Uara kai totika me te hanganga matū.
Kei te ripanga e whai ake nei nga raarangi o nga matūkai (Calories, protein, momona, warowaihā, huaora me nga kohuke) kei roto 100 karamu Tuhinga o mua.
| Kawaiora | tau | Ture ** | % o te tikanga i te 100 g | % o te tikanga i te 100 kcal | 100% o te tikanga |
| Kororo | 130 kcal | 1684 kcal | 7.7 orau | 5.9 orau | 1295 g |
| Pūmua | 8.18 g | 76 g | 10.8 orau | 8.3 orau | 929 g |
| Fats | 0.35 g | 56 g | 0.6 orau | 0.5 orau | 16000 g |
| warowaihā | 16.05 g | 219 g | 7.3 orau | 5.6 orau | 1364 g |
| Te muka kai | 8.3 g | 20 g | 41.5 orau | 31.9 orau | 241 g |
| Water | 65.74 g | 2273 g | 2.9 orau | 2.2 orau | 3458 g |
| Ash | 1.38 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.225 mg | 1.5 mg | 15 orau | 11.5 orau | 667 g |
| Huaora B2, Riboflavin | 0.056 mg | 1.8 mg | 3.1 orau | 2.4 orau | 3214 g |
| Huaora B4, kowhiri | 32.6 mg | 500 mg | 6.5 orau | 5% | 1534 g |
| Huaora B5, Pantothenic | 0.26 mg | 5 mg | 5.2 orau | 4% | 1923 |
| Huaora B6, pyridoxine | 0.077 mg | 2 mg | 3.9 orau | 3% | 2597 g |
| Huaora B9, folate | 86 .g | 400 mcg | 21.5 orau | 16.5 orau | 465 g |
| Huaora E, alpha tocopherol, TE | 0.87 mg | 15 mg | 5.8 orau | 4.5 orau | 1724 g |
| Huaora K, phylloquinone | 3.3 .g | 120 mcg | 2.8 orau | 2.2 orau | 3636 g |
| Huaora PP, No. | 0.527 mg | 20 mg | 2.6 orau | 2% | 3795 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 433 mg | 2500 mg | 17.3 orau | 13.3 orau | 577 g |
| Konupūmā, Ca | 55 mg | 1000 mg | 5.5 orau | 4.2 orau | 1818 |
| Konupora, Mg | 49 mg | 400 mg | 12.3 orau | 9.5 orau | 816 g |
| Konutai, Na | 239 mg | 1300 mg | 18.4 orau | 14.2 orau | 544 g |
| Sulphur, S | 81.8 mg | 1000 mg | 8.2 orau | 6.3 orau | 1222 g |
| Paihere, P | 152 mg | 800 mg | 19 orau | 14.6 orau | 526 g |
| kohuke | |||||
| Rino, Fe | 2.85 mg | 18 mg | 15.8 orau | 12.2 orau | 632 |
| Manganese, Mn | 0.327 mg | 2 mg | 16.4 orau | 12.6 orau | 612 g |
| Parahi, Cu | 269 .g | 1000 mcg | 26.9 orau | 20.7 orau | 372 g |
| Selenium, Mena | 1.2 .g | 55 mcg | 2.2 orau | 1.7 orau | 4583 g |
| Zinc, Zn | 0.76 mg | 12 mg | 6.3 orau | 4.8 orau | 1579 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 0.32 g | mōrahi 100 g | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.507 g | ~ | |||
| Valine | 0.428 g | ~ | |||
| Histidine * | 0.228 g | ~ | |||
| Isoleucine | 0.361 g | ~ | |||
| Leucine | 0.653 g | ~ | |||
| lysine | 0.562 g | ~ | |||
| methionine | 0.123 g | ~ | |||
| threonine | 0.344 g | ~ | |||
| Tryptophan | 0.097 g | ~ | |||
| phenylalanine | 0.442 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.343 g | ~ | |||
| Ko te waikawa Aspartic | 0.99 g | ~ | |||
| Glycine | 0.319 g | ~ | |||
| waikawa glutamic | 1.247 g | ~ | |||
| Proline | 0.347 g | ~ | |||
| Serine | 0.445 g | ~ | |||
| tyrosine | 0.23 g | ~ | |||
| cysteine | 0.089 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.089 g | mōrahi 18.7 g | |||
| 16: 0 Palmitic | 0.084 g | ~ | |||
| 18: 0 Stearic | 0.005 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.03 g | min 16.8g | 0.2 orau | 0.2 orau | |
| 18: 1 Oleic (omega-9) | 0.03 g | ~ | |||
| Nga waikawa hinu momona | 0.149 g | mai i te 11.2-20.6 g | 1.3 orau | 1% | |
| 18: 2 Linoleic | 0.081 g | ~ | |||
| 18: 3 Linolenic | 0.068 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.068 g | mai i te 0.9 ki te 3.7 g | 7.6 orau | 5.8 orau | |
| Nga waikawa momi Omega-6 | 0.081 g | mai i te 4.7 ki te 16.8 g | 1.7 orau | 1.3 orau |
Ko te uara pūngao ko te 130 Calories
- kapu = 185 karamu (240.5 kcal)
He pīni, he honu pango, he kākano pakeke, he mea tunu ki te tote he nui nga huaora me nga kohuke penei i te huaora B1 – 15 %, huaora B9 – 21,5 %, pāhare pāporo – 17,3 %, konupora -, 12.3 % ranei, ūkuikui – 19 %, rino – 15,8 %, manganese – 16,4 ,26,9 %, parahi – XNUMX %
- B1 huaora he waahanga no nga whākōkī nui o te warowaihā me te pūngao pākia, e whakarato ana i te tinana ki te pūngao me te pūhui kirihou tae atu ki 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.
