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 Calories | 77 kCal | 1684 kCal | 4.6 orau | 6% | 2187 g |
| Pūmua | 3.05 g | 76 g | 4% | 5.2 orau | 2492 g |
| Fats | 1.83 g | 56 g | 3.3 orau | 4.3 orau | 3060 g |
| warowaihā | 11.68 g | 219 g | 5.3 orau | 6.9 orau | 1875 g |
| Muka muka | 0.4 g | 20 g | 2% | 2.6 orau | 5000 g |
| Water | 82.32 g | 2273 g | 3.6 orau | 4.7 orau | 2761 g |
| Ash | 0.73 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 51 µg | 900 µg | 5.7 orau | 7.4 orau | 1765 g |
| Retinol | 0.051 mg | ~ | |||
| karotenana beta | 0.004 mg | 5 mg | 0.1 orau | 0.1 orau | 125000 g |
| Huaora B1, thiamine | 0.036 mg | 1.5 mg | 2.4 orau | 3.1 orau | 4167 g |
| Huaora B2, riboflavin | 0.172 mg | 1.8 mg | 9.6 orau | 12.5 orau | 1047 g |
| Huaora B4, kowhiri | 15.1 mg | 500 mg | 3% | 3.9 orau | 3311 g |
| Huaora B5, pantothenic | 0.328 mg | 5 mg | 6.6 orau | 8.6 orau | 1524 g |
| Huaora B6, pyridoxine | 0.035 mg | 2 mg | 1.8 orau | 2.3 orau | 5714 g |
| Huaora B9, folate | 4 µg | 400 µg | 1% | 1.3 orau | 10000 g |
| Huaora B12, cobalamin | 0.49 µg | 3 µg | 16.3 orau | 21.2 orau | 612 g |
| Huaora C, ascorbic | 0.2 mg | 90 mg | 0.2 orau | 0.3 orau | 45000 g |
| Huaora D, calciferol | 1.1 µg | 10 µg | 11 orau | 14.3 orau | 909 g |
| Huaora E, alpha tocopherol, TE | 0.03 mg | 15 mg | 0.2 orau | 0.3 orau | 50000 g |
| Huaora K, phylloquinone | 0.2 µg | 120 µg | 0.2 orau | 0.3 orau | 60000 g |
| Huaora PP, KORE | 0.085 mg | 20 mg | 0.4 orau | 0.5 orau | 23529 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 130 mg | 2500 mg | 5.2 orau | 6.8 orau | 1923 g |
| Konupūmā, Ca | 164 mg | 1000 mg | 16.4 orau | 21.3 orau | 610 g |
| Konupora, Mg | 10 mg | 400 mg | 2.5 orau | 3.2 orau | 4000 g |
| Konutai, Na | 49 mg | 1300 mg | 3.8 orau | 4.9 orau | 2653 g |
| Sulphur, S | 30.5 mg | 1000 mg | 3.1 orau | 4% | 3279 g |
| Paihere, P | 85 mg | 800 mg | 10.6 orau | 13.8 orau | 941 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.03 mg | 18 mg | 0.2 orau | 0.3 orau | 60000 g |
| Manganese, Mn | 0.013 mg | 2 mg | 0.7 orau | 0.9 orau | 15385 g |
| Parahi, Cu | 6 µg | 1000 µg | 0.6 orau | 0.8 orau | 16667 g |
| Selenium, Mena | 2.3 µg | 55 µg | 4.2 orau | 5.5 orau | 2391 g |
| Zinc, Zn | 0.45 mg | 12 mg | 3.8 orau | 4.9 orau | 2667 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 11.4 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 8 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.124 g | max 18.7 g | |||
| 4: 0 Hinu | 0.071 g | ~ | |||
| 6-0 nairona | 0.037 g | ~ | |||
| 8: 0 Parani | 0.019 g | ~ | |||
| 10: 0 Mahinga | 0.045 g | ~ | |||
| 12: 0 Laurika | 0.05 g | ~ | |||
| 14: 0 Tuuturu | 0.162 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.516 g | ~ | |||
| 18: 0 Stearin | 0.224 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.47 g | min 16.8 g | 2.8 orau | 3.6 orau | |
| 16: 1 Palmitoleic | 0.03 g | ~ | |||
| 18:1 Olein (omega-9) | 0.437 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.002 g | ~ | |||
| Nga waikawa hinu momona | 0.075 g | i 11.2 ki 20.6 | 0.7 orau | 0.9 orau | |
| 18: 2 Linoleic | 0.063 g | ~ | |||
| 18: 3 Linolenika | 0.012 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.012 g | i 0.9 ki 3.7 | 1.3 orau | 1.7 orau | |
| Nga waikawa momi Omega-6 | 0.063 g | i 4.7 ki 16.8 | 1.3 orau | 1.7 orau |
Ko te uara o te kaha ko 77 kcal.
Inu miraka, kua rite mo te inu, he whakarakei me te reka ki te ext. konupūmā, huaora A me D, me te heke. momona momona, 1.83% taonga i te huaora me nga kohuke penei: te huaora B12 - 16,3%, huaora D - 11%, te konupūmā - 16,4%
- Huaora V12 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.
Ka kitea e koe he aratohu oti mo nga hua tino whai hua i roto i te taapiri.
Tags: ihirangi waikurori 77 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te mea inu Inu miraka, kua rite ki te inu, whakarakei me te whakarakei, me te more konupūmā, huaora A me D, me te heke. momona momona, 1.83%, nga kaata, nga matūkai, nga taonga whaihua Inu miraka, kua rite ki te inu, whakarakei me te whakahinuhinu, me te ext. konupūmā, huaora A me D, me te heke. momona momona, 1.83%
2021-02-17