Uara kai totika me te hanganga matū.
E whakaatu ana te teepu i nga kiko o nga matūkai (Calories, protein, momona, warowaihā, huaora me nga kohuke) kei roto 100 karamu Tuhinga o mua.
| Kawaiora | Te tau | Norm ** | % o te tikanga i te 100 g | % o te 100 kcal noa | 100% o te tikanga |
| Kororo | 128 kcal | 1684 kcal | 7.6 orau | 5.9 orau | 1316 g |
| Pūmua | 20.75 g | 76 g | 27.3 orau | 21.3 orau | 366 g |
| Fats | 4.41 g | 56 g | 7.9 orau | 6.2 orau | 1270 g |
| Water | 73.78 g | 2273 g | 3.2 orau | 2.5 orau | 3081 g |
| Ash | 1.12 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.15 mg | 1.5 mg | 10 orau | 7.8 orau | 1000 g |
| Huaora B2, Riboflavin | 0.39 mg | 1.8 mg | 21.7 orau | 17 orau | 462 g |
| Huaora B5, Pantothenic | 0.49 mg | 5 mg | 9.8 orau | 7.7 orau | 1020 g |
| Huaora B6, pyridoxine | 0.14 mg | 2 mg | 7% | 5.5 orau | 1429 g |
| Huaora B12, cobalamin | 2.71 .g | 3 mg | 90.3 orau | 70.5 orau | 111 g |
| Huaora E, alpha tocopherol, TE | 0.21 mg | 15 mg | 1.4 orau | 1.1 orau | 7143 g |
| Huaora RR, ne | 6.54 mg | 20 mg | 32.7 orau | 25.5 orau | 306 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 171 mg | 2500 mg | 6.8 orau | 5.3 orau | 1462 g |
| Konupūmā, Ca | 8 mg | 1000 mg | 0.8 orau | 0.6 orau | 12500 g |
| Konupora, Mg | 19 mg | 400 mg | 4.8 orau | 3.8 orau | 2105 |
| Konutai, Na | 46 mg | 1300 mg | 3.5 orau | 2.7 orau | 2826 g |
| Sulphur, S | 207.5 mg | 1000 mg | 20.8 orau | 16.3 orau | 482 g |
| Paihere, P | 202 mg | 800 mg | 25.3 orau | 19.8 orau | 396 g |
| Nga waahanga hikoi | |||||
| Rino, Fe | 1.64 mg | 18 mg | 9.1 orau | 7.1 orau | 1098 g |
| Manganese, Mn | 0.024 mg | 2 mg | 1.2 orau | 0.9 orau | 8333 g |
| Parahi, Cu | 99 mcg | 1000 mcg | 9.9 orau | 7.7 orau | 1010 |
| Selenium, Mena | 1.5 g | 55 mcg | 2.7 orau | 2.1 orau | 3667 g |
| Zinc, Zn | 3.01 mg | 12 mg | 25.1 orau | 19.6 orau | 399 g |
| Nga waikawa amino nui | |||||
| Arginine * | 1.233 g | ~ | |||
| Valine | 1.12 g | ~ | |||
| Histidine * | 0.657 g | ~ | |||
| Isoleucine | 1.001 g | ~ | |||
| Leucine | 1.614 g | ~ | |||
| lysine | 1.832 g | ~ | |||
| methionine | 0.532 g | ~ | |||
| threonine | 0.888 g | ~ | |||
| Tryptophan | 0.242 g | ~ | |||
| phenylalanine | 0.845 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 1.248 g | ~ | |||
| Ko te waikawa Aspartic | 1.826 g | ~ | |||
| Glycine | 1.013 g | ~ | |||
| waikawa glutamic | 3.011 g | ~ | |||
| Proline | 0.87 g | ~ | |||
| Serine | 0.771 g | ~ | |||
| tyrosine | 0.697 g | ~ | |||
| cysteine | 0.248 g | ~ | |||
| Heto (houra) | |||||
| cholesterol | 74 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 1.88 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.01 g | ~ | |||
| 12: 0 Lauric | 0.01 g | ~ | |||
| 14: 0 Tuuturu | 0.09 g | ~ | |||
| 16: 0 Palmitic | 0.9 g | ~ | |||
