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 | 235 kCal | 1684 kCal | 14 orau | 6% | 717 g |
| Pūmua | 7.66 g | 76 g | 10.1 orau | 4.3 orau | 992 g |
| Fats | 17.34 g | 56 g | 31 orau | 13.2 orau | 323 g |
| warowaihā | 11.74 g | 219 g | 5.4 orau | 2.3 orau | 1865 g |
| Muka muka | 0.2 g | 20 g | 1% | 0.4 orau | 10000 g |
| Water | 60.28 g | 2273 g | 2.7 orau | 1.1 orau | 3771 g |
| Ash | 2.78 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 26 µg | 900 µg | 2.9 orau | 1.2 orau | 3462 g |
| Retinol | 0.026 mg | ~ | |||
| Huaora B1, thiamine | 0.172 mg | 1.5 mg | 11.5 orau | 4.9 orau | 872 g |
| Huaora B2, riboflavin | 0.134 mg | 1.8 mg | 7.4 orau | 3.1 orau | 1343 g |
| Huaora B4, kowhiri | 62.3 mg | 500 mg | 12.5 orau | 5.3 orau | 803 g |
| Huaora B5, pantothenic | 0.43 mg | 5 mg | 8.6 orau | 3.7 orau | 1163 g |
| Huaora B6, pyridoxine | 0.12 mg | 2 mg | 6% | 2.6 orau | 1667 g |
| Huaora B9, folate | 2 µg | 400 µg | 0.5 orau | 0.2 orau | 20000 g |
| Huaora B12, cobalamin | 1.12 µg | 3 µg | 37.3 orau | 15.9 orau | 268 g |
| Huaora D, calciferol | 0.6 µg | 10 µg | 6% | 2.6 orau | 1667 g |
| Huaora E, alpha tocopherol, TE | 1.74 mg | 15 mg | 11.6 orau | 4.9 orau | 862 g |
| Huaora K, phylloquinone | 1.6 µg | 120 µg | 1.3 orau | 0.6 orau | 7500 g |
| Huaora PP, KORE | 1.73 mg | 20 mg | 8.7 orau | 3.7 orau | 1156 g |
| Betaine | 5.5 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 110 mg | 2500 mg | 4.4 orau | 1.9 orau | 2273 g |
| Konupūmā, Ca | 12 mg | 1000 mg | 1.2 orau | 0.5 orau | 8333 g |
| Konupora, Mg | 8 mg | 400 mg | 2% | 0.9 orau | 5000 g |
| Konutai, Na | 1013 mg | 1300 mg | 77.9 orau | 33.1 orau | 128 g |
| Sulphur, S | 76.6 mg | 1000 mg | 7.7 orau | 3.3 orau | 1305 g |
| Paihere, P | 59 mg | 800 mg | 7.4 orau | 3.1 orau | 1356 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.79 mg | 18 mg | 4.4 orau | 1.9 orau | 2278 g |
| Manganese, Mn | 0.026 mg | 2 mg | 1.3 orau | 0.6 orau | 7692 g |
| Parahi, Cu | 130 µg | 1000 µg | 13 orau | 5.5 orau | 769 g |
| Selenium, Mena | 9.7 µg | 55 µg | 17.6 orau | 7.5 orau | 567 g |
| Zinc, Zn | 1.02 mg | 12 mg | 8.5 orau | 3.6 orau | 1176 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.53 g | ~ | |||
| valine | 0.356 g | ~ | |||
| Histidine * | 0.279 g | ~ | |||
| Isoleucine | 0.334 g | ~ | |||
| leucine | 0.6 g | ~ | |||
| lysine | 0.663 g | ~ | |||
| methionine | 0.196 g | ~ | |||
| threonine | 0.334 g | ~ | |||
| tryptophan | 0.082 g | ~ | |||
| phenylalanine | 0.301 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.467 g | ~ | |||
| Ko te waikawa Aspartic | 0.72 g | ~ | |||
| glycine | 0.441 g | ~ | |||
| waikawa glutamic | 1.14 g | ~ | |||
| Proline | 0.349 g | ~ | |||
| serine | 0.305 g | ~ | |||
| tyrosine | 0.235 g | ~ | |||
| cysteine | 0.106 g | ~ | |||
| Taimana | |||||
| cholesterol | 38 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 5.977 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.05 g | ~ | |||
| 12: 0 Laurika | 0.05 g | ~ | |||
| 14: 0 Tuuturu | 0.289 g | ~ | |||
| 16:0 XNUMX Palmitic | 3.573 g | ~ | |||
| 18: 0 Stearin | 2.016 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 7.584 g | min 16.8 g | 45.1 orau | 19.2 orau | |
| 16: 1 Palmitoleic | 0.709 g | ~ | |||
| 18:1 Olein (omega-9) | 6.876 g | ~ | |||
| Nga waikawa hinu momona | 2.565 g | i 11.2 ki 20.6 | 22.9 orau | 9.7 orau | |
| 18: 2 Linoleic | 2.185 g | ~ | |||
| 18: 3 Linolenika | 0.379 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.379 g | i 0.9 ki 3.7 | 42.1 orau | 17.9 orau | |
| Nga waikawa momi Omega-6 | 2.185 g | i 4.7 ki 16.8 | 46.5 orau | 19.8 orau |
Ko te uara o te kaha ko 235 kcal.
- punetēpu = 15 g (35.3 kCal)
- Oz = 28.35 g (66.6 kCal)
Horahia mo nga hanewiti, paato, poaka me te kau whai rawa i roto i te huaora me nga kohuke penei: te huaora B1 - 11,5%, pootihia - 12,5%, huaora B12 - 37,3%, huaora E - 11,6%, parahi - 13%, selenium - 17,6%
- B1 huaora he waahanga no nga whākōkī nui o te warowaihā me te pūngao pākaha, e whakarato ana i te tinana ki te pūngao me ngā matū kirihou, me te pākia o te waikawa amino peka-mekameka. Ko te kore o tenei huaora e arai ana i nga mate nui o te io, te ngaungai o te mate me te punaha mate pukupuku
- 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.
- 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.
- huaora E kei i a ia nga momo antioxidant, he mea tika mo te mahi o nga gonad, ko te uaua o te ngakau, he kaiwhakapai i te kiri o te kiri i te kiri. I te ngoikore o te huaora E, ka kitea te hemolysis o te erythrocytes me nga mate neurological.
- 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.
- 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 235 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te whaihua Horahia mo te hanawiti, te paato, te poaka me te kau, te kaata, nga matūkai, nga taonga whaihua Horahia mo nga hanewiti, paato, poaka me te kau