- B9 huaora hei coenzyme whai wāhi i roto i te pākia o te karihi me te waikawa amino. Ko te ngoikoretanga o te folate ka ngoikore te waihanga o te waikawa ngota me te pūmua, ka hua te aukati i te tipu me te wehenga o te pūtau, ina koa ki nga kakano tere-tipu: te koiwi wheua, te epithelium ngutu, me etahi atu. , te kore kai totika, te ngoikoretanga o te whanau, me nga mate whanaketanga tamariki. Whakaatuhia te Rōpū kaha i waenga i te taumata o te folate, homocysteine me te tuponotanga o te mate mate pukupuku.
- Pāhare pāporo Ko te katote intracellular matua e uru ana ki te whakaritenga o te wai, te hiko me te toenga waikawa, ka uru ki te whakahaere i nga hiahia io, te whakatau i te toto.
- konupora whai wāhi i roto i te pākia pākia me te whakahiatotanga o te pūmua, waikawa karihi, he pānga whakaū mō te kiriuhi, he mea nui hei pupuri i te homeostasis o te konupūmā, te pāhare pāporo me te konutai. Ko te ngoikoretanga o te konupora ka arahi ki te hypomagnesemia, te whakanui ake i te tuponotanga o te whakaheke toto, te mate ngakau.
- Waehau he maha nga mahi a-tinana, tae atu ki te pungao pngao, te whakahaere i te toenga waikawa-waikawa, he waahanga no nga phospholipids, nga nucleotides me nga waikawa ngako e hiahiatia ana mo te kohuke o nga koiwi me nga niho. Ko te ngoikoretanga ka arahi atu ki te anorexia, te anemia, te riikiri.
- Iron kua whakauruhia me nga mahi rereke o te pūmua, tae atu ki nga hauropi. Ka uru ki te kawe i nga irahiko, te oxygen, ka taea te rere o nga tauhohenga redox me te whakahohenga i te waikawa. Ko te koretake o te kai ka arahi atu ki te anemia hypochromic, myoglobinaemia atonia o nga uaua koiwi, ngenge, cardiomyopathy, gastritis atrophic mau tonu.
- Manganese kei roto i te hanganga o te koiwi me te kiko honohono, he waahanga no te whākōkī i roto i te haurehu o te waikawa amino, warowaihā, catecholamines; e hiahiatia ana mo te whakahiatotanga o te cholesterol me te nucleotides. Ko te rawaka o te kohi ka haere tahi te tipu whakaraerae, nga mate o te punaha whakatipuranga, te piki haere o te pakarukaru o te koiwi, nga mate o te warowaihā me te hinu lipid.
- parahi he waahanga o nga hauropi 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 mahinga o te tinana tangata ki te oxygen. Ko te ngoikoretanga e whakaatuhia ana e te ngoikoretanga o te punaha Cardiovascular me te whanaketanga koiwi o te hononga honohono kiko.
He raarangi katoa o nga hua tino whaihua ka kitea e koe i roto i te taupānga.
Tags: pūngoi 130 kcal, hanganga matū, uara kai, huaora, kohuke atu i te awhina Pii, honu mangu, Kakano pakeke, kohuatia ki te tote, Calories, matūkai, hua whaihua o Pini, honu mangu, Kakano pakeke, tunua ki te tote