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 | 226 kCal | 1684 kCal | 13.4 orau | 5.9 orau | 745 g |
| Pūmua | 8.86 g | 76 g | 11.7 orau | 5.2 orau | 858 g |
| Fats | 12.7 g | 56 g | 22.7 orau | 10 orau | 441 g |
| warowaihā | 15.95 g | 219 g | 7.3 orau | 3.2 orau | 1373 g |
| Muka muka | 3.9 g | 20 g | 19.5 orau | 8.6 orau | 513 g |
| Water | 57.02 g | 2273 g | 2.5 orau | 1.1 orau | 3986 g |
| Ash | 1.57 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 20 µg | 900 µg | 2.2 orau | 1% | 4500 g |
| Retinol | 0.016 mg | ~ | |||
| karotenana beta | 0.046 mg | 5 mg | 0.9 orau | 0.4 orau | 10870 g |
| Lycopene | 1 µg | ~ | |||
| Lutein + Zeaxanthin | 120 µg | ~ | |||
| Huaora B1, thiamine | 0.05 mg | 1.5 mg | 3.3 orau | 1.5 orau | 3000 g |
| Huaora B2, riboflavin | 0.06 mg | 1.8 mg | 3.3 orau | 1.5 orau | 3000 g |
| Huaora B4, kowhiri | 32 mg | 500 mg | 6.4 orau | 2.8 orau | 1563 g |
| Huaora B6, pyridoxine | 0.09 mg | 2 mg | 4.5 orau | 2% | 2222 g |
| Huaora B9, folate | 21 µg | 400 µg | 5.3 orau | 2.3 orau | 1905 g |
| Huaora B12, cobalamin | 0.93 µg | 3 µg | 31 orau | 13.7 orau | 323 g |
| Huaora C, ascorbic | 0.4 mg | 90 mg | 0.4 orau | 0.2 orau | 22500 g |
| Huaora D, calciferol | 0.1 µg | 10 µg | 1% | 0.4 orau | 10000 g |
| Huaora E, alpha tocopherol, TE | 0.6 mg | 15 mg | 4% | 1.8 orau | 2500 g |
| tocopherol beta | 0.04 mg | ~ | |||
| Awhe Tocopherol | 2.16 mg | ~ | |||
| tocopherol | 1.11 mg | ~ | |||
| Huaora K, phylloquinone | 15.3 µg | 120 µg | 12.8 orau | 5.7 orau | 784 g |
| Huaora PP, KORE | 1.65 mg | 20 mg | 8.3 orau | 3.7 orau | 1212 g |
| Betaine | 3.3 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 209 mg | 2500 mg | 8.4 orau | 3.7 orau | 1196 g |
| Konupūmā, Ca | 89 mg | 1000 mg | 8.9 orau | 3.9 orau | 1124 g |
| Konupora, Mg | 32 mg | 400 mg | 8% | 3.5 orau | 1250 g |
| Konutai, Na | 397 mg | 1300 mg | 30.5 orau | 13.5 orau | 327 g |
| Sulphur, S | 88.6 mg | 1000 mg | 8.9 orau | 3.9 orau | 1129 g |
| Paihere, P | 178 mg | 800 mg | 22.3 orau | 9.9 orau | 449 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.19 mg | 18 mg | 6.6 orau | 2.9 orau | 1513 g |
| Manganese, Mn | 0.249 mg | 2 mg | 12.5 orau | 5.5 orau | 803 g |
| Parahi, Cu | 77 µg | 1000 µg | 7.7 orau | 3.4 orau | 1299 g |
| Selenium, Mena | 9.2 µg | 55 µg | 16.7 orau | 7.4 orau | 598 g |
| Zinc, Zn | 1.75 mg | 12 mg | 14.6 orau | 6.5 orau | 686 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 14.78 g | ~ | |||
| Mono- me nga waatea (huka) | 0.9 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.2 g | ~ | |||
| Tuhinga o mua | 0.4 g | ~ | |||
| huawhenua | 0.3 g | ~ | |||
| Taimana | |||||
| cholesterol | 28 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.467 g | max 1.9 g | |||
| momona momona monounsaturated | 0.409 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 4.384 g | max 18.7 g | |||
| 4: 0 Hinu | 0.045 g | ~ | |||
| 6-0 nairona | 0.034 g | ~ | |||
| 8: 0 Parani | 0.023 g | ~ | |||
| 10: 0 Mahinga | 0.055 g | ~ | |||
| 12: 0 Laurika | 0.066 g | ~ | |||
| 14: 0 Tuuturu | 0.388 g | ~ | |||
| 15: 0 Pentadecanoic | 0.052 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.414 g | ~ | |||
| 17-0 margarine | 0.091 g | ~ | |||
| 18: 0 Stearin | 1.16 g | ~ | |||
| 20: 0 Taketake | 0.027 g | ~ | |||
| 22: 0 | 0.015 g | ~ | |||
| 24: 0 Hinengaro | 0.011 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 4.411 g | min 16.8 g | 26.3 orau | 11.6 orau | |
| 14: 1 Myristoleic | 0.06 g | ~ | |||
| 15: 1 Petekoha | 0.001 g | ~ | |||
| 16: 1 Palmitoleic | 0.231 g | ~ | |||
| 16: 1 ki | 0.204 g | ~ | |||
| 16: 1 whakawhiti | 0.027 g | ~ | |||
| 17: 1 Heptadecene | 0.055 g | ~ | |||
| 18:1 Olein (omega-9) | 4.016 g | ~ | |||
| 18: 1 ki | 3.634 g | ~ | |||
| 18: 1 whakawhiti | 0.382 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.046 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.002 g | ~ | |||
| 22: 1 ki | 0.002 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.001 g | ~ | |||
| Nga waikawa hinu momona | 3.042 g | i 11.2 ki 20.6 | 27.2 orau | 12 orau | |
| 18: 2 Linoleic | 2.819 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.058 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 2.708 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.053 g | ~ | |||
| 18: 3 Linolenika | 0.168 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.166 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.002 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.001 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.004 g | ~ | |||
| 20: 3 Eicosatriene | 0.011 g | ~ | |||
| 20: 3 Omeka-6 | 0.011 g | ~ | |||
| 20: 4 Arachidonic | 0.021 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.005 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.178 g | i 0.9 ki 3.7 | 19.8 orau | 8.8 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.005 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.006 g | ~ | |||
| Nga waikawa momi Omega-6 | 2.751 g | i 4.7 ki 16.8 | 58.5 orau | 25.9 orau |
Ko te uara o te kaha ko 226 kcal.
- nui = 263 gr (594.4 kcal)
- iti = 171 g (386.5 kcal)
Kai tere, tika tena whai rawa i roto i te huaora me nga kohuke penei: te huaora B12 - 31%, te huaora K - 12,8%, te ūkuikui - 22,3%, te manganese - 12,5%, te waatea - 16,7%, konutea - 14,6%
- 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.
- 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 226 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te hua o te kai nohopuku, he kakato, he kaata, he kai totika, he hua whaihua mo te kai nohopuku, taikawa