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 | 131 kCal | 1684 kCal | 7.8 orau | 6% | 1285 g |
| Pūmua | 13.1 g | 76 g | 17.2 orau | 13.1 orau | 580 g |
| Fats | 5.6 g | 56 g | 10 orau | 7.6 orau | 1000 g |
| warowaihā | 7.5 g | 219 g | 3.4 orau | 2.6 orau | 2920 g |
| Water | 72.7 g | 2273 g | 3.2 orau | 2.4 orau | 3127 g |
| Ash | 1.1 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 21 µg | 900 µg | 2.3 orau | 1.8 orau | 4286 g |
| karotenana beta | 0.246 mg | 5 mg | 4.9 orau | 3.7 orau | 2033 g |
| Huaora B1, thiamine | 0.01 mg | 1.5 mg | 0.7 orau | 0.5 orau | 15000 g |
| Huaora B2, riboflavin | 0.3 mg | 1.8 mg | 16.7 orau | 12.7 orau | 600 g |
| Huaora B4, kowhiri | 255.7 mg | 500 mg | 51.1 orau | 39 orau | 196 g |
| Huaora B6, pyridoxine | 0.01 mg | 2 mg | 0.5 orau | 0.4 orau | 20000 g |
| Huaora B9, folate | 17 µg | 400 µg | 4.3 orau | 3.3 orau | 2353 g |
| Huaora B12, cobalamin | 0.17 µg | 3 µg | 5.7 orau | 4.4 orau | 1765 g |
| Huaora D, calciferol | 1.8 µg | 10 µg | 18 orau | 13.7 orau | 556 g |
| Huaora D3, cholecalciferol | 1.8 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.84 mg | 15 mg | 5.6 orau | 4.3 orau | 1786 g |
| Huaora K, phylloquinone | 1.8 µg | 120 µg | 1.5 orau | 1.1 orau | 6667 g |
| Huaora PP, KORE | 0.09 mg | 20 mg | 0.5 orau | 0.4 orau | 22222 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 147 mg | 2500 mg | 5.9 orau | 4.5 orau | 1701 g |
| Konupūmā, Ca | 17 mg | 1000 mg | 1.7 orau | 1.3 orau | 5882 g |
| Konupora, Mg | 10 mg | 400 mg | 2.5 orau | 1.9 orau | 4000 g |
| Konutai, Na | 162 mg | 1300 mg | 12.5 orau | 9.5 orau | 802 g |
| Sulphur, S | 131 mg | 1000 mg | 13.1 orau | 10 orau | 763 g |
| Paihere, P | 30 mg | 800 mg | 3.8 orau | 2.9 orau | 2667 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.23 mg | 18 mg | 1.3 orau | 1% | 7826 g |
| Parahi, Cu | 30 µg | 1000 µg | 3% | 2.3 orau | 3333 g |
| Selenium, Mena | 22.9 µg | 55 µg | 41.6 orau | 31.8 orau | 240 g |
| Zinc, Zn | 0.14 mg | 12 mg | 1.2 orau | 0.9 orau | 8571 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 7.5 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 277 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.052 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.009 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.717 g | ~ | |||
| 18: 0 Stearin | 0.318 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.339 g | min 16.8 g | 13.9 orau | 10.6 orau | |
| 16: 1 Palmitoleic | 0.057 g | ~ | |||
| 18:1 Olein (omega-9) | 2.272 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.004 g | ~ | |||
| Nga waikawa hinu momona | 1.778 g | i 11.2 ki 20.6 | 15.9 orau | 12.1 orau | |
| 18: 2 Linoleic | 1.635 g | ~ | |||
| 18: 3 Linolenika | 0.115 g | ~ | |||
| 20: 4 Arachidonic | 0.019 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.121 g | i 0.9 ki 3.7 | 13.4 orau | 10.2 orau | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.005 g | ~ | |||
| Nga waikawa momi Omega-6 | 1.654 g | i 4.7 ki 16.8 | 35.2 orau | 26.9 orau |
Ko te uara o te kaha ko 131 kcal.
Nga hua heki, kua whakatotoka whai rawa i roto i te huaora me nga kohuke penei: te huaora B2 - 16,7%, pooti - 51,1%, huaora D - 18%, waatea - 41,6%
- B2 huaora ka uru atu ki nga tauhohenga redox, ka whakarei ake i te tae o te kaitata tirohanga me te urutau pouri. Ko te iti o te kai o te huaora B2 e haere tahi ana me te takahi i te ahua o te kiri, i nga kiriuhi mucous, i te ngoikore o te marama me te tirohanga o te kakarauritanga.
- 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.
- huaora D pupuri ana i te homeostasis o te konupūmā me te ūkuikui, e kawe ana i ngā mahinga o te kohuke wheua. Ko te kore o te huaora D ka ngoikore i te pungatara o te konupūmā me te ūkuikui i roto i nga wheua, ka nui ake te heke o te kiko o te koiwi, ka nui ake te raru o te osteoporosis.
- 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 131 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te painga o te hua manu koretake, te hukapapa, te Calories, nga matūkai, nga hua whai hua Huahua heki, whakatotoka