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 | 345 kCal | 1684 kCal | 20.5 orau | 5.9 orau | 488 g |
| Pūmua | 10.5 g | 76 g | 13.8 orau | 4% | 724 g |
| Fats | 1.6 g | 56 g | 2.9 orau | 0.8 orau | 3500 g |
| warowaihā | 64.42 g | 219 g | 29.4 orau | 8.5 orau | 340 g |
| Muka muka | 10.1 g | 20 g | 50.5 orau | 14.6 orau | 198 g |
| Water | 12.11 g | 2273 g | 0.5 orau | 0.1 orau | 18770 g |
| Ash | 1.28 g | ~ | |||
| huaora | |||||
| Lutein + Zeaxanthin | 160 µg | ~ | |||
| Huaora B1, thiamine | 0.37 mg | 1.5 mg | 24.7 orau | 7.2 orau | 405 g |
| Huaora B2, riboflavin | 0.114 mg | 1.8 mg | 6.3 orau | 1.8 orau | 1579 g |
| Huaora B4, kowhiri | 37.8 mg | 500 mg | 7.6 orau | 2.2 orau | 1323 g |
| Huaora B5, pantothenic | 0.145 mg | 5 mg | 2.9 orau | 0.8 orau | 3448 g |
| Huaora B6, pyridoxine | 0.396 mg | 2 mg | 19.8 orau | 5.7 orau | 505 g |
| Huaora B9, folate | 8 µg | 400 µg | 2% | 0.6 orau | 5000 g |
| Huaora E, alpha tocopherol, TE | 0.57 mg | 15 mg | 3.8 orau | 1.1 orau | 2632 g |
| Huaora K, phylloquinone | 2.2 µg | 120 µg | 1.8 orau | 0.5 orau | 5455 g |
| Huaora PP, KORE | 6.269 mg | 20 mg | 31.3 orau | 9.1 orau | 319 g |
| Betaine | 65.5 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 309 mg | 2500 mg | 12.4 orau | 3.6 orau | 809 g |
| Konupūmā, Ca | 32 mg | 1000 mg | 3.2 orau | 0.9 orau | 3125 g |
| Konupora, Mg | 96 mg | 400 mg | 24 orau | 7% | 417 g |
| Konutai, Na | 4 mg | 1300 mg | 0.3 orau | 0.1 orau | 32500 g |
| Sulphur, S | 105 mg | 1000 mg | 10.5 orau | 3% | 952 g |
| Paihere, P | 296 mg | 800 mg | 37 orau | 10.7 orau | 270 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.68 mg | 18 mg | 14.9 orau | 4.3 orau | 672 g |
| Manganese, Mn | 1.034 mg | 2 mg | 51.7 orau | 15 orau | 193 g |
| Parahi, Cu | 343 µg | 1000 µg | 34.3 orau | 9.9 orau | 292 g |
| Selenium, Mena | 37.7 µg | 55 µg | 68.5 orau | 19.9 orau | 146 g |
| Zinc, Zn | 2 mg | 12 mg | 16.7 orau | 4.8 orau | 600 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.8 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.526 g | ~ | |||
| valine | 0.515 g | ~ | |||
| Histidine * | 0.236 g | ~ | |||
| Isoleucine | 0.383 g | ~ | |||
| leucine | 0.713 g | ~ | |||
| lysine | 0.391 g | ~ | |||
| methionine | 0.202 g | ~ | |||
| threonine | 0.356 g | ~ | |||
| tryptophan | 0.175 g | ~ | |||
| phenylalanine | 0.589 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.409 g | ~ | |||
| Ko te waikawa Aspartic | 0.655 g | ~ | |||
| glycine | 0.38 g | ~ | |||
| waikawa glutamic | 2.741 g | ~ | |||
| Proline | 1.247 g | ~ | |||
| serine | 0.443 g | ~ | |||
| tyrosine | 0.301 g | ~ | |||
| cysteine | 0.232 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.335 g | max 18.7 g | |||
| 12: 0 Laurika | 0.004 g | ~ | |||
| 14: 0 Tuuturu | 0.008 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.286 g | ~ | |||
| 18: 0 Stearin | 0.012 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.205 g | min 16.8 g | 1.2 orau | 0.3 orau | |
| 16: 1 Palmitoleic | 0.004 g | ~ | |||
| 18:1 Olein (omega-9) | 0.168 g | ~ | |||
| Nga waikawa hinu momona | 0.771 g | i 11.2 ki 20.6 | 6.9 orau | 2% | |
| 18: 2 Linoleic | 0.695 g | ~ | |||
| 18: 3 Linolenika | 0.077 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.077 g | i 0.9 ki 3.7 | 8.6 orau | 2.5 orau | |
| Nga waikawa momi Omega-6 | 0.695 g | i 4.7 ki 16.8 | 14.8 orau | 4.3 orau |
Ko te uara o te kaha ko 345 kcal.
