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 | 76 kCal | 1684 kCal | 4.5 orau | 5.9 orau | 2216 g |
| Pūmua | 1.83 g | 76 g | 2.4 orau | 3.2 orau | 4153 g |
| Fats | 0.14 g | 56 g | 0.3 orau | 0.4 orau | 40000 g |
| warowaihā | 15.57 g | 219 g | 7.1 orau | 9.3 orau | 1407 g |
| Muka muka | 1.9 g | 20 g | 9.5 orau | 12.5 orau | 1053 g |
| Water | 79.97 g | 2273 g | 3.5 orau | 4.6 orau | 2842 g |
| Ash | 0.6 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 7 µg | 900 µg | 0.8 orau | 1.1 orau | 12857 g |
| Huaora B1, thiamine | 0.054 mg | 1.5 mg | 3.6 orau | 4.7 orau | 2778 g |
| Huaora B2, riboflavin | 0.045 mg | 1.8 mg | 2.5 orau | 3.3 orau | 4000 g |
| Huaora B5, pantothenic | 0.428 mg | 5 mg | 8.6 orau | 11.3 orau | 1168 g |
| Huaora B6, pyridoxine | 0.209 mg | 2 mg | 10.5 orau | 13.8 orau | 957 g |
| Huaora B9, folate | 8 µg | 400 µg | 2% | 2.6 orau | 5000 g |
| Huaora C, ascorbic | 11.3 mg | 90 mg | 12.6 orau | 16.6 orau | 796 g |
| Huaora PP, KORE | 1.129 mg | 20 mg | 5.6 orau | 7.4 orau | 1771 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 249 mg | 2500 mg | 10 orau | 13.2 orau | 1004 g |
| Konupūmā, Ca | 13 mg | 1000 mg | 1.3 orau | 1.7 orau | 7692 g |
| Konupora, Mg | 18 mg | 400 mg | 4.5 orau | 5.9 orau | 2222 g |
| Konutai, Na | 33 mg | 1300 mg | 2.5 orau | 3.3 orau | 3939 g |
| Sulphur, S | 18.3 mg | 1000 mg | 1.8 orau | 2.4 orau | 5464 g |
| Paihere, P | 49 mg | 800 mg | 6.1 orau | 8% | 1633 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.03 mg | 18 mg | 5.7 orau | 7.5 orau | 1748 g |
| Manganese, Mn | 0.119 mg | 2 mg | 6% | 7.9 orau | 1681 g |
| Parahi, Cu | 127 µg | 1000 µg | 12.7 orau | 16.7 orau | 787 g |
| Selenium, Mena | 1.2 µg | 55 µg | 2.2 orau | 2.9 orau | 4583 g |
| Zinc, Zn | 0.29 mg | 12 mg | 2.4 orau | 3.2 orau | 4138 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.091 g | ~ | |||
| valine | 0.098 g | ~ | |||
| Histidine * | 0.039 g | ~ | |||
| Isoleucine | 0.073 g | ~ | |||
| leucine | 0.107 g | ~ | |||
| lysine | 0.108 g | ~ | |||
| methionine | 0.028 g | ~ | |||
| threonine | 0.065 g | ~ | |||
| tryptophan | 0.028 g | ~ | |||
| phenylalanine | 0.078 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.057 g | ~ | |||
| Ko te waikawa Aspartic | 0.421 g | ~ | |||
| glycine | 0.056 g | ~ | |||
| waikawa glutamic | 0.302 g | ~ | |||
| Proline | 0.066 g | ~ | |||
| serine | 0.078 g | ~ | |||
| tyrosine | 0.065 g | ~ | |||
| cysteine | 0.025 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.032 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.001 g | ~ | |||
| 12: 0 Laurika | 0.003 g | ~ | |||
| 14: 0 Tuuturu | 0.001 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.021 g | ~ | |||
| 18: 0 Stearin | 0.005 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.006 g | min 16.8 g | |||
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 0.004 g | ~ | |||
| Nga waikawa hinu momona | 0.061 g | i 11.2 ki 20.6 | 0.5 orau | 0.7 orau | |
| 18: 2 Linoleic | 0.049 g | ~ | |||
| 18: 3 Linolenika | 0.012 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.012 g | i 0.9 ki 3.7 | 1.3 orau | 1.7 orau | |
| Nga waikawa momi Omega-6 | 0.049 g | i 4.7 ki 16.8 | 1% | 1.3 orau |
Ko te uara o te kaha ko 76 kcal.
Ko te riwai a O'Brien, whakatotoka ana, kaore i tunua taonga i te huaora me nga kohuke penei: te huaora C - 12,6%, te parahi - 12,7%
- huaora C ka uru ki nga tauhohenga redox, ko te mahinga o te punaha aarai mate, e whakatairanga ana i te ngongo o te rino. Ko te ngoikoretanga e arai ana i nga kiri totika me te heke o te toto, te pongaponga ihu na te nui o te uru me te ngoikore o nga punga toto.
- parahi he waahanga o te whākōkī ki te mahi redox me te whakauru ki te whakarewa rino, whakaongaonga i te mimiti o nga pūmua me te warowaihā. Ka uru ki nga whakaritenga o te tohatoha i nga kiko o te tinana o te tangata ki te hāora. Ko te ngoikoretanga e whakaatuhia ana e nga mate i te hanganga o te punaha Cardiovascular me te angaanga, te whanaketanga o te hononga honohono kiko.
Tags: ihirangi pūngoi 76 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te painga o te riwai a O'Brien, he hukapapa, he maoa, he koata, he kai totika, he hua whaihua riwai a O'Brien, kua whakatotoka, kaore i tunua.