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 | 279 kCal | 1684 kCal | 16.6 orau | 5.9 orau | 604 g |
| Pūmua | 11.26 g | 76 g | 14.8 orau | 5.3 orau | 675 g |
| Fats | 14.64 g | 56 g | 26.1 orau | 9.4 orau | 383 g |
| warowaihā | 25.59 g | 219 g | 11.7 orau | 4.2 orau | 856 g |
| Muka muka | 0.8 g | 20 g | 4% | 1.4 orau | 2500 g |
| Water | 45.76 g | 2273 g | 2% | 0.7 orau | 4967 g |
| Ash | 1.95 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 22 µg | 900 µg | 2.4 orau | 0.9 orau | 4091 g |
| Retinol | 0.02 mg | ~ | |||
| carotenes alpha | 2 µg | ~ | |||
| karotenana beta | 0.017 mg | 5 mg | 0.3 orau | 0.1 orau | 29412 g |
| beta Cryptoxanthin | 6 µg | ~ | |||
| Lutein + Zeaxanthin | 28 µg | ~ | |||
| Huaora B1, thiamine | 0.25 mg | 1.5 mg | 16.7 orau | 6% | 600 g |
| Huaora B2, riboflavin | 0.23 mg | 1.8 mg | 12.8 orau | 4.6 orau | 783 g |
| Huaora B4, kowhiri | 32.6 mg | 500 mg | 6.5 orau | 2.3 orau | 1534 g |
| Huaora B5, pantothenic | 0.24 mg | 5 mg | 4.8 orau | 1.7 orau | 2083 g |
| Huaora B6, pyridoxine | 0.06 mg | 2 mg | 3% | 1.1 orau | 3333 g |
| Huaora B9, folate | 65 µg | 400 µg | 16.3 orau | 5.8 orau | 615 g |
| Huaora B12, cobalamin | 0.59 µg | 3 µg | 19.7 orau | 7.1 orau | 508 g |
| Huaora C, ascorbic | 1.5 mg | 90 mg | 1.7 orau | 0.6 orau | 6000 g |
| Huaora D, calciferol | 0.9 µg | 10 µg | 9% | 3.2 orau | 1111 g |
| Huaora E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7 orau | 2.4 orau | 1500 g |
| Huaora K, phylloquinone | 7.9 µg | 120 µg | 6.6 orau | 2.4 orau | 1519 g |
| Huaora PP, KORE | 2.31 mg | 20 mg | 11.6 orau | 4.2 orau | 866 g |
| Betaine | 98.2 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 220 mg | 2500 mg | 8.8 orau | 3.2 orau | 1136 g |
| Konupūmā, Ca | 120 mg | 1000 mg | 12 orau | 4.3 orau | 833 g |
| Konupora, Mg | 27 mg | 400 mg | 6.8 orau | 2.4 orau | 1481 g |
| Konutai, Na | 434 mg | 1300 mg | 33.4 orau | 12 orau | 300 g |
| Sulphur, S | 112.6 mg | 1000 mg | 11.3 orau | 4.1 orau | 888 g |
| Paihere, P | 137 mg | 800 mg | 17.1 orau | 6.1 orau | 584 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.56 mg | 18 mg | 8.7 orau | 3.1 orau | 1154 g |
| Manganese, Mn | 0.262 mg | 2 mg | 13.1 orau | 4.7 orau | 763 g |
| Parahi, Cu | 66 µg | 1000 µg | 6.6 orau | 2.4 orau | 1515 g |
| Selenium, Mena | 48.4 µg | 55 µg | 88 orau | 31.5 orau | 114 g |
| Zinc, Zn | 0.58 mg | 12 mg | 4.8 orau | 1.7 orau | 2069 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 3.67 g | max 100 g | |||
| Te kūhuka (dextrose) | 1 g | ~ | |||
| lactose | 0.2 g | ~ | |||
| Tuhinga o mua | 0.43 g | ~ | |||
| Tuhinga o mua | 0.1 g | ~ | |||
| huawhenua | 1.93 g | ~ | |||
| Taimana | |||||
| cholesterol | 37 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.128 g | max 1.9 g | |||
| momona momona monounsaturated | 0.067 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.833 g | max 18.7 g | |||
| 4: 0 Hinu | 0.025 g | ~ | |||
| 6-0 nairona | 0.024 g | ~ | |||
| 8: 0 Parani | 0.02 g | ~ | |||
| 10: 0 Mahinga | 0.045 g | ~ | |||
| 12: 0 Laurika | 0.048 g | ~ | |||
| 14: 0 Tuuturu | 0.164 g | ~ | |||
| 15: 0 Pentadecanoic | 0.019 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.613 g | ~ | |||
| 17-0 margarine | 0.021 g | ~ | |||
| 18: 0 Stearin | 0.75 g | ~ | |||
| 20: 0 Taketake | 0.048 g | ~ | |||
| 22: 0 | 0.038 g | ~ | |||
| 24: 0 Hinengaro | 0.017 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 4.005 g | min 16.8 g | 23.8 orau | 8.5 orau | |
| 14: 1 Myristoleic | 0.015 g | ~ | |||
