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 | 230 kCal | 1684 kCal | 13.7 orau | 6% | 732 g |
| Pūmua | 10.5 g | 76 g | 13.8 orau | 6% | 724 g |
| Fats | 19.4 g | 56 g | 34.6 orau | 15 orau | 289 g |
| warowaihā | 2.6 g | 219 g | 1.2 orau | 0.5 orau | 8423 g |
| Water | 64.9 g | 2273 g | 2.9 orau | 1.3 orau | 3502 g |
| Ash | 2.6 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.087 mg | 1.5 mg | 5.8 orau | 2.5 orau | 1724 g |
| Huaora B2, riboflavin | 0.107 mg | 1.8 mg | 5.9 orau | 2.6 orau | 1682 g |
| Huaora B4, kowhiri | 43.7 mg | 500 mg | 8.7 orau | 3.8 orau | 1144 g |
| Huaora B5, pantothenic | 0.35 mg | 5 mg | 7% | 3% | 1429 g |
| Huaora B6, pyridoxine | 0.12 mg | 2 mg | 6% | 2.6 orau | 1667 g |
| Huaora B9, folate | 4 µg | 400 µg | 1% | 0.4 orau | 10000 g |
| Huaora B12, cobalamin | 1.02 µg | 3 µg | 34 orau | 14.8 orau | 294 g |
| Huaora D, calciferol | 0.6 µg | 10 µg | 6% | 2.6 orau | 1667 g |
| Huaora E, alpha tocopherol, TE | 0.22 mg | 15 mg | 1.5 orau | 0.7 orau | 6818 g |
| Huaora K, phylloquinone | 1.6 µg | 120 µg | 1.3 orau | 0.6 orau | 7500 g |
| Huaora PP, KORE | 1.613 mg | 20 mg | 8.1 orau | 3.5 orau | 1240 g |
| Betaine | 3.9 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 101 mg | 2500 mg | 4% | 1.7 orau | 2475 g |
| Konupūmā, Ca | 10 mg | 1000 mg | 1% | 0.4 orau | 10000 g |
| Konupora, Mg | 7 mg | 400 mg | 1.8 orau | 0.8 orau | 5714 g |
| Konutai, Na | 879 mg | 1300 mg | 67.6 orau | 29.4 orau | 148 g |
| Sulphur, S | 105 mg | 1000 mg | 10.5 orau | 4.6 orau | 952 g |
| Paihere, P | 49 mg | 800 mg | 6.1 orau | 2.7 orau | 1633 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.88 mg | 18 mg | 4.9 orau | 2.1 orau | 2045 g |
| Parahi, Cu | 30 µg | 1000 µg | 3% | 1.3 orau | 3333 g |
| Selenium, Mena | 16.9 µg | 55 µg | 30.7 orau | 13.3 orau | 325 g |
| Zinc, Zn | 1.6 mg | 12 mg | 13.3 orau | 5.8 orau | 750 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.707 g | ~ | |||
| valine | 0.573 g | ~ | |||
| Histidine * | 0.273 g | ~ | |||
| Isoleucine | 0.557 g | ~ | |||
| leucine | 0.797 g | ~ | |||
| lysine | 0.791 g | ~ | |||
| methionine | 0.265 g | ~ | |||
| threonine | 0.357 g | ~ | |||
| tryptophan | 0.109 g | ~ | |||
| phenylalanine | 0.425 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.651 g | ~ | |||
| Ko te waikawa Aspartic | 1.005 g | ~ | |||
| glycine | 1.013 g | ~ | |||
| waikawa glutamic | 1.304 g | ~ | |||
| Proline | 0.606 g | ~ | |||
| serine | 0.432 g | ~ | |||
| tyrosine | 0.341 g | ~ | |||
| cysteine | 0.175 g | ~ | |||
| Taimana | |||||
| cholesterol | 87 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 7.125 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.023 g | ~ | |||
| 12: 0 Laurika | 0.015 g | ~ | |||
| 14: 0 Tuuturu | 0.453 g | ~ | |||
| 16:0 XNUMX Palmitic | 4.177 g | ~ | |||
| 18: 0 Stearin | 2.457 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 9.628 g | min 16.8 g | 57.3 orau | 24.9 orau | |
| 16: 1 Palmitoleic | 1.167 g | ~ | |||
| 18:1 Olein (omega-9) | 8.461 g | ~ | |||
| Nga waikawa hinu momona | 1.29 g | i 11.2 ki 20.6 | 11.5 orau | 5% | |
| 18: 2 Linoleic | 0.99 g | ~ | |||
| 18: 3 Linolenika | 0.299 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.299 g | i 0.9 ki 3.7 | 33.2 orau | 14.4 orau | |
| Nga waikawa momi Omega-6 | 0.99 g | i 4.7 ki 16.8 | 21.1 orau | 9.2 orau |
Ko te uara o te kaha ko 230 kcal.
- hōtiti (7/8 ″ dia x 2 ″ te roa) = 16 g (36.8 kcal)
- 7 hōtiti (he mea totoro mai i te kēne, kupenga wt 4 oz) = 113 гр (259.9 кКал)
Ngoiti, Viennese, kēne, heihei, mīti kau, me te poaka taonga i te huaora me nga kohuke penei: te huaora B12 - 34%, te waatea - 30,7%, konutea - 13,3%
- 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.
- 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 230 kcal, te kohinga matū, te uara kai, te huaora, te kohuke, he aha te take i whai hua ai?