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 | 81 kCal | 1684 kCal | 4.8 orau | 5.9 orau | 2079 g |
| Pūmua | 10.45 g | 76 g | 13.8 orau | 17 orau | 727 g |
| Fats | 2.27 g | 56 g | 4.1 orau | 5.1 orau | 2467 g |
| warowaihā | 4.76 g | 219 g | 2.2 orau | 2.7 orau | 4601 g |
| Water | 81.24 g | 2273 g | 3.6 orau | 4.4 orau | 2798 g |
| Ash | 1.27 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 68 µg | 900 µg | 7.6 orau | 9.4 orau | 1324 g |
| Retinol | 0.068 mg | ~ | |||
| karotenana beta | 0.006 mg | 5 mg | 0.1 orau | 0.1 orau | 83333 g |
| Huaora B1, thiamine | 0.02 mg | 1.5 mg | 1.3 orau | 1.6 orau | 7500 g |
| Huaora B2, riboflavin | 0.251 mg | 1.8 mg | 13.9 orau | 17.2 orau | 717 g |
| Huaora B4, kowhiri | 16.3 mg | 500 mg | 3.3 orau | 4.1 orau | 3067 g |
| Huaora B5, pantothenic | 0.524 mg | 5 mg | 10.5 orau | 13 orau | 954 g |
| Huaora B6, pyridoxine | 0.057 mg | 2 mg | 2.9 orau | 3.6 orau | 3509 g |
| Huaora B9, folate | 8 µg | 400 µg | 2% | 2.5 orau | 5000 g |
| Huaora B12, cobalamin | 0.47 µg | 3 µg | 15.7 orau | 19.4 orau | 638 g |
| Huaora E, alpha tocopherol, TE | 0.08 mg | 15 mg | 0.5 orau | 0.6 orau | 18750 g |
| Huaora PP, KORE | 0.103 mg | 20 mg | 0.5 orau | 0.6 orau | 19417 g |
| Betaine | 0.6 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 125 mg | 2500 mg | 5% | 6.2 orau | 2000 g |
| Konupūmā, Ca | 111 mg | 1000 mg | 11.1 orau | 13.7 orau | 901 g |
| Konupora, Mg | 9 mg | 400 mg | 2.3 orau | 2.8 orau | 4444 g |
| Konutai, Na | 308 mg | 1300 mg | 23.7 orau | 29.3 orau | 422 g |
| Sulphur, S | 104.5 mg | 1000 mg | 10.5 orau | 13 orau | 957 g |
| Paihere, P | 150 mg | 800 mg | 18.8 orau | 23.2 orau | 533 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.13 mg | 18 mg | 0.7 orau | 0.9 orau | 13846 g |
| Manganese, Mn | 0.015 mg | 2 mg | 0.8 orau | 1% | 13333 g |
| Parahi, Cu | 33 µg | 1000 µg | 3.3 orau | 4.1 orau | 3030 g |
| Selenium, Mena | 11.9 µg | 55 µg | 21.6 orau | 26.7 orau | 462 g |
| Zinc, Zn | 0.51 mg | 12 mg | 4.3 orau | 5.3 orau | 2353 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 4 g | max 100 g | |||
| galactose | 0.12 g | ~ | |||
| lactose | 3.87 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.467 g | ~ | |||
| valine | 0.703 g | ~ | |||
| Histidine * | 0.306 g | ~ | |||
| Isoleucine | 0.556 g | ~ | |||
| leucine | 1.049 g | ~ | |||
| lysine | 0.878 g | ~ | |||
| methionine | 0.253 g | ~ | |||
| threonine | 0.47 g | ~ | |||
| tryptophan | 0.138 g | ~ | |||
| phenylalanine | 0.543 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.409 g | ~ | |||
| Ko te waikawa Aspartic | 0.963 g | ~ | |||
| glycine | 0.209 g | ~ | |||
| waikawa glutamic | 2.446 g | ~ | |||
| Proline | 1.155 g | ~ | |||
| serine | 0.601 g | ~ | |||
| tyrosine | 0.568 g | ~ | |||
| cysteine | 0.062 g | ~ | |||
| Taimana | |||||
| cholesterol | 12 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.067 g | max 1.9 g | |||
