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 | 424 kCal | 1684 kCal | 25.2 orau | 5.9 orau | 397 g |
| Pūmua | 7.6 g | 76 g | 10 orau | 2.4 orau | 1000 g |
| Fats | 10 g | 56 g | 17.9 orau | 4.2 orau | 560 g |
| warowaihā | 75.2 g | 219 g | 34.3 orau | 8.1 orau | 291 g |
| Muka muka | 0.2 g | 20 g | 1% | 0.2 orau | 10000 g |
| Water | 5.6 g | 2273 g | 0.2 orau | 40589 g | |
| Ash | 1.4 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.499 mg | 1.5 mg | 33.3 orau | 7.9 orau | 301 g |
| Huaora B2, riboflavin | 0.429 mg | 1.8 mg | 23.8 orau | 5.6 orau | 420 g |
| Huaora B5, pantothenic | 0.531 mg | 5 mg | 10.6 orau | 2.5 orau | 942 g |
| Huaora B6, pyridoxine | 0.04 mg | 2 mg | 2% | 0.5 orau | 5000 g |
| Huaora B9, folate | 53 µg | 400 µg | 13.3 orau | 3.1 orau | 755 g |
| Huaora B12, cobalamin | 0.07 µg | 3 µg | 2.3 orau | 0.5 orau | 4286 g |
| Huaora C, ascorbic | 5.5 mg | 90 mg | 6.1 orau | 1.4 orau | 1636 g |
| Huaora E, alpha tocopherol, TE | 3.86 mg | 15 mg | 25.7 orau | 6.1 orau | 389 g |
| Huaora E Tapiritia | 3.3 mg | ~ | |||
| Huaora K, phylloquinone | 0.5 µg | 120 µg | 0.4 orau | 0.1 orau | 24000 g |
| Huaora PP, KORE | 5.739 mg | 20 mg | 28.7 orau | 6.8 orau | 348 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 156 mg | 2500 mg | 6.2 orau | 1.5 orau | 1603 g |
| Konupūmā, Ca | 32 mg | 1000 mg | 3.2 orau | 0.8 orau | 3125 g |
| Konupora, Mg | 22 mg | 400 mg | 5.5 orau | 1.3 orau | 1818 g |
| Konutai, Na | 319 mg | 1300 mg | 24.5 orau | 5.8 orau | 408 g |
| Sulphur, S | 76 mg | 1000 mg | 7.6 orau | 1.8 orau | 1316 g |
| Paihere, P | 116 mg | 800 mg | 14.5 orau | 3.4 orau | 690 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 3 mg | 18 mg | 16.7 orau | 3.9 orau | 600 g |
| Parahi, Cu | 74 µg | 1000 µg | 7.4 orau | 1.7 orau | 1351 g |
| Selenium, Mena | 17.2 µg | 55 µg | 31.3 orau | 7.4 orau | 320 g |
| Zinc, Zn | 0.53 mg | 12 mg | 4.4 orau | 1% | 2264 g |
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.048 g | max 18.7 g | |||
| 4: 0 Hinu | 0.003 g | ~ | |||
| 8: 0 Parani | 0.001 g | ~ | |||
| 10: 0 Mahinga | 0.001 g | ~ | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.011 g | ~ | |||
| 15: 0 Pentadecanoic | 0.075 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.447 g | ~ | |||
| 18: 0 Stearin | 0.415 g | ~ | |||
| 22: 0 | 0.094 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 7.922 g | min 16.8 g | 47.2 orau | 11.1 orau | |
| 16: 1 Palmitoleic | 0.011 g | ~ | |||
| 18:1 Olein (omega-9) | 7.821 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.091 g | ~ | |||
| Nga waikawa hinu momona | 0.591 g | i 11.2 ki 20.6 | 5.3 orau | 1.3 orau | |
| 18: 2 Linoleic | 0.56 g | ~ | |||
| 18: 3 Linolenika | 0.032 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.032 g | i 0.9 ki 3.7 | 3.6 orau | 0.8 orau | |
| Nga waikawa momi Omega-6 | 0.56 g | i 4.7 ki 16.8 | 11.9 orau | 2.8 orau |
Ko te uara o te kaha ko 424 kcal.
- Oz = 28.35 g (120.2 kCal)
- pihikete = 5 g (21.2 kCal)
Kai Peepi, Pihikete, me nga pere pere whai rawa i te huaora me nga kohuke penei: te huaora B1 - 33,3%, huaora B2 - 23,8%, huaora B9 - 13,3%, huaora E - 25,7%, huaora PP - 28,7%, ūkuikui - 14,5%, rino - 16,7%, waatea - 31,3%
- B1 huaora 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
- 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.
- B6 huaora hei coenzyme, ka uru atu ratau ki te whakarahi i nga waikawa ngako me nga waikawa amino. Ko te ngoikoretanga o te takahuri ka ngoikore te waihanga o nga waikawa ngota me te pūmua, ka hua te aukati i te tipu me te wehenga o te pūtau, ina koa ki nga kiko tere: te koiwi wheua, te epithelium puku, me etahi atu. te koretake o te kai, te hē o te whanautanga me te whanaketanga o te tamaiti. He hononga kaha kua whakaatuhia i waenga i te taumata folate me te homocysteine me te raru o te mate mate pukupuku.
- huaora E kei i a ia nga momo antioxidant, he mea tika mo te mahi o nga gonad, ko te uaua o te ngakau, he kaiwhakapai i te kiri o te kiri i te kiri. I te ngoikore o te huaora E, ka kitea te hemolysis o te erythrocytes me nga mate neurological.
- 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.
- 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.
- Iron he waahanga o nga pūmua o ngā momo mahi, tae atu ki nga whākōkī. Whai wāhi i roto i te kawe o irahiko, hāora, whakarite i te ara o te tauhohenga redox me te whakahohenga o te peroxidation. Ko te koretake o te kohi ka arahi ki te anemia hypochromic, myoglobin-ngoikore te atoni o nga uaua koiwi, te nui haere o te ngenge, te myocardiopathy, te gastritis atrophic.
- 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 424 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te mea pai mo te kai Pepe, Pihikete, me te pere pere, Calories, matūkai, taonga whaihua Kai Pepe, Pihikete, me nga pere