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 pūngoi | 550 kCal | 1684 kCal | 32.7 orau | 5.9 orau | 306 g |
| Pūmua | 21.5 g | 76 g | 28.3 orau | 5.1 orau | 353 g |
| Fats | 49.6 g | 56 g | 88.6 orau | 16.1 orau | 113 g |
| warowaihā | 5.4 g | 219 g | 2.5 orau | 0.5 orau | 4056 g |
| Water | 19.1 g | 2273 g | 0.8 orau | 0.1 orau | 11901 g |
| Ash | 4.4 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 13 µg | 900 µg | 1.4 orau | 0.3 orau | 6923 g |
| karotenana beta | 0.15 mg | 5 mg | 3% | 0.5 orau | 3333 g |
| Huaora B1, thiamine | 0.141 mg | 1.5 mg | 9.4 orau | 1.7 orau | 1064 g |
| Huaora B2, riboflavin | 0.436 mg | 1.8 mg | 24.2 orau | 4.4 orau | 413 g |
| Huaora B5, pantothenic | 0.328 mg | 5 mg | 6.6 orau | 1.2 orau | 1524 g |
| Huaora B6, pyridoxine | 0.205 mg | 2 mg | 10.3 orau | 1.9 orau | 976 g |
| Huaora B12, cobalamin | 1 µg | 3 µg | 33.3 orau | 6.1 orau | 300 g |
| Huaora C, ascorbic | 6.8 mg | 90 mg | 7.6 orau | 1.4 orau | 1324 g |
| Huaora PP, KORE | 4.54 mg | 20 mg | 22.7 orau | 4.1 orau | 441 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 257 mg | 2500 mg | 10.3 orau | 1.9 orau | 973 g |
| Konupūmā, Ca | 68 mg | 1000 mg | 6.8 orau | 1.2 orau | 1471 g |
| Konupora, Mg | 21 mg | 400 mg | 5.3 orau | 1% | 1905 g |
| Konutai, Na | 1531 mg | 1300 mg | 117.8 orau | 21.4 orau | 85 g |
| Sulphur, S | 215 mg | 1000 mg | 21.5 orau | 3.9 orau | 465 g |
| Paihere, P | 180 mg | 800 mg | 22.5 orau | 4.1 orau | 444 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 3.4 mg | 18 mg | 18.9 orau | 3.4 orau | 529 g |
| Manganese, Mn | 0.086 mg | 2 mg | 4.3 orau | 0.8 orau | 2326 g |
| Parahi, Cu | 130 µg | 1000 µg | 13 orau | 2.4 orau | 769 g |
| Zinc, Zn | 2.42 mg | 12 mg | 20.2 orau | 3.7 orau | 496 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.522 g | ~ | |||
| valine | 0.95 g | ~ | |||
| Histidine * | 0.53 g | ~ | |||
| Isoleucine | 0.818 g | ~ | |||
| leucine | 1.473 g | ~ | |||
| lysine | 1.518 g | ~ | |||
| methionine | 0.454 g | ~ | |||
| threonine | 0.832 g | ~ | |||
| tryptophan | 0.184 g | ~ | |||
| phenylalanine | 0.801 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.47 g | ~ | |||
| Ko te waikawa Aspartic | 1.979 g | ~ | |||
| glycine | 2.16 g | ~ | |||
| waikawa glutamic | 3.037 g | ~ | |||
| Proline | 1.463 g | ~ | |||
| serine | 0.894 g | ~ | |||
| tyrosine | 0.596 g | ~ | |||
| cysteine | 0.291 g | ~ | |||
| Taimana | |||||
| cholesterol | 133 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 20.8 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.01 g | ~ | |||
| 12: 0 Laurika | 0.33 g | ~ | |||
| 14: 0 Tuuturu | 1.43 g | ~ | |||
| 16:0 XNUMX Palmitic | 11.77 g | ~ | |||
| 18: 0 Stearin | 7.26 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 20.47 g | min 16.8 g | 121.8 orau | 22.1 orau | |
| 16: 1 Palmitoleic | 2.3 g | ~ | |||
| 18:1 Olein (omega-9) | 17.91 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.25 g | ~ | |||
| Nga waikawa hinu momona | 4.42 g | i 11.2 ki 20.6 | 39.5 orau | 7.2 orau | |
| 18: 2 Linoleic | 4.03 g | ~ | |||
| 18: 3 Linolenika | 0.38 g | ~ | |||
| 20: 4 Arachidonic | 0.01 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.38 g | i 0.9 ki 3.7 | 42.2 orau | 7.7 orau | |
| Nga waikawa momi Omega-6 | 4.04 g | i 4.7 ki 16.8 | 86 orau | 15.6 orau |
Ko te uara o te kaha ko 550 kcal.
- Oz = 28.35 g (155.9 kCal)
- raakau = 20 g (110 kCal)
Nga rakau mīti, he paowa he nui nga huaora me nga kohuke penei: huaora B2 - 24,2%, huaora B12 - 33,3%, huaora PP - 22,7%, ūkuikui - 22,5%, rino - 18,9%, parahi - 13% , konutea – 20,2%
- 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.
- B12 huaora whai wāhi nui i roto i te pākia me te huri o waikawa amino. Ko te Folate me te huaora B12 he huaora honohono ana ka uru ki te hanga toto. Ko te kore o te huaora B12 ka arahi ki te whanaketanga o te ngoikoretanga o te takawaenga tuarua, o te tuarua ranei, me 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 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.
- 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.
Tags: ihirangi pūngoi 550 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whai hua Piti rakau, paowa, Calories, matūkai, taonga whaihua Piti rakau, paowa