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 | 282 kCal | 1684 kCal | 16.7 orau | 5.9 orau | 597 g |
| Pūmua | 16.24 g | 76 g | 21.4 orau | 7.6 orau | 468 g |
| Fats | 16.18 g | 56 g | 28.9 orau | 10.2 orau | 346 g |
| warowaihā | 17.07 g | 219 g | 7.8 orau | 2.8 orau | 1283 g |
| Muka muka | 0.9 g | 20 g | 4.5 orau | 1.6 orau | 2222 g |
| Water | 47.16 g | 2273 g | 2.1 orau | 0.7 orau | 4820 g |
| Ash | 2.44 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 44 µg | 900 µg | 4.9 orau | 1.7 orau | 2045 g |
| Retinol | 0.04 mg | ~ | |||
| carotenes alpha | 1 µg | ~ | |||
| karotenana beta | 0.051 mg | 5 mg | 1% | 0.4 orau | 9804 g |
| beta Cryptoxanthin | 3 µg | ~ | |||
| Lycopene | 980 µg | ~ | |||
| Lutein + Zeaxanthin | 17 µg | ~ | |||
| Huaora B1, thiamine | 0.231 mg | 1.5 mg | 15.4 orau | 5.5 orau | 649 g |
| Huaora B2, riboflavin | 0.204 mg | 1.8 mg | 11.3 orau | 4% | 882 g |
| Huaora B4, kowhiri | 43.7 mg | 500 mg | 8.7 orau | 3.1 orau | 1144 g |
| Huaora B6, pyridoxine | 0.214 mg | 2 mg | 10.7 orau | 3.8 orau | 935 g |
| Huaora B9, folate | 61 µg | 400 µg | 15.3 orau | 5.4 orau | 656 g |
| Huaora B12, cobalamin | 1.28 µg | 3 µg | 42.7 orau | 15.1 orau | 234 g |
| Huaora C, ascorbic | 2.9 mg | 90 mg | 3.2 orau | 1.1 orau | 3103 g |
| Huaora D, calciferol | 0.2 µg | 10 µg | 2% | 0.7 orau | 5000 g |
| Huaora E, alpha tocopherol, TE | 0.35 mg | 15 mg | 2.3 orau | 0.8 orau | 4286 g |
| Huaora K, phylloquinone | 4.7 µg | 120 µg | 3.9 orau | 1.4 orau | 2553 g |
| Huaora PP, KORE | 3.462 mg | 20 mg | 17.3 orau | 6.1 orau | 578 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 226 mg | 2500 mg | 9% | 3.2 orau | 1106 g |
| Konupūmā, Ca | 150 mg | 1000 mg | 15 orau | 5.3 orau | 667 g |
| Konupora, Mg | 21 mg | 400 mg | 5.3 orau | 1.9 orau | 1905 g |
| Konutai, Na | 617 mg | 1300 mg | 47.5 orau | 16.8 orau | 211 g |
| Sulphur, S | 162.4 mg | 1000 mg | 16.2 orau | 5.7 orau | 616 g |
| Paihere, P | 165 mg | 800 mg | 20.6 orau | 7.3 orau | 485 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.35 mg | 18 mg | 13.1 orau | 4.6 orau | 766 g |
| Manganese, Mn | 0.198 mg | 2 mg | 9.9 orau | 3.5 orau | 1010 g |
| Parahi, Cu | 81 µg | 1000 µg | 8.1 orau | 2.9 orau | 1235 g |
| Selenium, Mena | 17.9 µg | 55 µg | 32.5 orau | 11.5 orau | 307 g |
| Zinc, Zn | 2.77 mg | 12 mg | 23.1 orau | 8.2 orau | 433 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 4.16 g | max 100 g | |||
| Te kūhuka (dextrose) | 1.38 g | ~ | |||
| lactose | 0.54 g | ~ | |||
| Tuhinga o mua | 0.38 g | ~ | |||
| huawhenua | 1.86 g | ~ | |||
| Taimana | |||||
| cholesterol | 50 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.721 g | max 1.9 g | |||
| momona momona monounsaturated | 0.62 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 6.96 g | max 18.7 g | |||
| 4: 0 Hinu | 0.082 g | ~ | |||
| 6-0 nairona | 0.07 g | ~ | |||
| 8: 0 Parani | 0.049 g | ~ | |||
| 10: 0 Mahinga | 0.121 g | ~ | |||
| 12: 0 Laurika | 0.138 g | ~ | |||
| 14: 0 Tuuturu | 0.714 g | ~ | |||
| 15: 0 Pentadecanoic | 0.095 g | ~ | |||
| 16:0 XNUMX Palmitic | 3.556 g | ~ | |||
| 17-0 margarine | 0.153 g | ~ | |||
| 18: 0 Stearin | 1.94 g | ~ | |||
| 20: 0 Taketake | 0.023 g | ~ | |||
| 22: 0 | 0.01 g | ~ | |||
| 24: 0 Hinengaro | 0.006 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 6.001 g | min 16.8 g | 35.7 orau | 12.7 orau | |
| 14: 1 Myristoleic | 0.129 g | ~ | |||
| 16: 1 Palmitoleic | 0.41 g | ~ | |||
| 16: 1 ki | 0.36 g | ~ | |||
| 16: 1 whakawhiti | 0.051 g | ~ | |||
| 17: 1 Heptadecene | 0.096 g | ~ | |||
| 18:1 Olein (omega-9) | 5.304 g | ~ | |||
| 18: 1 ki | 4.735 g | ~ | |||