| momona momona monounsaturated | 0.054 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.235 g | max 18.7 g | |||
| 4: 0 Hinu | 0.04 g | ~ | |||
| 6-0 nairona | 0.034 g | ~ | |||
| 8: 0 Parani | 0.027 g | ~ | |||
| 10: 0 Mahinga | 0.06 g | ~ | |||
| 12: 0 Laurika | 0.061 g | ~ | |||
| 14: 0 Tuuturu | 0.199 g | ~ | |||
| 15: 0 Pentadecanoic | 0.021 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.561 g | ~ | |||
| 17-0 margarine | 0.01 g | ~ | |||
| 18: 0 Stearin | 0.218 g | ~ | |||
| 20: 0 Taketake | 0.003 g | ~ | |||
| 22: 0 | 0.001 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.516 g | min 16.8 g | 3.1 orau | 3.8 orau | |
| 14: 1 Myristoleic | 0.02 g | ~ | |||
| 16: 1 Palmitoleic | 0.03 g | ~ | |||
| 16: 1 ki | 0.025 g | ~ | |||
| 16: 1 whakawhiti | 0.005 g | ~ | |||
| 17: 1 Heptadecene | 0.004 g | ~ | |||
| 18:1 Olein (omega-9) | 0.46 g | ~ | |||
| 18: 1 ki | 0.41 g | ~ | |||
| 18: 1 whakawhiti | 0.05 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.003 g | ~ | |||
| Nga waikawa hinu momona | 0.083 g | i 11.2 ki 20.6 | 0.7 orau | 0.9 orau | |
| 18: 2 Linoleic | 0.07 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.013 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 0.047 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.009 g | ~ | |||
| 18: 3 Linolenika | 0.007 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.007 g | ~ | |||
| 20: 3 Eicosatriene | 0.002 g | ~ | |||
| 20: 3 Omeka-6 | 0.002 g | ~ | |||
| 20: 4 Arachidonic | 0.003 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.009 g | i 0.9 ki 3.7 | 1% | 1.2 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.001 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.052 g | i 4.7 ki 16.8 | 1.1 orau | 1.4 orau |
Ko te uara o te kaha ko 81 kcal.
- 4 Oz = 113 g (91.5 kCal)
- kapu (kaore i kiki) = 226 g (183.1 kCal)
Te tiihi tiihi maana 2% te momona whai rawa i roto i te huaora me nga kohuke penei: te huaora B2 - 13,9%, huaora B12 - 15,7%, te konupūmā - 11,1%, te ūkuikui - 18,8%, te waatea - 21,6%
- B2 huaora ka uru atu ki nga tauhohenga redox, ka whakarei ake i te tae o te kaitata tirohanga me te urutau pouri. Ko te iti o te kai o te huaora B2 e haere tahi ana me te takahi i te ahua o te kiri, i nga kiriuhi mucous, i te ngoikore o te marama me te tirohanga o te kakarauritanga.
- 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.
- Mahuru - ko te mea nui o te punaha paruru antioxidant o te tinana o te tangata, he painga ki a ia, me te whakauru ki te ture whakahaere i nga homoni thyroid. Ko te ngoikoretanga e arai atu ana ki te mate Kashin-Beck (osteoarthritis me nga ngoikoretanga maha o nga hononga, tuaiwi me nga pito), mate Keshan (endoc myocardiopathy), thrombastenia tuku iho.
Tags: ihirangi pūngoi 81 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te mea pai Tiihi tīhi mākū 2% ngako, pūngoi, matūkai, taonga whaihua Te tiihi tiihi mākū 2% ngako