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 | 54 kCal | 1684 kCal | 3.2 orau | 5.9 orau | 3119 g |
| Pūmua | 0.2 g | 76 g | 0.3 orau | 0.6 orau | 38000 g |
| warowaihā | 13.21 g | 219 g | 6% | 11.1 orau | 1658 g |
| Muka muka | 0.2 g | 20 g | 1% | 1.9 orau | 10000 g |
| Water | 86.2 g | 2273 g | 3.8 orau | 7% | 2637 g |
| Ash | 0.19 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 2 µg | 900 µg | 0.2 orau | 0.4 orau | 45000 g |
| carotenes alpha | 1 µg | ~ | |||
| karotenana beta | 0.007 mg | 5 mg | 0.1 orau | 0.2 orau | 71429 g |
| beta Cryptoxanthin | 37 µg | ~ | |||
| Lutein + Zeaxanthin | 29 µg | ~ | |||
| Huaora B1, thiamine | 0.38 mg | 1.5 mg | 25.3 orau | 46.9 orau | 395 g |
| Huaora B2, riboflavin | 0.43 mg | 1.8 mg | 23.9 orau | 44.3 orau | 419 g |
| Huaora B5, pantothenic | 0.06 mg | 5 mg | 1.2 orau | 2.2 orau | 8333 g |
| Huaora B6, pyridoxine | 0.5 mg | 2 mg | 25 orau | 46.3 orau | 400 g |
| Huaora B9, folate | 4 µg | 400 µg | 1% | 1.9 orau | 10000 g |
| Huaora C, ascorbic | 15 mg | 90 mg | 16.7 orau | 30.9 orau | 600 g |
| Huaora E, alpha tocopherol, TE | 0.02 mg | 15 mg | 0.1 orau | 0.2 orau | 75000 g |
| Huaora PP, KORE | 5 mg | 20 mg | 25 orau | 46.3 orau | 400 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 42 mg | 2500 mg | 1.7 orau | 3.1 orau | 5952 g |
| Konupūmā, Ca | 2 mg | 1000 mg | 0.2 orau | 0.4 orau | 50000 g |
| Konupora, Mg | 3 mg | 400 mg | 0.8 orau | 1.5 orau | 13333 g |
| Konutai, Na | 2 mg | 1300 mg | 0.2 orau | 0.4 orau | 65000 g |
| Sulphur, S | 2 mg | 1000 mg | 0.2 orau | 0.4 orau | 50000 g |
| Paihere, P | 4 mg | 800 mg | 0.5 orau | 0.9 orau | 20000 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.11 mg | 18 mg | 0.6 orau | 1.1 orau | 16364 g |
| Manganese, Mn | 0.007 mg | 2 mg | 0.4 orau | 0.7 orau | 28571 g |
| Parahi, Cu | 18 µg | 1000 µg | 1.8 orau | 3.3 orau | 5556 g |
| Puoro, F | 54.8 µg | 4000 µg | 1.4 orau | 2.6 orau | 7299 g |
| Zinc, Zn | 0.02 mg | 12 mg | 0.2 orau | 0.4 orau | 60000 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 9.36 g | max 100 g | |||
| Ko te waikawa momona Monounsaturated | 0.01 g | min 16.8 g | 0.1 orau | 0.2 orau | |
| Nga waikawa hinu momona | 0.01 g | i 11.2 ki 20.6 | 0.1 orau | 0.2 orau |
Ko te uara o te kaha ko 54 kcal.
- kapu = 249 g (134.5 kCal)
- fl oz = 31.1 g (16.8 kCal)
- pouaka inu (8.45 fl oz) = 263 g (142 kCal)
Inu Wai Karaka taonga i te huaora me nga kohuke penei: te huaora B1 - 25,3%, huaora B2 - 23,9%, huaora B6 - 25%, huaora C - 16,7%, huaora PP - 25%
- Huaora V1 he waahanga no nga whākōkī nui o te warowaihā me te pūngao pākaha, e whakarato ana i te tinana ki te pūngao me ngā matū kirihou, me te pākia o te waikawa amino peka-mekameka. Ko te kore o tenei huaora e arai ana i nga mate nui o te io, te ngaungai o te mate me te punaha mate pukupuku
- Huaora V2 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.
- Huaora V6 whai wāhi ki te tiaki i te urupare ārai, te aukati me te hātepe whakaohooho i roto i te punaha io, ki te huri o ngā waikawa amino, ki te pākia o te tryptophan, lipids me te waikawa ngako, ka whai wāhi ki te hanga noa i ngā erythrocytes, te pupuri i te taumata noa o te homocysteine i roto i te toto. Ko te iti o te kai o te huaora B6 me te heke iho o te hiahia, he takahi i te ahua o te kiri, te whanaketanga o te homocysteinemia, te anemia.
- huaora C ka uru ki nga tauhohenga redox, ko te mahinga o te punaha aarai mate, e whakatairanga ana i te ngongo o te rino. Ko te ngoikoretanga e arai ana i nga kiri totika me te heke o te toto, te pongaponga ihu na te nui o te uru me te ngoikore o nga punga toto.
- Huaora PP whai wāhi i roto i te tauhohenga redox o te pūngao pākia. Ko te iti o te kai huaora e haere tahi ana me te porearea o te ahua o te kiri, te puku me te punaha io.
Ka kitea e koe he aratohu oti mo nga hua tino whai hua i roto i te taapiri.
Tags: ihirangi pūngoi 54 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea inu inu wai karaka, nga kaata, nga matūkai, nga taonga whaihua Te inu wai karaka
2021-02-17