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 | 135 kCal | 1684 kCal | 8% | 5.9 orau | 1247 g |
| Pūmua | 18.56 g | 76 g | 24.4 orau | 18.1 orau | 409 g |
| Fats | 5.73 g | 56 g | 10.2 orau | 7.6 orau | 977 g |
| warowaihā | 2.23 g | 219 g | 1% | 0.7 orau | 9821 g |
| Water | 70.6 g | 2273 g | 3.1 orau | 2.3 orau | 3220 g |
| Ash | 2.88 g | ~ | |||
| huaora | |||||
| Retinol | 0.005 mg | ~ | |||
| Huaora B1, thiamine | 0.1 mg | 1.5 mg | 6.7 orau | 5% | 1500 g |
| Huaora B2, riboflavin | 0.213 mg | 1.8 mg | 11.8 orau | 8.7 orau | 845 g |
| Huaora B4, kowhiri | 67.8 mg | 500 mg | 13.6 orau | 10.1 orau | 737 g |
| Huaora B5, pantothenic | 0.726 mg | 5 mg | 14.5 orau | 10.7 orau | 689 g |
| Huaora B6, pyridoxine | 0.387 mg | 2 mg | 19.4 orau | 14.4 orau | 517 g |
| Huaora B9, folate | 4 µg | 400 µg | 1% | 0.7 orau | 10000 g |
| Huaora B12, cobalamin | 0.54 µg | 3 µg | 18 orau | 13.3 orau | 556 g |
| Huaora E, alpha tocopherol, TE | 0.22 mg | 15 mg | 1.5 orau | 1.1 orau | 6818 g |
| Huaora K, phylloquinone | 0.2 µg | 120 µg | 0.2 orau | 0.1 orau | 60000 g |
| Huaora PP, KORE | 4.779 mg | 20 mg | 23.9 orau | 17.7 orau | 418 g |
| Betaine | 3.4 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 284 mg | 2500 mg | 11.4 orau | 8.4 orau | 880 g |
| Konupūmā, Ca | 13 mg | 1000 mg | 1.3 orau | 1% | 7692 g |
| Konupora, Mg | 22 mg | 400 mg | 5.5 orau | 4.1 orau | 1818 g |
| Konutai, Na | 799 mg | 1300 mg | 61.5 orau | 45.6 orau | 163 g |
| Paihere, P | 277 mg | 800 mg | 34.6 orau | 25.6 orau | 289 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.99 mg | 18 mg | 5.5 orau | 4.1 orau | 1818 g |
| Manganese, Mn | 0.066 mg | 2 mg | 3.3 orau | 2.4 orau | 3030 g |
| Parahi, Cu | 30 µg | 1000 µg | 3% | 2.2 orau | 3333 g |
| Selenium, Mena | 16.7 µg | 55 µg | 30.4 orau | 22.5 orau | 329 g |
| Zinc, Zn | 1.37 mg | 12 mg | 11.4 orau | 8.4 orau | 876 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.186 g | ~ | |||
| valine | 0.847 g | ~ | |||
| Histidine * | 0.68 g | ~ | |||
| Isoleucine | 0.813 g | ~ | |||
| leucine | 1.56 g | ~ | |||
| lysine | 1.857 g | ~ | |||
| methionine | 0.552 g | ~ | |||
| threonine | 0.452 g | ~ | |||
| tryptophan | 0.2 g | ~ | |||
| phenylalanine | 0.763 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.919 g | ~ | |||
| Ko te waikawa Aspartic | 1.095 g | ~ | |||
| Hydroxyproline | 0.093 g | ~ | |||
| glycine | 0.786 g | ~ | |||
| waikawa glutamic | 2.098 g | ~ | |||
| Proline | 0.695 g | ~ | |||
| serine | 0.615 g | ~ | |||
| tyrosine | 0.633 g | ~ | |||
| cysteine | 0.199 g | ~ | |||
| Taimana | |||||
| cholesterol | 88 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.596 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.033 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.233 g | ~ | |||
| 18: 0 Stearin | 0.33 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.333 g | min 16.8 g | 13.9 orau | 10.3 orau | |
| 16: 1 Palmitoleic | 0.363 g | ~ | |||
| 18:1 Olein (omega-9) | 1.95 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.02 g | ~ | |||
| Nga waikawa hinu momona | 1.089 g | i 11.2 ki 20.6 | 9.7 orau | 7.2 orau | |
| 18: 2 Linoleic | 0.907 g | ~ | |||
| 18: 3 Linolenika | 0.05 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.003 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.01 g | ~ | |||
| 20: 3 Eicosatriene | 0.013 g | ~ | |||
| 20: 4 Arachidonic | 0.08 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.057 g | i 0.9 ki 3.7 | 6.3 orau | 4.7 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.02 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.007 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.997 g | i 4.7 ki 16.8 | 21.2 orau | 15.7 orau |
Ko te uara o te kaha ko 135 kcal.
- Unuhia = 9.4 g (12.7 kCal)
Te heihei heihei mo te fajito, whakatotoka whai rawa i roto i te huaora me nga kohuke penei: te huaora B2 - 11,8%, pootihia - 13,6%, huaora B5 - 14,5%, huaora B6 - 19,4%, huaora B12 - 18%, huaora PP - 23,9, 11,4%, pāhare pāporo - 34,6%, ūkuikui - 30,4%, waatea - 11,4%, konutea - XNUMX%
- 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.
- Mixed he waahanga no te lecithin, he mea nui ki te whakahiato me te pungao o te phospholipids i roto i te ate, he putake o nga roopu methyl koreutu, he mahi lipotropic.
- 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.
- 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.
- 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.
- 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.
- 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 135 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua? Te heihei heihei mo te fajito, toka, Calories, matūkai, taonga whaihua Te heihei heihei mo te fajito, kua whakatotoka