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 | 305 kCal | 1684 kCal | 18.1 orau | 5.9 orau | 552 g |
| Pūmua | 11.33 g | 76 g | 14.9 orau | 4.9 orau | 671 g |
| Fats | 20.73 g | 56 g | 37 orau | 12.1 orau | 270 g |
| warowaihā | 18.56 g | 219 g | 8.5 orau | 2.8 orau | 1180 g |
| Muka muka | 0.5 g | 20 g | 2.5 orau | 0.8 orau | 4000 g |
| Water | 46.67 g | 2273 g | 2.1 orau | 0.7 orau | 4870 g |
| Ash | 2.4 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 63 µg | 900 µg | 7% | 2.3 orau | 1429 g |
| Retinol | 0.062 mg | ~ | |||
| karotenana beta | 0.014 mg | 5 mg | 0.3 orau | 0.1 orau | 35714 g |
| beta Cryptoxanthin | 3 µg | ~ | |||
| Lutein + Zeaxanthin | 107 µg | ~ | |||
| Huaora B1, thiamine | 0.09 mg | 1.5 mg | 6% | 2% | 1667 g |
| Huaora B2, riboflavin | 0.15 mg | 1.8 mg | 8.3 orau | 2.7 orau | 1200 g |
| Huaora B4, kowhiri | 98.5 mg | 500 mg | 19.7 orau | 6.5 orau | 508 g |
| Huaora B5, pantothenic | 0.81 mg | 5 mg | 16.2 orau | 5.3 orau | 617 g |
| Huaora B6, pyridoxine | 0.09 mg | 2 mg | 4.5 orau | 1.5 orau | 2222 g |
| Huaora B9, folate | 54 µg | 400 µg | 13.5 orau | 4.4 orau | 741 g |
| Huaora B12, cobalamin | 0.69 µg | 3 µg | 23 orau | 7.5 orau | 435 g |
| Huaora C, ascorbic | 1.8 mg | 90 mg | 2% | 0.7 orau | 5000 g |
| Huaora D, calciferol | 0.6 µg | 10 µg | 6% | 2% | 1667 g |
| Huaora E, alpha tocopherol, TE | 1.34 mg | 15 mg | 8.9 orau | 2.9 orau | 1119 g |
| Huaora K, phylloquinone | 4.3 µg | 120 µg | 3.6 orau | 1.2 orau | 2791 g |
| Huaora PP, KORE | 1.6 mg | 20 mg | 8% | 2.6 orau | 1250 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 167 mg | 2500 mg | 6.7 orau | 2.2 orau | 1497 g |
| Konupūmā, Ca | 126 mg | 1000 mg | 12.6 orau | 4.1 orau | 794 g |
| Konupora, Mg | 16 mg | 400 mg | 4% | 1.3 orau | 2500 g |
| Konutai, Na | 844 mg | 1300 mg | 64.9 orau | 21.3 orau | 154 g |
| Sulphur, S | 113.3 mg | 1000 mg | 11.3 orau | 3.7 orau | 883 g |
| Paihere, P | 159 mg | 800 mg | 19.9 orau | 6.5 orau | 503 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.49 mg | 18 mg | 13.8 orau | 4.5 orau | 723 g |
| Manganese, Mn | 0.186 mg | 2 mg | 9.3 orau | 3% | 1075 g |
| Parahi, Cu | 75 µg | 1000 µg | 7.5 orau | 2.5 orau | 1333 g |
| Selenium, Mena | 20.6 µg | 55 µg | 37.5 orau | 12.3 orau | 267 g |
| Zinc, Zn | 1.09 mg | 12 mg | 9.1 orau | 3% | 1101 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 2.19 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.624 g | ~ | |||
| valine | 0.635 g | ~ | |||
| Histidine * | 0.287 g | ~ | |||
| Isoleucine | 0.548 g | ~ | |||
| leucine | 0.875 g | ~ | |||
| lysine | 0.683 g | ~ | |||
| methionine | 0.281 g | ~ | |||
| threonine | 0.453 g | ~ | |||
| tryptophan | 0.144 g | ~ | |||
| phenylalanine | 0.54 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.559 g | ~ | |||
| Ko te waikawa Aspartic | 0.89 g | ~ | |||
| glycine | 0.513 g | ~ | |||
| waikawa glutamic | 2.036 g | ~ | |||
| Proline | 0.727 g | ~ | |||
| serine | 0.624 g | ~ | |||
| tyrosine | 0.396 g | ~ | |||
| cysteine | 0.196 g | ~ | |||
| Taimana | |||||
| cholesterol | 235 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 5.3 g | max 18.7 g | |||
| 4: 0 Hinu | 0.013 g | ~ | |||
| 6-0 nairona | 0.008 g | ~ | |||
| 8: 0 Parani | 0.006 g | ~ | |||
| 10: 0 Mahinga | 0.022 g | ~ | |||
| 12: 0 Laurika | 0.022 g | ~ | |||
| 14: 0 Tuuturu | 0.147 g | ~ | |||
| 16:0 XNUMX Palmitic | 3.416 g | ~ | |||
| 18: 0 Stearin | 1.647 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 8.96 g | min 16.8 g | 53.3 orau | 17.5 orau | |
| 16: 1 Palmitoleic | 0.357 g | ~ | |||
| 18:1 Olein (omega-9) | 8.587 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.011 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.001 g | ~ | |||
| Nga waikawa hinu momona | 4.98 g | i 11.2 ki 20.6 | 44.5 orau | 14.6 orau | |
| 18: 2 Linoleic | 4.551 g | ~ | |||
| 18: 3 Linolenika | 0.341 g | ~ | |||
| 20: 4 Arachidonic | 0.069 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.356 g | i 0.9 ki 3.7 | 39.6 orau | 13 orau | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.014 g | ~ | |||
| Nga waikawa momi Omega-6 | 4.62 g | i 4.7 ki 16.8 | 98.3 orau | 32.2 orau |
Ko te uara o te kaha ko 305 kcal.
- pihikete = 150 g (457.5 kCal)
Te kai tere, te hēki me te pihikete keke whai rawa i te huaora me nga kohuke penei i te: choline - 19,7%, huaora B5 - 16,2%, huaora B9 - 13,5%, huaora B12 - 23%, konupūmā - 12,6%, ūkuikui - 19,9% , rino - 13,8%, waatea - 37,5%
- Mixed he waahanga no te lecithin, he mea nui ki te whakahiato me te pungao o te phospholipids i roto i te ate, he putake o nga roopu methyl koreutu, he mahi lipotropic.
- 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.
- 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.
- 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.
- 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.
- 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 305 kcal, hanganga matū, uara kai totika, huaora, ngāmara, pēhea te whai kiko o te kai nohopuku, pihikete me te hua manu me te pēkana, ngā pūngoi, ngā matūkai, ngā hua whaihua o te kai Tere, te pihikete me te hua manu me te pēkana