| 18: 0 Stearic | 0.73 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.69 g | min 16.8g | 10.1 orau | 7.9 orau | |
| 16: 1 Palmitoleic | 0.08 g | ~ | |||
| 18: 1 Oleic (omega-9) | 1.6 g | ~ | |||
| Nga waikawa hinu momona | 0.22 g | mai i te 11.2 ki te 20.6 g | 2% | 1.6 orau | |
| 18: 2 Linoleic | 0.13 g | ~ | |||
| 18: 3 Linolenic | 0.07 g | ~ | |||
| 20: 4 Arachidonic | 0.02 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.07 g | mai i te 0.9 ki te 3.7 g | 7.8 orau | 6.1 orau | |
| Nga waikawa momi Omega-6 | 0.15 g | mai i te 4.7 ki te 16.8 g | 3.2 orau | 2.5 orau |
Ko te uara pūngao ko te 128 Calories
- Oz = 28.35 g (36.3 kcal)
- lb = 453.6 g (580.6 kcal)
Whakatakoto i te kiko, reme, Niu Tireni, hukapapa, wehe wehe noa iho, mata whai rawa i roto i nga huaora me nga kohuke penei: huaora B2 - 21,7%, huaora B12 - 90,3%, huaora PP - 32,7%, ūkuikui - e 25.3%, konutea - 25,1%
- B2 huaora ka whai wāhi ki nga tauhohenga whakaheke-whakaiti-hāora, whakatairanga i te tae mai o nga tae e te kaitakitaki 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 takahi i te marama me te tirohanga o te ahiahi.
- B12 huaora whai wāhi nui i roto i te pākia me te huri o waikawa amino. Ko te Folate me te huaora B12 e honohono ana i nga huaora, e uru ana ki te hematopoiesis. Ko te kore o te huaora B12 ka arahi ki te whanaketanga o te ngoikoretanga o te takawaenga tuarua, o te tuarua ranei tae atu ki te anemia, te leopenia, te thrombocytopenia.
- Huaora PP whai wāhi i roto i te tauhohenga redox o te pūngao pākia. Ko te iti o te kai o te huaora ka haere mai me te whakararuraru i te ahua o te kiri, te puku me te punaha io.
- Waehau whai wāhi ki te maha o ngā mahi koiora, tae atu ki te pākia pūngao, te whakahaere i te toenga waikawa-kawakore, te wahanga o te phospholipids, te nucleotides me te waikawa nucleic, e tika ana hei whakakao i nga koiwi me nga niho. Ko te ngoikoretanga ka arahi atu ki te anorexia, te anemia, te riikiri.
- konutea he waahanga kei runga ake i te 300 whākōkī whakauru ki te hātepe i te wetiweti me te wāwāhi o te warowaihā, te pūmua, te ngako, te waikawa ngota me te whakahaere i te kīanga o ngā ira. Ko te koretake o te kohi ka arahi te mate toto, te mate tuarua o te mate, te ate ate, te koretake o te moepuku, te kitea o nga ngoikoretanga o te kopu. Ko te rangahau i nga tau kua taha ake nei i whakaatu ko te kaha o te pata nui o te konutea ka aukati i te mimiti o te parahi, no reira ka whanakehia te anemia.
Ko te aratohu katoa o nga kai tino hauora ka taea e koe te tiro i te taupānga.
tapanga: nga kohinga 128 kcal, te kohinga matū, te kai totika, te huaora, te kohuke, pai atu i te huinga Meat, reme, Niu Tireni, kua whakatotoka, ka wehe wehe noa, he mata, he kaata, he kai totika, he tino whaihua mo te Meat, reme, Niu Tireni, whakatotoka, wehe wehe noa iho, mata