| 18: 1 whakawhiti | 0.569 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.05 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.009 g | ~ | |||
| 22: 1 ki | 0.009 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.003 g | ~ | |||
| Nga waikawa hinu momona | 1.314 g | i 11.2 ki 20.6 | 11.7 orau | 4.1 orau | |
| 18: 2 Linoleic | 1.115 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.101 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 0.931 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.083 g | ~ | |||
| 18: 3 Linolenika | 0.116 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.112 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.004 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.001 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.005 g | ~ | |||
| 20: 3 Eicosatriene | 0.021 g | ~ | |||
| 20: 3 Omeka-6 | 0.018 g | ~ | |||
| 20: 4 Arachidonic | 0.031 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.005 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.129 g | i 0.9 ki 3.7 | 14.3 orau | 5.1 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.007 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.011 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.996 g | i 4.7 ki 16.8 | 21.2 orau | 7.5 orau |
Ko te uara o te kaha ko 282 kcal.
- take = 173 g (487.9 kCal)
He kai nohopuku, he tiihi tiihi, he taarua, he tapahi paerewa, he mea kinaki taonga nui i te huaora me nga kohuke penei: te huaora B1 - 15,4%, huaora B2 - 11,3%, huaora B9 - 15,3%, huaora B12 - 42,7%, huaora PP - 17,3%, konupūmā - 15%, ūkuikui - 20,6%, rino - 13,1%, waatea - 32,5%, konutea - 23,1%
- 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
- 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.
- B6 huaora hei coenzyme, ka uru atu ratau ki te whakarahi i nga waikawa ngako me nga waikawa amino. Ko te ngoikoretanga o te takahuri ka ngoikore te waihanga o nga waikawa ngota me te pūmua, ka hua te aukati i te tipu me te wehenga o te pūtau, ina koa ki nga kiko tere: te koiwi wheua, te epithelium puku, me etahi atu. te koretake o te kai, te hē o te whanautanga me te whanaketanga o te tamaiti. He hononga kaha kua whakaatuhia i waenga i te taumata folate me te homocysteine me te raru o te mate mate pukupuku.
- 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 PP whai wāhi i roto i te tauhohenga redox o te pūngao pākia. Ko te iti o te kai huaora e haere tahi ana me te porearea o te ahua o te kiri, te puku me te punaha io.
- konupūmā ko te waahanga nui o o tatou wheua, hei kaitautoko mo te punaha io, ka uru atu ki te aukati o te uaua. Ko te ngoikoretanga o te konupuna ka arahi ki te whakaheke i te tuaiwi, nga koiwi pelvic me nga pito o raro, ka piki te tuponotanga o te osteoporosis.
- Waehau he maha nga waahanga a-tinana, tae atu ki te kaha o te kaha, te whakahaere i te toenga waikawa-waikawa, he waahanga o te phospholipids, nga nucleotides me nga waikawa waikawa, e tika ana mo te kohuke o nga koiwi me nga niho. Ko te ngoikoretanga ka arahi atu ki te anorexia, te anemia, te riikiri.
- Iron he waahanga o nga pūmua o ngā momo mahi, tae atu ki nga whākōkī. Whai wāhi i roto i te kawe o irahiko, hāora, whakarite i te ara o te tauhohenga redox me te whakahohenga o te peroxidation. Ko te koretake o te kohi ka arahi ki te anemia hypochromic, myoglobin-ngoikore te atoni o nga uaua koiwi, te nui haere o te ngenge, te myocardiopathy, te gastritis atrophic.
- 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 282 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te mea pai mo te kai Tere, tiiwhiwhi, tiimiti, taarua, me te tapahi paerewa, waatea, Calories, Ngaro, Taonga whaihua Kai nohopuku, tiihi tiimiri, taarua, me te topetahi paerewa , whakaranu