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 | 15 kCal | 1684 kCal | 0.9 orau | 6% | 11227 g |
| Pūmua | 1.14 g | 76 g | 1.5 orau | 10 orau | 6667 g |
| Fats | 0.36 g | 56 g | 0.6 orau | 4% | 15556 g |
| warowaihā | 1.69 g | 219 g | 0.8 orau | 5.3 orau | 12959 g |
| Muka muka | 1 g | 20 g | 5% | 33.3 orau | 2000 g |
| Water | 95.22 g | 2273 g | 4.2 orau | 28 orau | 2387 g |
| Ash | 0.59 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 56 µg | 900 µg | 6.2 orau | 41.3 orau | 1607 g |
| karotenana beta | 0.67 mg | 5 mg | 13.4 orau | 89.3 orau | 746 g |
| Lutein + Zeaxanthin | 1150 µg | ~ | |||
| Huaora B1, thiamine | 0.035 mg | 1.5 mg | 2.3 orau | 15.3 orau | 4286 g |
| Huaora B2, riboflavin | 0.024 mg | 1.8 mg | 1.3 orau | 8.7 orau | 7500 g |
| Huaora B4, kowhiri | 9.4 mg | 500 mg | 1.9 orau | 12.7 orau | 5319 g |
| Huaora B5, pantothenic | 0.288 mg | 5 mg | 5.8 orau | 38.7 orau | 1736 g |
| Huaora B6, pyridoxine | 0.08 mg | 2 mg | 4% | 26.7 orau | 2500 g |
| Huaora B9, folate | 28 µg | 400 µg | 7% | 46.7 orau | 1429 g |
| Huaora C, ascorbic | 12.9 mg | 90 mg | 14.3 orau | 95.3 orau | 698 g |
| Huaora E, alpha tocopherol, TE | 0.12 mg | 15 mg | 0.8 orau | 5.3 orau | 12500 g |
| Huaora K, phylloquinone | 4.2 µg | 120 µg | 3.5 orau | 23.3 orau | 2857 g |
| Huaora PP, KORE | 0.51 mg | 20 mg | 2.6 orau | 17.3 orau | 3922 g |
| Betaine | 0.3 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 264 mg | 2500 mg | 10.6 orau | 70.7 orau | 947 g |
| Konupūmā, Ca | 18 mg | 1000 mg | 1.8 orau | 12 orau | 5556 g |
| Konupora, Mg | 19 mg | 400 mg | 4.8 orau | 32 orau | 2105 g |
| Konutai, Na | 239 mg | 1300 mg | 18.4 orau | 122.7 orau | 544 g |
| Sulphur, S | 11.4 mg | 1000 mg | 1.1 orau | 7.3 orau | 8772 g |
| Paihere, P | 37 mg | 800 mg | 4.6 orau | 30.7 orau | 2162 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.37 mg | 18 mg | 2.1 orau | 14 orau | 4865 g |
| Manganese, Mn | 0.173 mg | 2 mg | 8.7 orau | 58 orau | 1156 g |
| Parahi, Cu | 52 µg | 1000 µg | 5.2 orau | 34.7 orau | 1923 g |
| Selenium, Mena | 0.2 µg | 55 µg | 0.4 orau | 2.7 orau | 27500 g |
| Zinc, Zn | 0.33 mg | 12 mg | 2.8 orau | 18.7 orau | 3636 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 1.71 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.027 g | ~ | |||
| valine | 0.029 g | ~ | |||
| Histidine * | 0.014 g | ~ | |||
| Isoleucine | 0.023 g | ~ | |||
| leucine | 0.037 g | ~ | |||
| lysine | 0.035 g | ~ | |||
| methionine | 0.009 g | ~ | |||
| threonine | 0.015 g | ~ | |||
| tryptophan | 0.006 g | ~ | |||
| phenylalanine | 0.022 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.033 g | ~ | |||
| Ko te waikawa Aspartic | 0.078 g | ~ | |||
| glycine | 0.024 g | ~ | |||
| waikawa glutamic | 0.068 g | ~ | |||
| Proline | 0.02 g | ~ | |||
| serine | 0.026 g | ~ | |||
| tyrosine | 0.017 g | ~ | |||
| cysteine | 0.007 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.072 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.065 g | ~ | |||
| 18: 0 Stearin | 0.007 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.029 g | min 16.8 g | 0.2 orau | 1.3 orau | |
| 18:1 Olein (omega-9) | 0.029 g | ~ | |||
| Nga waikawa hinu momona | 0.151 g | i 11.2 ki 20.6 | 1.3 orau | 8.7 orau | |
| 18: 2 Linoleic | 0.058 g | ~ | |||
| 18: 3 Linolenika | 0.094 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.094 g | i 0.9 ki 3.7 | 10.4 orau | 69.3 orau | |
| Nga waikawa momi Omega-6 | 0.058 g | i 4.7 ki 16.8 | 1.2 orau | 8% |
Ko te uara o te kaha ko 15 kcal.
- 0,5 kapu poro = 90 g (13.5 kCal)
- 0,5 kapu, i konatunatua = 120 g (18 kCal)
Zucchini me te kiri, kohuatia, me te tote whai rawa i te huaora me te kohuke pēnei i: beta-carotene - 13,4%, huaora C - 14,3%
- B-karotene Ko te provitamin A me nga taonga antioxidant. Ko te 6 mcg beta-carotene he rite ki te 1 mcg o te huaora A.
- huaora C ka uru ki nga tauhohenga redox, ko te mahinga o te punaha aarai mate, e whakatairanga ana i te ngongo o te rino. Ko te ngoikoretanga e arai ana i nga kiri totika me te heke o te toto, te pongaponga ihu na te nui o te uru me te ngoikore o nga punga toto.
Tags: ihirangi pūngoi 15 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te Zucchini me te kiri, kohuatia, me te tote, nga kaata, nga matūkai, nga hua whaihua o te Zucchini me te kiri, kohuatia, me te tote