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 | 267 kCal | 1684 kCal | 15.9 orau | 6% | 631 g |
| Pūmua | 8.2 g | 76 g | 10.8 orau | 4% | 927 g |
| Fats | 3.6 g | 56 g | 6.4 orau | 2.4 orau | 1556 g |
| warowaihā | 47.3 g | 219 g | 21.6 orau | 8.1 orau | 463 g |
| Muka muka | 2.3 g | 20 g | 11.5 orau | 4.3 orau | 870 g |
| Water | 36.7 g | 2273 g | 1.6 orau | 0.6 orau | 6193 g |
| Ash | 1.9 g | ~ | |||
| huaora | |||||
| Lutein + Zeaxanthin | 44 µg | ~ | |||
| Huaora B1, thiamine | 0.472 mg | 1.5 mg | 31.5 orau | 11.8 orau | 318 g |
| Huaora B2, riboflavin | 0.341 mg | 1.8 mg | 18.9 orau | 7.1 orau | 528 g |
| Huaora B4, kowhiri | 14.6 mg | 500 mg | 2.9 orau | 1.1 orau | 3425 g |
| Huaora B5, pantothenic | 0.39 mg | 5 mg | 7.8 orau | 2.9 orau | 1282 g |
| Huaora B6, pyridoxine | 0.064 mg | 2 mg | 3.2 orau | 1.2 orau | 3125 g |
| Huaora B9, folate | 171 µg | 400 µg | 42.8 orau | 16 orau | 234 g |
| Huaora B12, cobalamin | 0.03 µg | 3 µg | 1% | 0.4 orau | 10000 g |
| Huaora E, alpha tocopherol, TE | 0.22 mg | 15 mg | 1.5 orau | 0.6 orau | 6818 g |
| Huaora K, phylloquinone | 3.1 µg | 120 µg | 2.6 orau | 1% | 3871 g |
| Huaora PP, KORE | 3.969 mg | 20 mg | 19.8 orau | 7.4 orau | 504 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 119 mg | 2500 mg | 4.8 orau | 1.8 orau | 2101 g |
| Konupūmā, Ca | 108 mg | 1000 mg | 10.8 orau | 4% | 926 g |
| Konupora, Mg | 24 mg | 400 mg | 6% | 2.2 orau | 1667 g |
| Konutai, Na | 298 mg | 1300 mg | 22.9 orau | 8.6 orau | 436 g |
| Sulphur, S | 82 mg | 1000 mg | 8.2 orau | 3.1 orau | 1220 g |
| Paihere, P | 94 mg | 800 mg | 11.8 orau | 4.4 orau | 851 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 3.03 mg | 18 mg | 16.8 orau | 6.3 orau | 594 g |
| Manganese, Mn | 0.383 mg | 2 mg | 19.2 orau | 7.2 orau | 522 g |
| Parahi, Cu | 126 µg | 1000 µg | 12.6 orau | 4.7 orau | 794 g |
| Selenium, Mena | 22.6 µg | 55 µg | 41.1 orau | 15.4 orau | 243 g |
| Zinc, Zn | 0.62 mg | 12 mg | 5.2 orau | 1.9 orau | 1935 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 4.31 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.315 g | ~ | |||
| valine | 0.361 g | ~ | |||
| Histidine * | 0.178 g | ~ | |||
| Isoleucine | 0.322 g | ~ | |||
| leucine | 0.58 g | ~ | |||
| lysine | 0.223 g | ~ | |||
| methionine | 0.144 g | ~ | |||
| threonine | 0.243 g | ~ | |||
| tryptophan | 0.096 g | ~ | |||
| phenylalanine | 0.404 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.281 g | ~ | |||
| Ko te waikawa Aspartic | 0.409 g | ~ | |||
| glycine | 0.294 g | ~ | |||
| waikawa glutamic | 2.657 g | ~ | |||
| Proline | 0.882 g | ~ | |||
| serine | 0.4 g | ~ | |||
| tyrosine | 0.237 g | ~ | |||
| cysteine | 0.174 g | ~ | |||
| Taimana | |||||
| cholesterol | 1 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.811 g | max 18.7 g | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.014 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.469 g | ~ | |||
| 18: 0 Stearin | 0.326 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.612 g | min 16.8 g | 9.6 orau | 3.6 orau | |
| 16: 1 Palmitoleic | 0.013 g | ~ | |||
| 18:1 Olein (omega-9) | 1.599 g | ~ | |||
| Nga waikawa hinu momona | 0.744 g | i 11.2 ki 20.6 | 6.6 orau | 2.5 orau | |
| 18: 2 Linoleic | 0.709 g | ~ | |||
| 18: 3 Linolenika | 0.035 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.035 g | i 0.9 ki 3.7 | 3.9 orau | 1.5 orau | |
| Nga waikawa momi Omega-6 | 0.709 g | i 4.7 ki 16.8 | 15.1 orau | 5.7 orau |
Ko te uara o te kaha ko 267 kcal.
- Oz = 28.35 g (75.7 kCal)
- poro = 25 g (66.8 kCal)
- poro, angiangi = 20 g (53.4 kCal)
- kapu, poraka = 35 g (93.5 kCal)
- poro, nui = 30 g (80.1 kCal)
- kapu, kongakonga = 45 g (120.2 kcal)
He taro, he ma, he mahi hokohoko, he iti te konutai, kaua he tote taonga nui i te huaora me nga kohuke penei: te huaora B1 - 31,5%, huaora B2 - 18,9%, huaora B9 - 42,8%, huaora PP - 19,8%, ūkuikui - 11,8%, rino - 16,8 , 19,2, 12,6%, manganese - 41,1%, parahi - XNUMX%, waatea - 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.
- 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.
Tags: ihirangi pūngoi 267 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea whaihua Te taro, te ma, te hanga ahumahi, te iti o te konutai, te kore tote, nga kaarai, nga matūkai, nga mea whai hua Te taro, te ma, te hanga ahumahi, te iti o te konutai, te kore tote