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 | 61 kCal | 1684 kCal | 3.6 orau | 5.9 orau | 2761 g |
| Pūmua | 3.15 g | 76 g | 4.1 orau | 6.7 orau | 2413 g |
| Fats | 3.25 g | 56 g | 5.8 orau | 9.5 orau | 1723 g |
| warowaihā | 4.8 g | 219 g | 2.2 orau | 3.6 orau | 4563 g |
| Water | 88.13 g | 2273 g | 3.9 orau | 6.4 orau | 2579 g |
| Ash | 0.67 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 46 µg | 900 µg | 5.1 orau | 8.4 orau | 1957 g |
| Retinol | 0.045 mg | ~ | |||
| karotenana beta | 0.007 mg | 5 mg | 0.1 orau | 0.2 orau | 71429 g |
| Huaora B1, thiamine | 0.046 mg | 1.5 mg | 3.1 orau | 5.1 orau | 3261 g |
| Huaora B2, riboflavin | 0.169 mg | 1.8 mg | 9.4 orau | 15.4 orau | 1065 g |
| Huaora B4, kowhiri | 14.3 mg | 500 mg | 2.9 orau | 4.8 orau | 3497 g |
| Huaora B5, pantothenic | 0.373 mg | 5 mg | 7.5 orau | 12.3 orau | 1340 g |
| Huaora B6, pyridoxine | 0.036 mg | 2 mg | 1.8 orau | 3% | 5556 g |
| Huaora B9, folate | 5 µg | 400 µg | 1.3 orau | 2.1 orau | 8000 g |
| Huaora B12, cobalamin | 0.45 µg | 3 µg | 15 orau | 24.6 orau | 667 g |
| Huaora D, calciferol | 1.3 µg | 10 µg | 13 orau | 21.3 orau | 769 g |
| Huaora D3, cholecalciferol | 1.3 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.07 mg | 15 mg | 0.5 orau | 0.8 orau | 21429 g |
| Huaora K, phylloquinone | 0.3 µg | 120 µg | 0.3 orau | 0.5 orau | 40000 g |
| Huaora PP, KORE | 0.089 mg | 20 mg | 0.4 orau | 0.7 orau | 22472 g |
| Betaine | 0.6 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 132 mg | 2500 mg | 5.3 orau | 8.7 orau | 1894 g |
| Konupūmā, Ca | 113 mg | 1000 mg | 11.3 orau | 18.5 orau | 885 g |
| Konupora, Mg | 10 mg | 400 mg | 2.5 orau | 4.1 orau | 4000 g |
| Konutai, Na | 43 mg | 1300 mg | 3.3 orau | 5.4 orau | 3023 g |
| Sulphur, S | 31.5 mg | 1000 mg | 3.2 orau | 5.2 orau | 3175 g |
| Paihere, P | 84 mg | 800 mg | 10.5 orau | 17.2 orau | 952 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.03 mg | 18 mg | 0.2 orau | 0.3 orau | 60000 g |
| Manganese, Mn | 0.004 mg | 2 mg | 0.2 orau | 0.3 orau | 50000 g |
| Parahi, Cu | 25 µg | 1000 µg | 2.5 orau | 4.1 orau | 4000 g |
| Selenium, Mena | 3.7 µg | 55 µg | 6.7 orau | 11 orau | 1486 g |
| Zinc, Zn | 0.37 mg | 12 mg | 3.1 orau | 5.1 orau | 3243 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 5.05 g | max 100 g | |||
| lactose | 5.05 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.09 g | ~ | |||
| valine | 0.206 g | ~ | |||
| Histidine * | 0.095 g | ~ | |||
| Isoleucine | 0.163 g | ~ | |||
| leucine | 0.299 g | ~ | |||
| lysine | 0.264 g | ~ | |||
| methionine | 0.083 g | ~ | |||
| threonine | 0.134 g | ~ | |||
| tryptophan | 0.04 g | ~ | |||
| phenylalanine | 0.163 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.107 g | ~ | |||
| Ko te waikawa Aspartic | 0.27 g | ~ | |||
| glycine | 0.062 g | ~ | |||
| waikawa glutamic | 0.708 g | ~ | |||
| Proline | 0.311 g | ~ | |||
| serine | 0.19 g | ~ | |||
| tyrosine | 0.159 g | ~ | |||
| cysteine | 0.019 g | ~ | |||
| Taimana | |||||
| cholesterol | 10 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.865 g | max 18.7 g | |||
| 4: 0 Hinu | 0.075 g | ~ | |||
| 6-0 nairona | 0.075 g | ~ | |||
| 8: 0 Parani | 0.075 g | ~ | |||
| 10: 0 Mahinga | 0.075 g | ~ | |||
| 12: 0 Laurika | 0.077 g | ~ | |||
| 14: 0 Tuuturu | 0.297 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.829 g | ~ | |||
| 18: 0 Stearin | 0.365 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.812 g | min 16.8 g | 4.8 orau | 7.9 orau | |
| 18:1 Olein (omega-9) | 0.812 g | ~ | |||
| Nga waikawa hinu momona | 0.195 g | i 11.2 ki 20.6 | 1.7 orau | 2.8 orau | |
| 18: 2 Linoleic | 0.12 g | ~ | |||
| 18: 3 Linolenika | 0.075 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.075 g | i 0.9 ki 3.7 | 8.3 orau | 13.6 orau | |
| Nga waikawa momi Omega-6 | 0.12 g | i 4.7 ki 16.8 | 2.6 orau | 4.3 orau |
Ko te uara o te kaha ko 61 kcal.
- kapu = 244 g (148.8 kCal)
- punetēpu = 15 g (9.2 kCal)
- fl oz = 30.5 g (18.6 kCal)
- haata = 976 g (595.4 kcal)
Miraka 3,25% ngako, me te huaora D. taonga i te huaora me nga kohuke penei: te huaora B12 - 15%, huaora D - 13%, te konupūmā - 11,3%
- 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 D pupuri ana i te homeostasis o te konupūmā me te ūkuikui, e kawe ana i ngā mahinga o te kohuke wheua. Ko te kore o te huaora D ka ngoikore i te pungatara o te konupūmā me te ūkuikui i roto i nga wheua, ka nui ake te heke o te kiko o te koiwi, ka nui ake te raru o te osteoporosis.
- 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.
Tags: ihirangi pūngoi 61 kcal, hanganga matū, uara kai totika, huaora, kohuke, he aha te miraka miraka 3,25% ngako, me te huaora D.