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 | 168 kCal | 1684 kCal | 10 orau | 6% | 1002 g |
| Pūmua | 5.3 g | 76 g | 7% | 4.2 orau | 1434 g |
| Fats | 2.3 g | 56 g | 4.1 orau | 2.4 orau | 2435 g |
| warowaihā | 27.2 g | 219 g | 12.4 orau | 7.4 orau | 805 g |
| Muka muka | 4.8 g | 20 g | 24 orau | 14.3 orau | 417 g |
| Water | 59.3 g | 2273 g | 2.6 orau | 1.5 orau | 3833 g |
| Ash | 1.1 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 12 µg | 900 µg | 1.3 orau | 0.8 orau | 7500 g |
| Huaora B1, thiamine | 0.29 mg | 1.5 mg | 19.3 orau | 11.5 orau | 517 g |
| Huaora B2, riboflavin | 0.17 mg | 1.8 mg | 9.4 orau | 5.6 orau | 1059 g |
| Huaora B5, pantothenic | 0.816 mg | 5 mg | 16.3 orau | 9.7 orau | 613 g |
| Huaora B6, pyridoxine | 0.298 mg | 2 mg | 14.9 orau | 8.9 orau | 671 g |
| Huaora B9, folate | 49 µg | 400 µg | 12.3 orau | 7.3 orau | 816 g |
| Huaora C, ascorbic | 6.1 mg | 90 mg | 6.8 orau | 4% | 1475 g |
| Huaora PP, KORE | 5.3 mg | 20 mg | 26.5 orau | 15.8 orau | 377 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 875 mg | 2500 mg | 35 orau | 20.8 orau | 286 g |
| Konupūmā, Ca | 61 mg | 1000 mg | 6.1 orau | 3.6 orau | 1639 g |
| Konupora, Mg | 50 mg | 400 mg | 12.5 orau | 7.4 orau | 800 g |
| Konutai, Na | 23 mg | 1300 mg | 1.8 orau | 1.1 orau | 5652 g |
| Sulphur, S | 53 mg | 1000 mg | 5.3 orau | 3.2 orau | 1887 g |
| Paihere, P | 124 mg | 800 mg | 15.5 orau | 9.2 orau | 645 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.6 mg | 18 mg | 3.3 orau | 2% | 3000 g |
| Manganese, Mn | 0.132 mg | 2 mg | 6.6 orau | 3.9 orau | 1515 g |
| Parahi, Cu | 1069 µg | 1000 µg | 106.9 orau | 63.6 orau | 94 g |
| Zinc, Zn | 0.83 mg | 12 mg | 6.9 orau | 4.1 orau | 1446 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.354 g | ~ | |||
| valine | 0.383 g | ~ | |||
| Histidine * | 0.148 g | ~ | |||
| Isoleucine | 0.317 g | ~ | |||
| leucine | 0.403 g | ~ | |||
| lysine | 0.408 g | ~ | |||
| methionine | 0.069 g | ~ | |||
| threonine | 0.276 g | ~ | |||
| tryptophan | 0.088 g | ~ | |||
| phenylalanine | 0.571 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.241 g | ~ | |||
| Ko te waikawa Aspartic | 0.585 g | ~ | |||
| glycine | 0.333 g | ~ | |||
| waikawa glutamic | 0.742 g | ~ | |||
| Proline | 0.264 g | ~ | |||
| serine | 0.355 g | ~ | |||
| tyrosine | 0.39 g | ~ | |||
| cysteine | 0.083 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.621 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.411 g | ~ | |||
| 18: 0 Stearin | 0.21 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.293 g | min 16.8 g | 1.7 orau | 1% | |
| 16: 1 Palmitoleic | 0.012 g | ~ | |||
| 18:1 Olein (omega-9) | 0.281 g | ~ | |||
| Nga waikawa hinu momona | 1.225 g | i 11.2 ki 20.6 | 10.9 orau | 6.5 orau | |
| 18: 2 Linoleic | 0.942 g | ~ | |||
| 18: 3 Linolenika | 0.283 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.283 g | i 0.9 ki 3.7 | 31.4 orau | 18.7 orau | |
| Nga waikawa momi Omega-6 | 0.942 g | i 4.7 ki 16.8 | 20 orau | 11.9 orau |
Ko te uara o te kaha ko 168 kcal.
- Oz = 28.35 g (47.6 kCal)
Nga purapura huarakau, kohuatia taonga nui i te huaora me nga kohuke penei: te huaora B1 - 19,3%, huaora B5 - 16,3%, huaora B6 - 14,9%, huaora B9 - 12,3%, huaora PP - 26,5%, pāhare pāporo - 35%, konupora - 12,5%, ūkuikui - 15,5%, parahi - 106,9%
- 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
- B5 huaora whai wāhi i roto i te pūmua, ngako, warowaihā pākia, pākia pākia, te whakahiatonga o te maha o nga homoni, hemoglobin, whakatairanga i te ngongo o nga waikawa amino me nga huka i roto i te kopu, e tautoko ana i te mahi o te uha adrenal. Ko te kore o te waikawa pantothenic ka mate i te kiri me nga kiriuhi mucous.
- 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.
- 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.
- 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.
- 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 168 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te whaihua purapura Parani, kohuatia, Calories, Natihi, taonga whaihua Purapura Puawai, kohua