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 | 197 kCal | 1684 kCal | 11.7 orau | 5.9 orau | 855 g |
| Pūmua | 10.33 g | 76 g | 13.6 orau | 6.9 orau | 736 g |
| Fats | 14.92 g | 56 g | 26.6 orau | 13.5 orau | 375 g |
| warowaihā | 5.38 g | 219 g | 2.5 orau | 1.3 orau | 4071 g |
| Muka muka | 0.1 g | 20 g | 0.5 orau | 0.3 orau | 20000 g |
| Water | 66.86 g | 2273 g | 2.9 orau | 1.5 orau | 3400 g |
| Ash | 2.41 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 82 µg | 900 µg | 9.1 orau | 4.6 orau | 1098 g |
| Retinol | 0.08 mg | ~ | |||
| karotenana beta | 0.026 mg | 5 mg | 0.5 orau | 0.3 orau | 19231 g |
| Huaora B1, thiamine | 0.044 mg | 1.5 mg | 2.9 orau | 1.5 orau | 3409 g |
| Huaora B2, riboflavin | 0.243 mg | 1.8 mg | 13.5 orau | 6.9 orau | 741 g |
| Huaora B4, kowhiri | 5.1 mg | 500 mg | 1% | 0.5 orau | 9804 g |
| Huaora B5, pantothenic | 0.233 mg | 5 mg | 4.7 orau | 2.4 orau | 2146 g |
| Huaora B6, pyridoxine | 0.045 mg | 2 mg | 2.3 orau | 1.2 orau | 4444 g |
| Huaora B9, folate | 11 µg | 400 µg | 2.8 orau | 1.4 orau | 3636 g |
| Huaora B12, cobalamin | 0.35 µg | 3 µg | 11.7 orau | 5.9 orau | 857 g |
| Huaora C, ascorbic | 0.6 mg | 90 mg | 0.7 orau | 0.4 orau | 15000 g |
| Huaora D, calciferol | 1 µg | 10 µg | 10 orau | 5.1 orau | 1000 g |
| Huaora D3, cholecalciferol | 1 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6 orau | 0.3 orau | 16667 g |
| Huaora K, phylloquinone | 0.9 µg | 120 µg | 0.8 orau | 0.4 orau | 13333 g |
| Huaora PP, KORE | 0.204 mg | 20 mg | 1% | 0.5 orau | 9804 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 142 mg | 2500 mg | 5.7 orau | 2.9 orau | 1761 g |
| Konupūmā, Ca | 311 mg | 1000 mg | 31.1 orau | 15.8 orau | 322 g |
| Konupora, Mg | 19 mg | 400 mg | 4.8 orau | 2.4 orau | 2105 g |
| Konutai, Na | 493 mg | 1300 mg | 37.9 orau | 19.2 orau | 264 g |
| Sulphur, S | 103.3 mg | 1000 mg | 10.3 orau | 5.2 orau | 968 g |
| Paihere, P | 229 mg | 800 mg | 28.6 orau | 14.5 orau | 349 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.35 mg | 18 mg | 1.9 orau | 1% | 5143 g |
| Manganese, Mn | 0.04 mg | 2 mg | 2% | 1% | 5000 g |
| Parahi, Cu | 19 µg | 1000 µg | 1.9 orau | 1% | 5263 g |
| Selenium, Mena | 6.6 µg | 55 µg | 12 orau | 6.1 orau | 833 g |
| Zinc, Zn | 1.26 mg | 12 mg | 10.5 orau | 5.3 orau | 952 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.19 g | max 100 g | |||
| lactose | 0.07 g | ~ | |||
| Tuhinga o mua | 0.05 g | ~ | |||
| Tuhinga o mua | 0.08 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.351 g | ~ | |||
| valine | 0.627 g | ~ | |||
| Histidine * | 0.311 g | ~ | |||
| Isoleucine | 0.578 g | ~ | |||
| leucine | 0.902 g | ~ | |||
| lysine | 0.772 g | ~ | |||
| methionine | 0.243 g | ~ | |||
| threonine | 0.355 g | ~ | |||
| tryptophan | 0.123 g | ~ | |||
| phenylalanine | 0.484 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.279 g | ~ | |||
| Ko te waikawa Aspartic | 0.628 g | ~ | |||
| glycine | 0.17 g | ~ | |||
| waikawa glutamic | 2.214 g | ~ | |||
| Proline | 1.021 g | ~ | |||
| serine | 0.539 g | ~ | |||
| tyrosine | 0.452 g | ~ | |||
| cysteine | 0.056 g | ~ | |||
| Taimana | |||||
| cholesterol | 38 mg | teitei 300 mg | |||
| Phytosterols | 11 mg | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 8.034 g | max 18.7 g | |||
| 4: 0 Hinu | 0.385 g | ~ | |||
| 6-0 nairona | 0.199 g | ~ | |||
| 8: 0 Parani | 0.106 g | ~ | |||
| 10: 0 Mahinga | 0.23 g | ~ | |||
| 12: 0 Laurika | 0.215 g | ~ | |||
| 14: 0 Tuuturu | 1.231 g | ~ | |||
| 16:0 XNUMX Palmitic | 3.952 g | ~ | |||
| 18: 0 Stearin | 1.712 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 4.735 g | min 16.8 g | 28.2 orau | 14.3 orau | |
| 16: 1 Palmitoleic | 0.358 g | ~ | |||
| 18:1 Olein (omega-9) | 4.375 g | ~ | |||
| Nga waikawa hinu momona | 1.397 g | i 11.2 ki 20.6 | 12.5 orau | 6.3 orau | |
| 18: 2 Linoleic | 1.213 g | ~ | |||
| 18: 3 Linolenika | 0.184 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.184 g | i 0.9 ki 3.7 | 20.4 orau | 10.4 orau | |
| Nga waikawa momi Omega-6 | 1.213 g | i 4.7 ki 16.8 | 25.8 orau | 13.1 orau |
Ko te uara o te kaha ko 197 kcal.
- kapu = 243 g (478.7 kCal)
- 2 punetēpu = 30 g (59.1 kCal)
Ranu tiihi whai rawa i roto i te huaora me nga kohuke penei: te huaora B2 - 13,5%, huaora B12 - 11,7%, te konupūmā - 31,1%, te ūkuikui - 28,6%, te waatea - 12%
- 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.
- 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.
- 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.
- 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 197 kcal, hanganga matū, uara kai, huaora, kohuke, he pēhea te whaihua o te tiihi tiihi, he kaata, he kai, he hua whaihua Te tiihi tiihi