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 | 337 kCal | 1684 kCal | 20 orau | 5.9 orau | 500 g |
| Pūmua | 11.37 g | 76 g | 15 orau | 4.5 orau | 668 g |
| Fats | 2.21 g | 56 g | 3.9 orau | 1.2 orau | 2534 g |
| warowaihā | 78.76 g | 219 g | 36 orau | 10.7 orau | 278 g |
| Muka muka | 12 g | 20 g | 60 orau | 17.8 orau | 167 g |
| Water | 6.1 g | 2273 g | 0.3 orau | 0.1 orau | 37262 g |
| Ash | 1.56 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.255 mg | 1.5 mg | 17 orau | 5% | 588 g |
| Huaora B2, riboflavin | 0.128 mg | 1.8 mg | 7.1 orau | 2.1 orau | 1406 g |
| Huaora B4, kowhiri | 23.1 mg | 500 mg | 4.6 orau | 1.4 orau | 2165 g |
| Huaora B5, pantothenic | 0.308 mg | 5 mg | 6.2 orau | 1.8 orau | 1623 g |
| Huaora B6, pyridoxine | 1.155 mg | 2 mg | 57.8 orau | 17.2 orau | 173 g |
| Huaora B9, folate | 43 µg | 400 µg | 10.8 orau | 3.2 orau | 930 g |
| Huaora C, ascorbic | 10.1 mg | 90 mg | 11.2 orau | 3.3 orau | 891 g |
| Huaora K, phylloquinone | 1.4 µg | 120 µg | 1.2 orau | 0.4 orau | 8571 g |
| Huaora PP, KORE | 5.246 mg | 20 mg | 26.2 orau | 7.8 orau | 381 g |
| Betaine | 158 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 376 mg | 2500 mg | 15 orau | 4.5 orau | 665 g |
| Konupūmā, Ca | 50 mg | 1000 mg | 5% | 1.5 orau | 2000 g |
| Konupora, Mg | 133 mg | 400 mg | 33.3 orau | 9.9 orau | 301 g |
| Konutai, Na | 6 mg | 1300 mg | 0.5 orau | 0.1 orau | 21667 g |
| Paihere, P | 370 mg | 800 mg | 46.3 orau | 13.7 orau | 216 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.95 mg | 18 mg | 16.4 orau | 4.9 orau | 610 g |
| Manganese, Mn | 2.52 mg | 2 mg | 126 orau | 37.4 orau | 79 g |
| Parahi, Cu | 362 µg | 1000 µg | 36.2 orau | 10.7 orau | 276 g |
| Selenium, Mena | 2.8 µg | 55 µg | 5.1 orau | 1.5 orau | 1964 g |
| Puoro, F | 27 µg | 4000 µg | 0.7 orau | 0.2 orau | 14815 g |
| Zinc, Zn | 3 mg | 12 mg | 25 orau | 7.4 orau | 400 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 65.1 g | ~ | |||
| Mono- me nga waatea (huka) | 0.94 g | max 100 g | |||
| Tuhinga o mua | 0.55 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.45 g | ~ | |||
| valine | 0.45 g | ~ | |||
| Histidine * | 0.23 g | ~ | |||
| Isoleucine | 0.34 g | ~ | |||
| leucine | 0.68 g | ~ | |||
| lysine | 0.32 g | ~ | |||
| methionine | 0.17 g | ~ | |||
| threonine | 0.31 g | ~ | |||
| tryptophan | 0.14 g | ~ | |||
| phenylalanine | 0.46 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.39 g | ~ | |||
| Ko te waikawa Aspartic | 0.53 g | ~ | |||
| glycine | 0.43 g | ~ | |||
| waikawa glutamic | 2.99 g | ~ | |||
| Proline | 0.97 g | ~ | |||
| serine | 0.49 g | ~ | |||
| tyrosine | 0.13 g | ~ | |||
| cysteine | 0.24 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.45 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.43 g | ~ | |||
| 18: 0 Stearin | 0.02 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.35 g | min 16.8 g | 2.1 orau | 0.6 orau | |
| 18:1 Olein (omega-9) | 0.33 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.02 g | ~ | |||
| Nga waikawa hinu momona | 1.26 g | i 11.2 ki 20.6 | 11.3 orau | 3.4 orau | |
| 18: 2 Linoleic | 1.18 g | ~ | |||
| 18: 3 Linolenika | 0.08 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.08 g | i 0.9 ki 3.7 | 8.9 orau | 2.6 orau | |
| Nga waikawa momi Omega-6 | 1.18 g | i 4.7 ki 16.8 | 25.1 orau | 7.4 orau |
Ko te uara o te kaha ko 337 kcal.
- te taviniraa = 46 g (155 kCal)
- 2 pihikete (1 tohanga NLEA) = 46 g (155 kCal)
- pihikete tapawhā = 25 g (84.3 kCal)
- 2 pihikete porotaka = 38 g (128.1 kCal)
Pata parakuihi, kua rite mo te kai, te witi, te kuru, te mania, te huka me te tote he nui nga huaora me nga kohuke penei: huaora B1 - 17%, huaora B6 - 57,8%, huaora C - 11,2%, huaora PP - 26,2%, pāhare pāporo - 15%, konupora - 33,3%, ūkuikui - 46,3%, rino - 16,4%, manganese - 126%, parahi - 36,2%, zinc - 25%
- 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 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.
- 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.
- 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.
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