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 | 141 kCal | 1684 kCal | 8.4 orau | 6% | 1194 g |
| Pūmua | 3.36 g | 76 g | 4.4 orau | 3.1 orau | 2262 g |
| Fats | 3.69 g | 56 g | 6.6 orau | 4.7 orau | 1518 g |
| warowaihā | 23.15 g | 219 g | 10.6 orau | 7.5 orau | 946 g |
| Water | 68.92 g | 2273 g | 3% | 2.1 orau | 3298 g |
| Ash | 0.88 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 91 µg | 900 µg | 10.1 orau | 7.2 orau | 989 g |
| Retinol | 0.09 mg | ~ | |||
| karotenana beta | 0.005 mg | 5 mg | 0.1 orau | 0.1 orau | 100000 g |
| Lutein + Zeaxanthin | 2 µg | ~ | |||
| Huaora B1, thiamine | 0.033 mg | 1.5 mg | 2.2 orau | 1.6 orau | 4545 g |
| Huaora B2, riboflavin | 0.124 mg | 1.8 mg | 6.9 orau | 4.9 orau | 1452 g |
| Huaora B4, kowhiri | 10.4 mg | 500 mg | 2.1 orau | 1.5 orau | 4808 g |
| Huaora B5, pantothenic | 0.096 mg | 5 mg | 1.9 orau | 1.3 orau | 5208 g |
| Huaora B6, pyridoxine | 0.038 mg | 2 mg | 1.9 orau | 1.3 orau | 5263 g |
| Huaora B9, folate | 26 µg | 400 µg | 6.5 orau | 4.6 orau | 1538 g |
| Huaora B12, cobalamin | 0.26 µg | 3 µg | 8.7 orau | 6.2 orau | 1154 g |
| Huaora D, calciferol | 0.7 µg | 10 µg | 7% | 5% | 1429 g |
| Huaora D3, cholecalciferol | 0.6 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.08 mg | 15 mg | 0.5 orau | 0.4 orau | 18750 g |
| Huaora K, phylloquinone | 0.4 µg | 120 µg | 0.3 orau | 0.2 orau | 30000 g |
| Huaora PP, KORE | 0.186 mg | 20 mg | 0.9 orau | 0.6 orau | 10753 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 207 mg | 2500 mg | 8.3 orau | 5.9 orau | 1208 g |
| Konupūmā, Ca | 134 mg | 1000 mg | 13.4 orau | 9.5 orau | 746 g |
| Konupora, Mg | 36 mg | 400 mg | 9% | 6.4 orau | 1111 g |
| Konutai, Na | 64 mg | 1300 mg | 4.9 orau | 3.5 orau | 2031 g |
| Sulphur, S | 33.6 mg | 1000 mg | 3.4 orau | 2.4 orau | 2976 g |
| Paihere, P | 113 mg | 800 mg | 14.1 orau | 10 orau | 708 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.6 mg | 18 mg | 3.3 orau | 2.3 orau | 3000 g |
| Manganese, Mn | 0.212 mg | 2 mg | 10.6 orau | 7.5 orau | 943 g |
| Parahi, Cu | 217 µg | 1000 µg | 21.7 orau | 15.4 orau | 461 g |
| Selenium, Mena | 2.3 µg | 55 µg | 4.2 orau | 3% | 2391 g |
| Zinc, Zn | 0.67 mg | 12 mg | 5.6 orau | 4% | 1791 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 19.46 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 15 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.168 g | max 1.9 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.349 g | max 18.7 g | |||
| 4: 0 Hinu | 0.098 g | ~ | |||
| 6-0 nairona | 0.055 g | ~ | |||
| 8: 0 Parani | 0.033 g | ~ | |||
| 10: 0 Mahinga | 0.074 g | ~ | |||
| 12: 0 Laurika | 0.081 g | ~ | |||
| 14: 0 Tuuturu | 0.297 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.013 g | ~ | |||
| 18: 0 Stearin | 0.625 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.033 g | min 16.8 g | 6.1 orau | 4.3 orau | |
| 16: 1 Palmitoleic | 0.062 g | ~ | |||
| 18:1 Olein (omega-9) | 0.931 g | ~ | |||
| Nga waikawa hinu momona | 0.125 g | i 11.2 ki 20.6 | 1.1 orau | 0.8 orau | |
| 18: 2 Linoleic | 0.086 g | ~ | |||
| 18: 3 Linolenika | 0.039 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.039 g | i 0.9 ki 3.7 | 4.3 orau | 3% | |
| Nga waikawa momi Omega-6 | 0.086 g | i 4.7 ki 16.8 | 1.8 orau | 1.3 orau |
Ko te uara o te kaha ko 141 kcal.
He ngawari te aihikiriimi, tiakarete, momona 3,7% ngako taonga i roto i te huaora me nga kohuke penei: te konupūmā - 13,4%, te ūkuikui - 14,1%, te parahi - 21,7%
- 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.
- 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.
Tags: ihirangi pūngoi 141 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea whai hua Te aihikiriimi ngawari, tiakarete, maama 3,7% hinu, Calories, matūkai, taonga whaihua Aihikiriimi, tiakarete, maama 3,7% ngako