2% | 1630 g |
| Huaora B2, riboflavin | 0.204 mg | 1.8 mg | 11.3 orau | 3.7 orau | 882 g |
| Huaora B4, kowhiri | 40.7 mg | 500 mg | 8.1 orau | 2.6 orau | 1229 g |
| Huaora B5, pantothenic | 1.182 mg | 5 mg | 23.6 orau | 7.7 orau | 423 g |
| Huaora B6, pyridoxine | 0.148 mg | 2 mg | 7.4 orau | 2.4 orau | 1351 g |
| Huaora B9, folate | 15 µg | 400 µg | 3.8 orau | 1.2 orau | 2667 g |
| Huaora B12, cobalamin | 0.33 µg | 3 µg | 11 orau | 3.6 orau | 909 g |
| Huaora C, ascorbic | 0.6 mg | 90 mg | 0.7 orau | 0.2 orau | 15000 g |
| Huaora D, calciferol | 0.2 µg | 10 µg | 2% | 0.7 orau | 5000 g |
| Huaora D3, cholecalciferol | 0.2 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 1.12 mg | 15 mg | 7.5 orau | 2.4 orau | 1339 g |
| tocopherol beta | 0.05 mg | ~ | |||
| Awhe Tocopherol | 3.56 mg | ~ | |||
| tocopherol | 1.22 mg | ~ | |||
| Huaora K, phylloquinone | 7 µg | 120 µg | 5.8 orau | 1.9 orau | 1714 g |
| Huaora PP, KORE | 5.985 mg | 20 mg | 29.9 orau | 9.7 orau | 334 g |
| Betaine | 15.6 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 251 mg | 2500 mg | 10 orau | 3.3 orau | 996 g |
| Konupūmā, Ca | 11 mg | 1000 mg | 1.1 orau | 0.4 orau | 9091 g |
| Konupora, Mg | 24 mg | 400 mg | 6% | 2% | 1667 g |
| Konutai, Na | 594 mg | 1300 mg | 45.7 orau | 14.9 orau | 219 g |
| Sulphur, S | 159.2 mg | 1000 mg | 15.9 orau | 5.2 orau | 628 g |
| Paihere, P | 272 mg | 800 mg | 34 orau | 11.1 orau | 294 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.83 mg | 18 mg | 4.6 orau | 1.5 orau | 2169 g |
| Manganese, Mn | 0.15 mg | 2 mg | 7.5 orau | 2.4 orau | 1333 g |
| Parahi, Cu | 51 µg | 1000 µg | 5.1 orau | 1.7 orau | 1961 g |
| Selenium, Mena | 17.2 µg | 55 µg | 31.3 orau | 10.2 orau | 320 g |
| Zinc, Zn | 0.59 mg | 12 mg | 4.9 orau | 1.6 orau | 2034 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.08 g | max 100 g | |||
| Tuhinga o mua | 0.02 g | ~ | |||
| Tuhinga o mua | 0.07 g | ~ | |||
| Taimana | |||||
| cholesterol | 55 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.123 g | max 1.9 g | |||
| momona momona monounsaturated | 0.052 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.566 g | max 18.7 g | |||
| 4: 0 Hinu | 0.001 g | ~ | |||
| 8: 0 Parani | 0.012 g | ~ | |||
| 10: 0 Mahinga | 0.008 g | ~ | |||
| 12: 0 Laurika | 0.005 g | ~ | |||
| 14: 0 Tuuturu | 0.042 g | ~ | |||
| 15: 0 Pentadecanoic | 0.007 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.325 g | ~ | |||
| 17-0 margarine | 0.017 g | ~ | |||
| 18: 0 Stearin | 1.015 g | ~ | |||
| 20: 0 Taketake | 0.071 g | ~ | |||
| 22: 0 | 0.041 g | ~ | |||
| 24: 0 Hinengaro | 0.024 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 7.735 g | min 16.8 g | 46 orau | 15 orau | |
| 14: 1 Myristoleic | 0.01 g | ~ | |||
| 16: 1 Palmitoleic | 0.296 g | ~ | |||
| 16: 1 ki | 0.294 g | ~ | |||
| 16: 1 whakawhiti | 0.002 g | ~ | |||
| 17: 1 Heptadecene | 0.011 g | ~ | |||
| 18:1 Olein (omega-9) | 7.269 g | ~ | |||
| 18: 1 ki | 7.219 g | ~ | |||
| 18: 1 whakawhiti | 0.05 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.133 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.004 g | ~ | |||
| 22: 1 ki | 0.004 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.013 g | ~ | |||
| Nga waikawa hinu momona | 6.511 g | i 11.2 ki 20.6 | 58.1 orau | 18.9 orau | |
| 18: 2 Linoleic | 5.986 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.072 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 5.893 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.022 g | ~ | |||
| 18: 3 Linolenika | 0.419 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.39 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.029 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.001 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.014 g | ~ | |||
| 20: 3 Eicosatriene | 0.016 g | ~ | |||
| 20: 3 Omeka-6 | 0.015 g | ~ | |||
| 20: 4 Arachidonic | 0.051 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.4 g | i 0.9 ki 3.7 | 44.4 orau | 14.5 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.016 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.003 g | ~ | |||
| Nga waikawa momi Omega-6 | 6.018 g | i 4.7 ki 16.8 | 100 orau | 32.6 orau |
Ko te uara o te kaha ko 307 kcal.
- 6 nga waahanga = 96 g (294.7 kCal)
- 4 nga waahanga = 64 g (196.5 kCal)
- 10 nga waahanga = 160 g (491.2 kCal)
- 20 nga waahanga = 320 g (982.4 kCal)
Kai nohopuku, heihei, paraoa, koretake, koretake taonga i te huaora me nga kohuke penei: te huaora B2 - 11,3%, te huaora B5 - 23,6%, te huaora B12 - 11%, te huaora PP - 29,9%, te ūkuikui - 34%, te selenium - 31,3 %
- 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.
- 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.
Tags: ihirangi pūngoi 307 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te kai nohopuku he pai, he heihei, he parai, hei tunu, he korekore, he koretake, he koata, he kai totika, he taonga whaihua Kai nohopuku, heihei, parai i te kongakonga, koretake, koretake