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 | 519 kCal | 1684 kCal | 30.8 orau | 5.9 orau | 324 g |
| Pūmua | 2.3 g | 76 g | 3% | 0.6 orau | 3304 g |
| Fats | 33.6 g | 56 g | 60 orau | 11.6 orau | 167 g |
| warowaihā | 50.7 g | 219 g | 23.2 orau | 4.5 orau | 432 g |
| Muka muka | 7.7 g | 20 g | 38.5 orau | 7.4 orau | 260 g |
| Water | 4.3 g | 2273 g | 0.2 orau | 52860 g | |
| Ash | 1.4 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 4 µg | 900 µg | 0.4 orau | 0.1 orau | 22500 g |
| carotenes alpha | 32 µg | ~ | |||
| karotenana beta | 0.034 mg | 5 mg | 0.7 orau | 0.1 orau | 14706 g |
| Lutein + Zeaxanthin | 46 µg | ~ | |||
| Huaora B1, thiamine | 0.085 mg | 1.5 mg | 5.7 orau | 1.1 orau | 1765 g |
| Huaora B2, riboflavin | 0.017 mg | 1.8 mg | 0.9 orau | 0.2 orau | 10588 g |
| Huaora B4, kowhiri | 21.3 mg | 500 mg | 4.3 orau | 0.8 orau | 2347 g |
| Huaora B5, pantothenic | 0.62 mg | 5 mg | 12.4 orau | 2.4 orau | 806 g |
| Huaora B6, pyridoxine | 0.26 mg | 2 mg | 13 orau | 2.5 orau | 769 g |
| Huaora B9, folate | 14 µg | 400 µg | 3.5 orau | 0.7 orau | 2857 g |
| Huaora C, ascorbic | 6.3 mg | 90 mg | 7% | 1.3 orau | 1429 g |
| Huaora E, alpha tocopherol, TE | 0.24 mg | 15 mg | 1.6 orau | 0.3 orau | 6250 g |
| Huaora K, phylloquinone | 1.3 µg | 120 µg | 1.1 orau | 0.2 orau | 9231 g |
| Huaora PP, KORE | 0.71 mg | 20 mg | 3.6 orau | 0.7 orau | 2817 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 536 mg | 2500 mg | 21.4 orau | 4.1 orau | 466 g |
| Konupūmā, Ca | 18 mg | 1000 mg | 1.8 orau | 0.3 orau | 5556 g |
| Konupora, Mg | 76 mg | 400 mg | 19 orau | 3.7 orau | 526 g |
| Konutai, Na | 6 mg | 1300 mg | 0.5 orau | 0.1 orau | 21667 g |
| Sulphur, S | 23 mg | 1000 mg | 2.3 orau | 0.4 orau | 4348 g |
| Paihere, P | 56 mg | 800 mg | 7% | 1.3 orau | 1429 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.25 mg | 18 mg | 6.9 orau | 1.3 orau | 1440 g |
| Manganese, Mn | 1.56 mg | 2 mg | 78 orau | 15 orau | 128 g |
| Parahi, Cu | 205 µg | 1000 µg | 20.5 orau | 3.9 orau | 488 g |
| Selenium, Mena | 1.5 µg | 55 µg | 2.7 orau | 0.5 orau | 3667 g |
| Zinc, Zn | 0.75 mg | 12 mg | 6.3 orau | 1.2 orau | 1600 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 35.34 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.104 g | ~ | |||
| valine | 0.104 g | ~ | |||
| Histidine * | 0.18 g | ~ | |||
| Isoleucine | 0.074 g | ~ | |||
| leucine | 0.158 g | ~ | |||
| lysine | 0.107 g | ~ | |||
| methionine | 0.024 g | ~ | |||
| threonine | 0.076 g | ~ | |||
| tryptophan | 0.027 g | ~ | |||
| phenylalanine | 0.086 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.087 g | ~ | |||
| Ko te waikawa Aspartic | 0.253 g | ~ | |||
| glycine | 0.082 g | ~ | |||
| waikawa glutamic | 0.248 g | ~ | |||
| Proline | 0.089 g | ~ | |||
| serine | 0.104 g | ~ | |||
| tyrosine | 0.053 g | ~ | |||
| cysteine | 0.039 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 28.97 g | max 18.7 g | |||
| 6-0 nairona | 0.2 g | ~ | |||
| 8: 0 Parani | 2.51 g | ~ | |||
| 10: 0 Mahinga | 2.01 g | ~ | |||
| 12: 0 Laurika | 14.91 g | ~ | |||
| 14: 0 Tuuturu | 5.62 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.79 g | ~ | |||
| 18: 0 Stearin | 0.94 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.95 g | min 16.8 g | 11.6 orau | 2.2 orau | |
| 18:1 Olein (omega-9) | 1.95 g | ~ | |||
| Nga waikawa hinu momona | 0.63 g | i 11.2 ki 20.6 | 5.6 orau | 1.1 orau | |
| 18: 2 Linoleic | 0.62 g | ~ | |||
| 18: 3 Linolenika | 0.01 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.01 g | i 0.9 ki 3.7 | 1.1 orau | 0.2 orau | |
| Nga waikawa momi Omega-6 | 0.62 g | i 4.7 ki 16.8 | 13.2 orau | 2.5 orau |
Ko te uara o te kaha ko 519 kcal.
- Oz = 28.35 g (147.1 kCal)
- 3 Oz = 85 g (441.2 kCal)
- 1,5 Oz = 42 g (218 kCal)
Paramanawa, maramara panana taonga i te huaora me nga kohuke penei: te huaora B5 - 12,4%, huaora B6 - 13%, pāhare pāporo - 21,4%, konupora - 19%, manganese - 78%, parahi - 20,5 %
- 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.
- 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.
- konupora whai wāhi i roto i te pākia pūngao, te whakahiatotanga o te pūmua, waikawa karihi, he pānga whakaū i runga i te kiriuhi, e tika ana kia mau tonu te homeostasis o te konupūmā, te pāhare pāporo me te konutai. Ko te korenga o te konupora ka arahi ki te hypomagnesemia, he nui ake te morearea o te whakaheke toto, te mate ngakau.
- 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
- 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 519 kcal, hanganga matū, uara kai totika, huaora, kohuke, te painga o te Paramanawa, te maramara panana, nga kaata, nga matūkai, nga taonga whai hua Paramanawa, maramara panana