- kapu = 148 g (510.6 kCal)
Paraoa parei grits ranei whai rawa i te huaora me nga kohuke penei: te huaora B1 - 24,7%, te huaora B6 - 19,8%, te huaora PP - 31,3%, te pāhare pāporo - 12,4%, te konupora - 24%, te ūkuikui - 37%, te rino - 14,9%, manganese - 51,7%, parahi - 34,3%, waatea - 68,5%, konutea - 16,7%
- 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
- B6 huaora 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 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.
- pāhare pāporo Ko te katote intracellular matua e uru ana ki te whakaritenga o te wai, te waikawa me te toenga electrolyte, ka uru atu ki nga mahi whakaoho io, whakatekehanga ture.
- konupora whai wāhi i roto i te pākia pūngao, te whakahiatotanga o te pūmua, waikawa karihi, he pānga whakaū i runga i te kiriuhi, e tika ana kia mau tonu te homeostasis o te konupūmā, te pāhare pāporo me te konutai. Ko te korenga o te konupora ka arahi ki te hypomagnesemia, he nui ake te morearea o te whakaheke toto, te mate ngakau.
- 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.
- Manganese whai wāhi ki te hanganga o te wheua me te kiko honohono, he waahanga no te whākōkī whai wāhi ki te pākia o ngā waikawa amino, warowaihā, catecholamines; he mea nui mo te whakahiatotanga o te cholesterol me nga ngota ngota. Ko te rawaka o te kohi ka haere tahi me te tere haere o te tipu, nga mate o te punaha whakatipuranga, te piki haere o te wehenga o te kiko o te koiwi, te mate o te warowaihā me te pākia lipid
- parahi he waahanga o te whākōkī ki te mahi redox me te whakauru ki te whakarewa rino, whakaongaonga i te mimiti o nga pūmua me te warowaihā. Ka uru ki nga whakaritenga o te tohatoha i nga kiko o te tinana o te tangata ki te hāora. Ko te ngoikoretanga e whakaatuhia ana e nga mate i te hanganga o te punaha Cardiovascular me te angaanga, te whanaketanga o te hononga honohono kiko.
- 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.
- konutea he waahanga neke atu i te 300 nga whākōkī, ka whai wāhi ki ngā hātepe ki te whakakao me te whakakāhoretanga o te warowaihā, te pūmua, te ngako, te waikawa waikawa me te whakaritenga i te maha 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, me te koretake o te kopu. Ko nga rangahau o na tata tonu nei kua whakaatu i te kaha o te kaha o te konutea ki te aukati i te ngongo o te parahi, ana ka whanakehia te mate anemia.
Tags: ihirangi pūngoi 345 kcal, hanganga matū, uara kai, huaora, kohuke, he pēhea nei te pai o te paraoa parei paraoa ranei, nga kaata, nga matūkai, nga hua whaihua o te paraoa parei paraoa ranei