| 16: 1 Palmitoleic | 0.049 g | ~ | |||
| 16: 1 ki | 0.044 g | ~ | |||
| 16: 1 whakawhiti | 0.006 g | ~ | |||
| 17: 1 Heptadecene | 0.009 g | ~ | |||
| 18:1 Olein (omega-9) | 3.849 g | ~ | |||
| 18: 1 ki | 3.788 g | ~ | |||
| 18: 1 whakawhiti | 0.061 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.07 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.007 g | ~ | |||
| 22: 1 ki | 0.007 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.005 g | ~ | |||
| Nga waikawa hinu momona | 5.952 g | i 11.2 ki 20.6 | 53.1 orau | 19 orau | |
| 18: 2 Linoleic | 5.187 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.061 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 5.106 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.02 g | ~ | |||
| 18: 3 Linolenika | 0.639 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.614 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.024 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.002 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.007 g | ~ | |||
| 20: 3 Eicosatriene | 0.006 g | ~ | |||
| 20: 3 Omeka-6 | 0.006 g | ~ | |||
| 20: 4 Arachidonic | 0.011 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.03 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.712 g | i 0.9 ki 3.7 | 79.1 orau | 28.4 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.005 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.061 g | ~ | |||
| Nga waikawa momi Omega-6 | 5.159 g | i 4.7 ki 16.8 | 100 orau | 35.8 orau |
Ko te uara o te kaha ko 279 kcal.
- hanawiti = 183 g (510.6 kCal)
Te kai tere, te hanawiti ika me te ranu tartar me te tiihi whai rawa i te huaora me nga kohuke penei: te huaora B1 - 16,7%, huaora B2 - 12,8%, huaora B9 - 16,3%, huaora B12 - 19,7%, huaora PP - 11,6%, konupūmā - 12%, ūkuikui - 17,1%, manganese - 13,1%, waatea - 88%
- B1 huaora he waahanga no nga whākōkī nui o te warowaihā me te pūngao pākaha, e whakarato ana i te tinana ki te pūngao me ngā matū kirihou, me te pākia o te waikawa amino peka-mekameka. Ko te kore o tenei huaora e arai ana i nga mate nui o te io, te ngaungai o te mate me te punaha mate pukupuku
- 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.
- B6 huaora hei coenzyme, ka uru atu ratau ki te whakarahi i nga waikawa ngako me nga waikawa amino. Ko te ngoikoretanga o te takahuri ka ngoikore te waihanga o nga waikawa ngota me te pūmua, ka hua te aukati i te tipu me te wehenga o te pūtau, ina koa ki nga kiko tere: te koiwi wheua, te epithelium puku, me etahi atu. te koretake o te kai, te hē o te whanautanga me te whanaketanga o te tamaiti. He hononga kaha kua whakaatuhia i waenga i te taumata folate me te homocysteine me te raru o te mate mate pukupuku.
- 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.
- Manganese whai wāhi ki te hanganga o te wheua me te kiko honohono, he waahanga no te whākōkī whai wāhi ki te pākia o ngā waikawa amino, warowaihā, catecholamines; he mea nui mo te whakahiatotanga o te cholesterol me nga ngota ngota. Ko te rawaka o te kohi ka haere tahi me te tere haere o te tipu, nga mate o te punaha whakatipuranga, te piki haere o te wehenga o te kiko o te koiwi, te mate o te warowaihā me te pākia lipid
- 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 279 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te whaihua o te kai nohopuku, he hanawiti ika me te ranu tartar me te tiihi, te karamu, nga matūkai, nga taonga whaihua Kai nohopuku, hanawiti ika me te ranu tiika me te tiihi