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 | 207 kCal | 1684 kCal | 12.3 orau | 5.9 orau | 814 g |
Pūmua | 6.2 g | 76 g | 8.2 orau | 4% | 1226 g |
Fats | 2.7 g | 56 g | 4.8 orau | 2.3 orau | 2074 g |
warowaihā | 34.1 g | 219 g | 15.6 orau | 7.5 orau | 642 g |
Muka muka | 6 g | 20 g | 30 orau | 14.5 orau | 333 g |
Water | 49.7 g | 2273 g | 2.2 orau | 1.1 orau | 4573 g |
Ash | 1.3 g | ~ | |||
huaora | |||||
Huaora A, RE | 15 µg | 900 µg | 1.7 orau | 0.8 orau | 6000 g |
Huaora B1, thiamine | 0.41 mg | 1.5 mg | 27.3 orau | 13.2 orau | 366 g |
Huaora B2, riboflavin | 0.24 mg | 1.8 mg | 13.3 orau | 6.4 orau | 750 g |
Huaora B5, pantothenic | 1.009 mg | 5 mg | 20.2 orau | 9.8 orau | 496 g |
Huaora B6, pyridoxine | 0.42 mg | 2 mg | 21 orau | 10.1 orau | 476 g |
Huaora B9, folate | 59 µg | 400 µg | 14.8 orau | 7.1 orau | 678 g |
Huaora C, ascorbic | 7.6 mg | 90 mg | 8.4 orau | 4.1 orau | 1184 g |
Huaora PP, KORE | 7.4 mg | 20 mg | 37 orau | 17.9 orau | 270 g |
Makariniihi | |||||
Te pāhare pāporo, K | 1082 mg | 2500 mg | 43.3 orau | 20.9 orau | 231 g |
Konupūmā, Ca | 86 mg | 1000 mg | 8.6 orau | 4.2 orau | 1163 g |
Konupora, Mg | 62 mg | 400 mg | 15.5 orau | 7.5 orau | 645 g |
Konutai, Na | 28 mg | 1300 mg | 2.2 orau | 1.1 orau | 4643 g |
Sulphur, S | 62 mg | 1000 mg | 6.2 orau | 3% | 1613 g |
Paihere, P | 175 mg | 800 mg | 21.9 orau | 10.6 orau | 457 g |
Tuhinga o nga waahanga | |||||
Rino, Fe | 0.9 mg | 18 mg | 5% | 2.4 orau | 2000 g |
Manganese, Mn | 0.163 mg | 2 mg | 8.2 orau | 4% | 1227 g |
Parahi, Cu | 1321 µg | 1000 µg | 132.1 orau | 63.8 orau | 76 g |
Zinc, Zn | 1.03 mg | 12 mg | 8.6 orau | 4.2 orau | 1165 g |
Nga waikawa Amino Nui | |||||
Arginine * | 0.414 g | ~ | |||
valine | 0.448 g | ~ | |||
Histidine * | 0.173 g | ~ | |||
Isoleucine | 0.371 g | ~ | |||
leucine | 0.472 g | ~ | |||
lysine | 0.477 g | ~ | |||
methionine | 0.081 g | ~ | |||
threonine | 0.323 g | ~ | |||
tryptophan | 0.103 g | ~ | |||
phenylalanine | 0.668 g | ~ | |||
Waikawa amino whakakapia | |||||
alanine | 0.282 g | ~ | |||
Ko te waikawa Aspartic | 0.684 g | ~ | |||
glycine | 0.39 g | ~ | |||
waikawa glutamic | 0.868 g | ~ | |||
Proline | 0.309 g | ~ | |||
serine | 0.415 g | ~ | |||
tyrosine | 0.456 g | ~ | |||
cysteine | 0.097 g | ~ | |||
Nga waikawa hinu momona | |||||
Nga waikawa hinu momona | 0.729 g | max 18.7 g | |||
16:0 XNUMX Palmitic | 0.483 g | ~ | |||
18: 0 Stearin | 0.246 g | ~ | |||
Ko te waikawa momona Monounsaturated | 0.344 g | min 16.8 g | 2% | 1% | |
16: 1 Palmitoleic | 0.015 g | ~ | |||
18:1 Olein (omega-9) | 0.329 g | ~ | |||
Nga waikawa hinu momona | 1.438 g | i 11.2 ki 20.6 | 12.8 orau | 6.2 orau | |
18: 2 Linoleic | 1.106 g | ~ | |||
18: 3 Linolenika | 0.332 g | ~ | |||
Nga waikawa momi Omega-3 | 0.332 g | i 0.9 ki 3.7 | 36.9 orau | 17.8 orau | |
Nga waikawa momi Omega-6 | 1.106 g | i 4.7 ki 16.8 | 23.5 orau | 11.4 orau |
Ko te uara o te kaha ko 207 kcal.
- Oz = 28.35 g (58.7 kCal)
Nga purapura huarakau, tunua whai rawa i te huaora me nga kohuke penei: te huaora B1 - 27,3%, huaora B2 - 13,3%, huaora B5 - 20,2%, huaora B6 - 21%, huaora B9 - 14,8%, huaora PP - 37 %, pāhare pāporo - 43,3%, konupora - 15,5%, ūkuikui - 21,9%, parahi - 132,1%
- 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.
- 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 207 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te painga o te purapura Puawai, parai, Calory, Nutrithiati, taonga whaihua Purapura Puawai, parai