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 | 263 kCal | 1684 kCal | 15.6 orau | 5.9 orau | 640 g |
| Pūmua | 6.1 g | 76 g | 8% | 3% | 1246 g |
| Fats | 5.6 g | 56 g | 10 orau | 3.8 orau | 1000 g |
| warowaihā | 47.4 g | 219 g | 21.6 orau | 8.2 orau | 462 g |
| Water | 37.8 g | 2273 g | 1.7 orau | 0.6 orau | 6013 g |
| Ash | 3.1 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.39 mg | 1.5 mg | 26 orau | 9.9 orau | 385 g |
| Huaora B2, riboflavin | 0.21 mg | 1.8 mg | 11.7 orau | 4.4 orau | 857 g |
| Huaora B5, pantothenic | 0.315 mg | 5 mg | 6.3 orau | 2.4 orau | 1587 g |
| Huaora B6, pyridoxine | 0.065 mg | 2 mg | 3.3 orau | 1.3 orau | 3077 g |
| Huaora B9, folate | 133 µg | 400 µg | 33.3 orau | 12.7 orau | 301 g |
| Huaora PP, KORE | 3.4 mg | 20 mg | 17 orau | 6.5 orau | 588 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 456 mg | 2500 mg | 18.2 orau | 6.9 orau | 548 g |
| Konupūmā, Ca | 17 mg | 1000 mg | 1.7 orau | 0.6 orau | 5882 g |
| Konupora, Mg | 30 mg | 400 mg | 7.5 orau | 2.9 orau | 1333 g |
| Konutai, Na | 670 mg | 1300 mg | 51.5 orau | 19.6 orau | 194 g |
| Sulphur, S | 61 mg | 1000 mg | 6.1 orau | 2.3 orau | 1639 g |
| Paihere, P | 236 mg | 800 mg | 29.5 orau | 11.2 orau | 339 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.75 mg | 18 mg | 15.3 orau | 5.8 orau | 655 g |
| Manganese, Mn | 0.659 mg | 2 mg | 33 orau | 12.5 orau | 303 g |
| Parahi, Cu | 115 µg | 1000 µg | 11.5 orau | 4.4 orau | 870 g |
| Zinc, Zn | 0.6 mg | 12 mg | 5% | 1.9 orau | 2000 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.257 g | ~ | |||
| valine | 0.251 g | ~ | |||
| Histidine * | 0.138 g | ~ | |||
| Isoleucine | 0.214 g | ~ | |||
| leucine | 0.424 g | ~ | |||
| lysine | 0.143 g | ~ | |||
| methionine | 0.107 g | ~ | |||
| threonine | 0.169 g | ~ | |||
| tryptophan | 0.076 g | ~ | |||
| phenylalanine | 0.305 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.204 g | ~ | |||
| Ko te waikawa Aspartic | 0.274 g | ~ | |||
| glycine | 0.227 g | ~ | |||
| waikawa glutamic | 2.016 g | ~ | |||
| Proline | 0.695 g | ~ | |||
| serine | 0.304 g | ~ | |||
| tyrosine | 0.182 g | ~ | |||
| cysteine | 0.132 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.366 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.025 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.738 g | ~ | |||
| 18: 0 Stearin | 0.602 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.932 g | min 16.8 g | 17.5 orau | 6.7 orau | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 2.931 g | ~ | |||
| Nga waikawa hinu momona | 0.88 g | i 11.2 ki 20.6 | 7.9 orau | 3% | |
| 18: 2 Linoleic | 0.833 g | ~ | |||
| 18: 3 Linolenika | 0.047 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.047 g | i 0.9 ki 3.7 | 5.2 orau | 2% | |
| Nga waikawa momi Omega-6 | 0.833 g | i 4.7 ki 16.8 | 17.7 orau | 6.7 orau |
Ko te uara o te kaha ko 263 kcal.
- Oz = 28.35 g (74.6 kCal)
- pihikete (2-1 / 2 ″ ra) = 44 g (115.7 kCal)
Pihikete totokore whakauru, paraoa pokepoke whai rawa i te huaora me nga kohuke penei: te huaora B1 - 26%, huaora B2 - 11,7%, huaora B9 - 33,3%, huaora PP - 17%, pāhare pāporo - 18,2%, ūkuikui - 29,5 , 15,3%, rino - 33%, manganese - 11,5%, parahi - XNUMX%
- 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 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.
- 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.
Tags: ihirangi pūngoi 263 kcal, kohinga matū, uara kai totika, huaora, kohuke, te painga o te Pihikete mai i te ranunga o te paraoa, te paraoa pokepoke, te Calories, nga matūkai, nga taonga whaihua Pihikete mai i te ranunga paraoa, paraoa pokepoke