Kai Rīwai parai (mata)
| rīwai | 1932.0 (karamu) |
| ngako kararehe | 100.0 (karamu) |
Tikanga whakarite
Ka horoia nga riwai mata ki te wai matao, ka maroke, ka tauhiuhia ki te tote, ka whakatakotoria ki roto i te papa kia kaua e neke atu i te 5 cm i roto i te ipu, ki te pepa tunutunu ranei, me te momona momona ka paraihia mo nga meneti 15-20, ka whakaohooho ana i etahi waa, kia puka kiriniti ngawari.
Ka taea e koe te hanga i taau ake tohutao ma te aro ki te ngaro o nga huaora me nga kohuke ma te whakamahi i te taatai tohutao i te tono.
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 | 203.3 kCal | 1684 kCal | 12.1 orau | 6% | 828 g |
| Pūmua | 3.7 g | 76 g | 4.9 orau | 2.4 orau | 2054 g |
| Fats | 10.6 g | 56 g | 18.9 orau | 9.3 orau | 528 g |
| warowaihā | 24.8 g | 219 g | 11.3 orau | 5.6 orau | 883 g |
| waikawa organic | 0.3 g | ~ | |||
| Muka muka | 2.7 g | 20 g | 13.5 orau | 6.6 orau | 741 g |
| Water | 151.4 g | 2273 g | 6.7 orau | 3.3 orau | 1501 g |
| Ash | 2.1 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 30 µg | 900 µg | 3.3 orau | 1.6 orau | 3000 g |
| Retinol | 0.03 mg | ~ | |||
| Huaora B1, thiamine | 0.2 mg | 1.5 mg | 13.3 orau | 6.5 orau | 750 g |
| Huaora B2, riboflavin | 0.1 mg | 1.8 mg | 5.6 orau | 2.8 orau | 1800 g |
| Huaora B5, pantothenic | 0.5 mg | 5 mg | 10 orau | 4.9 orau | 1000 g |
| Huaora B6, pyridoxine | 0.5 mg | 2 mg | 25 orau | 12.3 orau | 400 g |
| Huaora B9, folate | 13.4 µg | 400 µg | 3.4 orau | 1.7 orau | 2985 g |
| Huaora C, ascorbic | 19.3 mg | 90 mg | 21.4 orau | 10.5 orau | 466 g |
| Huaora E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3 orau | 0.6 orau | 7500 g |
| Huaora H, koiora | 0.2 µg | 50 µg | 0.4 orau | 0.2 orau | 25000 g |
| Huaora PP, KORE | 3.0142 mg | 20 mg | 15.1 orau | 7.4 orau | 664 g |
| Huapeka | 2.4 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 875.1 mg | 2500 mg | 35 orau | 17.2 orau | 286 g |
| Konupūmā, Ca | 16.4 mg | 1000 mg | 1.6 orau | 0.8 orau | 6098 g |
| Konupora, Mg | 35.4 mg | 400 mg | 8.9 orau | 4.4 orau | 1130 g |
| Konutai, Na | 7.7 mg | 1300 mg | 0.6 orau | 0.3 orau | 16883 g |
| Sulphur, S | 49.8 mg | 1000 mg | 5% | 2.5 orau | 2008 g |
| Paihere, P | 94.9 mg | 800 mg | 11.9 orau | 5.9 orau | 843 g |
| Māota, Cl | 90.3 mg | 2300 mg | 3.9 orau | 1.9 orau | 2547 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 1338.3 µg | ~ | |||
| Bohr, B. | 179 µg | ~ | |||
| Wanadium, V | 231.9 µg | ~ | |||
| Rino, Fe | 1.3 mg | 18 mg | 7.2 orau | 3.5 orau | 1385 g |
| Iodine, I | 7.8 µg | 150 µg | 5.2 orau | 2.6 orau | 1923 g |
| Cobalt, Co. | 7.8 µg | 10 µg | 78 orau | 38.4 orau | 128 g |
| Lithium, Li | 119.8 µg | ~ | |||
| Manganese, Mn | 0.2645 mg | 2 mg | 13.2 orau | 6.5 orau | 756 g |
| Parahi, Cu | 217.9 µg | 1000 µg | 21.8 orau | 10.7 orau | 459 g |
| Molibdenum, Mo. | 12.4 µg | 70 µg | 17.7 orau | 8.7 orau | 565 g |
| Nickel, ni | 7.8 µg | ~ | |||
| Rubidium, Rb | 778.1 µg | ~ | |||
| Puoro, F | 46.7 µg | 4000 µg | 1.2 orau | 0.6 orau | 8565 g |
| Chrome, Cr | 15.6 µg | 50 µg | 31.2 orau | 15.3 orau | 321 g |
| Zinc, Zn | 0.5602 mg | 12 mg | 4.7 orau | 2.3 orau | 2142 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 22.8 g | ~ | |||
| Mono- me nga waatea (huka) | 2 g | max 100 g |
Ko te uara o te kaha ko 203,3 kcal.
Rīwai parai (mai i te mata) taonga i te huaora me nga kohuke penei: te huaora B1 - 13,3%, huaora B6 - 25%, huaora C - 21,4%, huaora PP - 15,1%, pāhare pāporo - 35%, ūkuikui - 11,9%, kōpara - 78%, manganese - 13,2%, parahi - 21,8%, molybdenum - 17,7%, chromium - 31,2%
- 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
- 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.
- 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.
- 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.
- 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.
- 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.
- Konukurahina he waahanga o te huaora B12. Whakahohe i nga whākōkī o te waikawa waikawa momona me te waikawa waikawa folic.
- 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.
- Molybdenum he kaitautoko o te maha o nga hauropi e whakarato ana i te pungatara o te waikawa amino-whanariki, he purine me nga pyrimidines.
- Chrome ka uru ki te whakariterite i nga taumata totika o te toto, ka whakarei ake i te awangawanga o te insulin. Ko te ngoikoretanga ka heke ki te whakaheke i te manawanui o te glucose.
Te kohinga Calorie ME TE HUITANGA KIMI O TE KAIWHIRI KI TE KAIWHIRI Parai parai (mai i te mata) PER 100 g
- 77 kCal
- 899 kCal
Tags: Me pehea te tunu kai, te kohinga pūngoi 203,3 kcal, te hanganga matū, te uara kai, he aha te huaora, te kohuke, te tikanga tunu parai parai