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 | 257 kCal | 1684 kCal | 15.3 orau | 6% | 655 g |
| Pūmua | 10.29 g | 76 g | 13.5 orau | 5.3 orau | 739 g |
| Fats | 12.45 g | 56 g | 22.2 orau | 8.6 orau | 450 g |
| warowaihā | 25.69 g | 219 g | 11.7 orau | 4.6 orau | 852 g |
| Muka muka | 1 g | 20 g | 5% | 1.9 orau | 2000 g |
| Water | 48.44 g | 2273 g | 2.1 orau | 0.8 orau | 4692 g |
| Ash | 2.13 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 6 µg | 900 µg | 0.7 orau | 0.3 orau | 15000 g |
| Retinol | 0.001 mg | ~ | |||
| carotenes alpha | 3 µg | ~ | |||
| karotenana beta | 0.044 mg | 5 mg | 0.9 orau | 0.4 orau | 11364 g |
| beta Cryptoxanthin | 7 µg | ~ | |||
| Lutein + Zeaxanthin | 54 µg | ~ | |||
| Huaora B1, thiamine | 0.21 mg | 1.5 mg | 14 orau | 5.4 orau | 714 g |
| Huaora B2, riboflavin | 0.14 mg | 1.8 mg | 7.8 orau | 3% | 1286 g |
| Huaora B4, kowhiri | 28.9 mg | 500 mg | 5.8 orau | 2.3 orau | 1730 g |
| Huaora B5, pantothenic | 0.37 mg | 5 mg | 7.4 orau | 2.9 orau | 1351 g |
| Huaora B6, pyridoxine | 0.07 mg | 2 mg | 3.5 orau | 1.4 orau | 2857 g |
| Huaora B9, folate | 66 µg | 400 µg | 16.5 orau | 6.4 orau | 606 g |
| Huaora B12, cobalamin | 0.68 µg | 3 µg | 22.7 orau | 8.8 orau | 441 g |
| Huaora C, ascorbic | 1.8 mg | 90 mg | 2% | 0.8 orau | 5000 g |
| Huaora D, calciferol | 0.2 µg | 10 µg | 2% | 0.8 orau | 5000 g |
| Huaora E, alpha tocopherol, TE | 0.55 mg | 15 mg | 3.7 orau | 1.4 orau | 2727 g |
| Huaora K, phylloquinone | 13.6 µg | 120 µg | 11.3 orau | 4.4 orau | 882 g |
| Huaora PP, KORE | 2.15 mg | 20 mg | 10.8 orau | 4.2 orau | 930 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 206 mg | 2500 mg | 8.2 orau | 3.2 orau | 1214 g |
| Konupūmā, Ca | 37 mg | 1000 mg | 3.7 orau | 1.4 orau | 2703 g |
| Konupora, Mg | 25 mg | 400 mg | 6.3 orau | 2.5 orau | 1600 g |
| Konutai, Na | 602 mg | 1300 mg | 46.3 orau | 18 orau | 216 g |
| Sulphur, S | 102.9 mg | 1000 mg | 10.3 orau | 4% | 972 g |
| Paihere, P | 116 mg | 800 mg | 14.5 orau | 5.6 orau | 690 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.5 mg | 18 mg | 8.3 orau | 3.2 orau | 1200 g |
| Manganese, Mn | 0.264 mg | 2 mg | 13.2 orau | 5.1 orau | 758 g |
| Parahi, Cu | 75 µg | 1000 µg | 7.5 orau | 2.9 orau | 1333 g |
| Selenium, Mena | 18 µg | 55 µg | 32.7 orau | 12.7 orau | 306 g |
| Zinc, Zn | 0.49 mg | 12 mg | 4.1 orau | 1.6 orau | 2449 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 3.53 g | max 100 g | |||
| Te kūhuka (dextrose) | 1.2 g | ~ | |||
| Tuhinga o mua | 0.87 g | ~ | |||
| huawhenua | 1.47 g | ~ | |||
| Taimana | |||||
| cholesterol | 35 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.08 g | max 1.9 g | |||
| momona momona monounsaturated | 0.028 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.949 g | max 18.7 g | |||
| 4: 0 Hinu | 0.001 g | ~ | |||
| 8: 0 Parani | 0.002 g | ~ | |||
| 10: 0 Mahinga | 0.004 g | ~ | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.022 g | ~ | |||
| 15: 0 Pentadecanoic | 0.003 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.435 g | ~ | |||
| 17-0 margarine | 0.012 g | ~ | |||
| 18: 0 Stearin | 0.389 g | ~ | |||
| 20: 0 Taketake | 0.037 g | ~ | |||
| 22: 0 | 0.029 g | ~ | |||
| 24: 0 Hinengaro | 0.015 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.595 g | min 16.8 g | 15.4 orau | 6% | |
| 16: 1 Palmitoleic | 0.028 g | ~ | |||
| 16: 1 ki | 0.028 g | ~ | |||
| 17: 1 Heptadecene | 0.006 g | ~ | |||
| 18:1 Olein (omega-9) | 2.498 g | ~ | |||
| 18: 1 ki | 2.471 g | ~ | |||
| 18: 1 whakawhiti | 0.027 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.055 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.004 g | ~ | |||
| 22: 1 ki | 0.004 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.003 g | ~ | |||
| Nga waikawa hinu momona | 6.257 g | i 11.2 ki 20.6 | 55.9 orau | 21.8 orau | |
| 18: 2 Linoleic | 5.627 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.053 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 5.561 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.013 g | ~ | |||
| 18: 3 Linolenika | 0.512 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.489 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.023 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.002 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.005 g | ~ | |||
| 20: 3 Eicosatriene | 0.003 g | ~ | |||
| 20: 3 Omeka-6 | 0.002 g | ~ | |||
| 20: 4 Arachidonic | 0.008 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.029 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.587 g | i 0.9 ki 3.7 | 65.2 orau | 25.4 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.004 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.003 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.064 g | ~ | |||
| Nga waikawa momi Omega-6 | 5.603 g | i 4.7 ki 16.8 | 100 orau | 38.9 orau |
Ko te uara o te kaha ko 257 kcal.
- hanawiti = 158 g (406.1 kCal)
Te kai tere, te hanawiti ika me te ranu houra taonga i te huaora me nga kohuke penei: te huaora B1 - 14%, te huaora B9 - 16,5%, te huaora B12 - 22,7%, te huaora K - 11,3%, te ūkuikui - 14,5%, te manganese - 13,2 %, waatea - 32,7%
- 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
- 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 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.
- 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 257 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te pai o te kai nohopuku, te hanawiti ika me te ranu tartar, te karamu, nga matūkai, nga taonga whaihua o te kai nohopuku, te hanawiti ika me te ranu tartar