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 | 134 kCal | 1684 kCal | 8% | 6% | 1257 g |
| Pūmua | 14.59 g | 76 g | 19.2 orau | 14.3 orau | 521 g |
| Fats | 7.65 g | 56 g | 13.7 orau | 10.2 orau | 732 g |
| warowaihā | 1.79 g | 219 g | 0.8 orau | 0.6 orau | 12235 g |
| Water | 72.98 g | 2273 g | 3.2 orau | 2.4 orau | 3115 g |
| Ash | 2.99 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.043 mg | 1.5 mg | 2.9 orau | 2.2 orau | 3488 g |
| Huaora B2, riboflavin | 0.062 mg | 1.8 mg | 3.4 orau | 2.5 orau | 2903 g |
| Huaora B5, pantothenic | 0.565 mg | 5 mg | 11.3 orau | 8.4 orau | 885 g |
| Huaora B6, pyridoxine | 0.298 mg | 2 mg | 14.9 orau | 11.1 orau | 671 g |
| Huaora B9, folate | 3 µg | 400 µg | 0.8 orau | 0.6 orau | 13333 g |
| Huaora B12, cobalamin | 0.24 µg | 3 µg | 8% | 6% | 1250 g |
| Huaora E, alpha tocopherol, TE | 0.07 mg | 15 mg | 0.5 orau | 0.4 orau | 21429 g |
| Awhe Tocopherol | 0.02 mg | ~ | |||
| Huaora K, phylloquinone | 0.5 µg | 120 µg | 0.4 orau | 0.3 orau | 24000 g |
| Huaora PP, KORE | 6.536 mg | 20 mg | 32.7 orau | 24.4 orau | 306 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 324 mg | 2500 mg | 13 orau | 9.7 orau | 772 g |
| Konupūmā, Ca | 6 mg | 1000 mg | 0.6 orau | 0.4 orau | 16667 g |
| Konupora, Mg | 17 mg | 400 mg | 4.3 orau | 3.2 orau | 2353 g |
| Konutai, Na | 883 mg | 1300 mg | 67.9 orau | 50.7 orau | 147 g |
| Sulphur, S | 145.9 mg | 1000 mg | 14.6 orau | 10.9 orau | 685 g |
| Paihere, P | 121 mg | 800 mg | 15.1 orau | 11.3 orau | 661 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.32 mg | 18 mg | 1.8 orau | 1.3 orau | 5625 g |
| Manganese, Mn | 0.017 mg | 2 mg | 0.9 orau | 0.7 orau | 11765 g |
| Parahi, Cu | 69 µg | 1000 µg | 6.9 orau | 5.1 orau | 1449 g |
| Selenium, Mena | 11.7 µg | 55 µg | 21.3 orau | 15.9 orau | 470 g |
| Zinc, Zn | 0.65 mg | 12 mg | 5.4 orau | 4% | 1846 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.43 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.928 g | ~ | |||
| valine | 0.702 g | ~ | |||
| Histidine * | 0.419 g | ~ | |||
| Isoleucine | 0.711 g | ~ | |||
| leucine | 1.048 g | ~ | |||
| lysine | 1.167 g | ~ | |||
| methionine | 0.382 g | ~ | |||
| threonine | 0.597 g | ~ | |||
| tryptophan | 0.16 g | ~ | |||
| phenylalanine | 0.562 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.873 g | ~ | |||
| Ko te waikawa Aspartic | 1.301 g | ~ | |||
| glycine | 1.034 g | ~ | |||
| waikawa glutamic | 2.112 g | ~ | |||
| Proline | 0.75 g | ~ | |||
| serine | 0.52 g | ~ | |||
| tyrosine | 0.461 g | ~ | |||
| cysteine | 0.198 g | ~ | |||
| Taimana | |||||
| cholesterol | 39 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.48 g | max 18.7 g | |||
| 12: 0 Laurika | 0.008 g | ~ | |||
| 14: 0 Tuuturu | 0.074 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.874 g | ~ | |||
| 18: 0 Stearin | 0.46 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.816 g | min 16.8 g | 16.8 orau | 12.5 orau | |
| 16: 1 Palmitoleic | 0.397 g | ~ | |||
| 18:1 Olein (omega-9) | 2.333 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.085 g | ~ | |||
| Nga waikawa hinu momona | 1.456 g | i 11.2 ki 20.6 | 13 orau | 9.7 orau | |
| 18: 2 Linoleic | 1.325 g | ~ | |||
| 18: 3 Linolenika | 0.057 g | ~ | |||
| 20: 4 Arachidonic | 0.038 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.014 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.093 g | i 0.9 ki 3.7 | 10.3 orau | 7.7 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.007 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.015 g | ~ | |||
| Nga waikawa momi Omega-6 | 1.363 g | i 4.7 ki 16.8 | 29 orau | 21.6 orau |
Ko te uara o te kaha ko 134 kcal.
- te mahi 2 oz = 56 g (75 kCal)
Hurihia te uma o te heihei tunu paraoa whai rawa i te huaora me nga kohuke penei: te huaora B5 - 11,3%, huaora B6 - 14,9%, huaora PP - 32,7%, pāhare pāporo - 13%, ūkuikui - 15,1%, selenium - 21,3%
- 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 whai wāhi ki te tiaki i te urupare ārai, te aukati me te hātepe whakaohooho i roto i te punaha io, ki te huri o ngā waikawa amino, ki te pākia o te tryptophan, lipids me te waikawa ngako, ka whai wāhi ki te hanga noa i ngā erythrocytes, te pupuri i te taumata noa o te homocysteine i roto i te toto. Ko te iti o te kai o te huaora B6 me te heke iho o te hiahia, he takahi i te ahua o te kiri, te whanaketanga o te homocysteinemia, te anemia.
- 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.
- pāhare pāporo Ko te katote intracellular matua e uru ana ki te whakaritenga o te wai, te waikawa me te toenga electrolyte, ka uru atu ki nga mahi whakaoho io, whakatekehanga ture.
- 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.
- 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 134 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te whaihua o te uma heihei ka tunua ki te oumu, nga kohinga, nga matūkai, nga taonga whai hua Hurihia nga uma heihei kua tunua ki te oumu.