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 | 222 kCal | 1684 kCal | 13.2 orau | 5.9 orau | 759 g |
| Pūmua | 4.1 g | 76 g | 5.4 orau | 2.4 orau | 1854 g |
| Fats | 13 g | 56 g | 23.2 orau | 10.5 orau | 431 g |
| warowaihā | 21.5 g | 219 g | 9.8 orau | 4.4 orau | 1019 g |
| Muka muka | 0.7 g | 20 g | 3.5 orau | 1.6 orau | 2857 g |
| Water | 59.8 g | 2273 g | 2.6 orau | 1.2 orau | 3801 g |
| Ash | 0.9 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 162 µg | 900 µg | 18 orau | 8.1 orau | 556 g |
| Retinol | 0.159 mg | ~ | |||
| carotenes alpha | 5 µg | ~ | |||
| karotenana beta | 0.03 mg | 5 mg | 0.6 orau | 0.3 orau | 16667 g |
| beta Cryptoxanthin | 5 µg | ~ | |||
| Lutein + Zeaxanthin | 151 µg | ~ | |||
| Huaora B1, thiamine | 0.049 mg | 1.5 mg | 3.3 orau | 1.5 orau | 3061 g |
| Huaora B2, riboflavin | 0.182 mg | 1.8 mg | 10.1 orau | 4.5 orau | 989 g |
| Huaora B4, kowhiri | 26 mg | 500 mg | 5.2 orau | 2.3 orau | 1923 g |
| Huaora B5, pantothenic | 0.506 mg | 5 mg | 10.1 orau | 4.5 orau | 988 g |
| Huaora B6, pyridoxine | 0.048 mg | 2 mg | 2.4 orau | 1.1 orau | 4167 g |
| Huaora B9, folate | 9 µg | 400 µg | 2.3 orau | 1% | 4444 g |
| Huaora B12, cobalamin | 0.5 µg | 3 µg | 16.7 orau | 7.5 orau | 600 g |
| Huaora C, ascorbic | 0.8 mg | 90 mg | 0.9 orau | 0.4 orau | 11250 g |
| Huaora D, calciferol | 0.7 µg | 10 µg | 7% | 3.2 orau | 1429 g |
| Huaora D3, cholecalciferol | 0.7 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.61 mg | 15 mg | 4.1 orau | 1.8 orau | 2459 g |
| Huaora K, phylloquinone | 0.9 µg | 120 µg | 0.8 orau | 0.4 orau | 13333 g |
| Huaora PP, KORE | 0.095 mg | 20 mg | 0.5 orau | 0.2 orau | 21053 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 177 mg | 2500 mg | 7.1 orau | 3.2 orau | 1412 g |
| Konupūmā, Ca | 131 mg | 1000 mg | 13.1 orau | 5.9 orau | 763 g |
| Konupora, Mg | 12 mg | 400 mg | 3% | 1.4 orau | 3333 g |
| Konutai, Na | 61 mg | 1300 mg | 4.7 orau | 2.1 orau | 2131 g |
| Sulphur, S | 41 mg | 1000 mg | 4.1 orau | 1.8 orau | 2439 g |
| Paihere, P | 116 mg | 800 mg | 14.5 orau | 6.5 orau | 690 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.21 mg | 18 mg | 1.2 orau | 0.5 orau | 8571 g |
| Manganese, Mn | 0.005 mg | 2 mg | 0.3 orau | 0.1 orau | 40000 g |
| Parahi, Cu | 30 µg | 1000 µg | 3% | 1.4 orau | 3333 g |
| Selenium, Mena | 3 µg | 55 µg | 5.5 orau | 2.5 orau | 1833 g |
| Zinc, Zn | 0.52 mg | 12 mg | 4.3 orau | 1.9 orau | 2308 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 21.16 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.172 g | ~ | |||
| valine | 0.241 g | ~ | |||
| Histidine * | 0.099 g | ~ | |||
| Isoleucine | 0.215 g | ~ | |||
| leucine | 0.353 g | ~ | |||
| lysine | 0.296 g | ~ | |||
| methionine | 0.091 g | ~ | |||
| threonine | 0.169 g | ~ | |||
| tryptophan | 0.048 g | ~ | |||
| phenylalanine | 0.176 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.164 g | ~ | |||
| Ko te waikawa Aspartic | 0.3 g | ~ | |||
| glycine | 0.163 g | ~ | |||
| waikawa glutamic | 0.745 g | ~ | |||
| Proline | 0.374 g | ~ | |||
| serine | 0.216 g | ~ | |||
| tyrosine | 0.17 g | ~ | |||
| cysteine | 0.036 g | ~ | |||
| Taimana | |||||
| cholesterol | 91 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 7.46 g | max 18.7 g | |||
| 4: 0 Hinu | 0.39 g | ~ | |||
| 6-0 nairona | 0.23 g | ~ | |||
| 8: 0 Parani | 0.13 g | ~ | |||
| 10: 0 Mahinga | 0.3 g | ~ | |||
| 12: 0 Laurika | 0.34 g | ~ | |||
| 14: 0 Tuuturu | 1.24 g | ~ | |||
| 16:0 XNUMX Palmitic | 3.36 g | ~ | |||
| 18: 0 Stearin | 1.47 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.49 g | min 16.8 g | 20.8 orau | 9.4 orau | |
| 16: 1 Palmitoleic | 0.27 g | ~ | |||
| 18:1 Olein (omega-9) | 3.22 g | ~ | |||
| Nga waikawa hinu momona | 0.46 g | i 11.2 ki 20.6 | 4.1 orau | 1.8 orau | |
| 18: 2 Linoleic | 0.28 g | ~ | |||
| 18: 3 Linolenika | 0.18 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.18 g | i 0.9 ki 3.7 | 20 orau | 9% | |
| Nga waikawa momi Omega-6 | 0.28 g | i 4.7 ki 16.8 | 6% | 2.7 orau | |
| Othertahi atu matū | |||||
| kawhe | 2 mg | ~ | |||
| theobromine | 69 mg | ~ |
Ko te uara o te kaha ko 222 kcal.
Aihikimi, ngawari, tiakarete 13% ngako, whai rawa i te huaora me nga kohuke penei: te huaora A - 18%, huaora B12 - 16,7%, konupūmā - 13,1%, ūkuikui - 14,5%
- huaora He kei a ia te kawenga mo te whanaketanga noa, te whakaputa uri, te hauora o te kiri me te karu, me te mau tonu ki te aukati.
- 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.
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