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 | 22 kCal | 1684 kCal | 1.3 orau | 5.9 orau | 7655 g |
| Pūmua | 2.4 g | 76 g | 3.2 orau | 14.5 orau | 3167 g |
| Fats | 0.22 g | 56 g | 0.4 orau | 1.8 orau | 25455 g |
| warowaihā | 2.11 g | 219 g | 1% | 4.5 orau | 10379 g |
| Muka muka | 2 g | 20 g | 10 orau | 45.5 orau | 1000 g |
| Water | 92.63 g | 2273 g | 4.1 orau | 18.6 orau | 2454 g |
| Ash | 0.63 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 50 µg | 900 µg | 5.6 orau | 25.5 orau | 1800 g |
| karotenana beta | 0.604 mg | 5 mg | 12.1 orau | 55 orau | 828 g |
| Lycopene | 30 µg | ~ | |||
| Lutein + Zeaxanthin | 771 µg | ~ | |||
| Huaora B1, thiamine | 0.162 mg | 1.5 mg | 10.8 orau | 49.1 orau | 926 g |
| Huaora B2, riboflavin | 0.139 mg | 1.8 mg | 7.7 orau | 35 orau | 1295 g |
| Huaora B4, kowhiri | 26.1 mg | 500 mg | 5.2 orau | 23.6 orau | 1916 g |
| Huaora B5, pantothenic | 0.225 mg | 5 mg | 4.5 orau | 20.5 orau | 2222 g |
| Huaora B6, pyridoxine | 0.079 mg | 2 mg | 4% | 18.2 orau | 2532 g |
| Huaora B9, folate | 149 µg | 400 µg | 37.3 orau | 169.5 orau | 268 g |
| Huaora C, ascorbic | 7.7 mg | 90 mg | 8.6 orau | 39.1 orau | 1169 g |
| Huaora E, alpha tocopherol, TE | 1.5 mg | 15 mg | 10 orau | 45.5 orau | 1000 g |
| tocopherol beta | 0.02 mg | ~ | |||
| Awhe Tocopherol | 0.21 mg | ~ | |||
| Huaora K, phylloquinone | 50.6 µg | 120 µg | 42.2 orau | 191.8 orau | 237 g |
| Huaora PP, KORE | 1.084 mg | 20 mg | 5.4 orau | 24.5 orau | 1845 g |
| Betaine | 0.9 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 224 mg | 2500 mg | 9% | 40.9 orau | 1116 g |
| Konupūmā, Ca | 23 mg | 1000 mg | 2.3 orau | 10.5 orau | 4348 g |
| Konupora, Mg | 14 mg | 400 mg | 3.5 orau | 15.9 orau | 2857 g |
| Konutai, Na | 14 mg | 1300 mg | 1.1 orau | 5% | 9286 g |
| Sulphur, S | 24 mg | 1000 mg | 2.4 orau | 10.9 orau | 4167 g |
| Paihere, P | 54 mg | 800 mg | 6.8 orau | 30.9 orau | 1481 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.91 mg | 18 mg | 5.1 orau | 23.2 orau | 1978 g |
| Manganese, Mn | 0.154 mg | 2 mg | 7.7 orau | 35 orau | 1299 g |
| Parahi, Cu | 165 µg | 1000 µg | 16.5 orau | 75 orau | 606 g |
| Selenium, Mena | 6.1 µg | 55 µg | 11.1 orau | 50.5 orau | 902 g |
| Puoro, F | 21.9 µg | 4000 µg | 0.5 orau | 2.3 orau | 18265 g |
| Zinc, Zn | 0.6 mg | 12 mg | 5% | 22.7 orau | 2000 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 1.3 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.42 g | ~ | |||
| Tuhinga o mua | 0.08 g | ~ | |||
| huawhenua | 0.79 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.099 g | ~ | |||
| valine | 0.125 g | ~ | |||
| Histidine * | 0.053 g | ~ | |||
| Isoleucine | 0.082 g | ~ | |||
| leucine | 0.14 g | ~ | |||
| lysine | 0.113 g | ~ | |||
| methionine | 0.034 g | ~ | |||
| threonine | 0.092 g | ~ | |||
| tryptophan | 0.029 g | ~ | |||
| phenylalanine | 0.082 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.125 g | ~ | |||
| Ko te waikawa Aspartic | 0.555 g | ~ | |||
| glycine | 0.101 g | ~ | |||
| waikawa glutamic | 0.255 g | ~ | |||
| Proline | 0.077 g | ~ | |||
| serine | 0.116 g | ~ | |||
| tyrosine | 0.057 g | ~ | |||
| cysteine | 0.034 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.048 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.048 g | ~ | |||
| Nga waikawa hinu momona | 0.105 g | i 11.2 ki 20.6 | 0.9 orau | 4.1 orau | |
| 18: 2 Linoleic | 0.076 g | ~ | |||
| 18: 3 Linolenika | 0.029 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.029 g | i 0.9 ki 3.7 | 3.2 orau | 14.5 orau | |
| Nga waikawa momi Omega-6 | 0.076 g | i 4.7 ki 16.8 | 1.6 orau | 7.3 orau |
Ko te uara o te kaha ko 22 kcal.
- 0,5 kapu = 90 g (19.8 kCal)
- 4 tao (1/2 ″ turanga) = 60 g (13.2 kCal)
Ko te Asparagus, kohuatia taonga i roto i te huaora me nga kohuke penei: beta-carotene - 12,1%, huaora B9 - 37,3%, huaora K - 42,2%, parahi - 16,5%, waatea - 11,1%
- B-karotene Ko te provitamin A me nga taonga antioxidant. Ko te 6 mcg beta-carotene he rite ki te 1 mcg o te huaora A.
- 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 K whakahaere i te whakaheke toto. Ko te kore o te huaora K ka piki ake te wa whakaheke toto, ka heke te ihirangi o te prothrombin i roto i te toto.
- 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 22 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te huanga Asparagus, kohuatia, Calories, Nati, taonga whaihua Asparagus, kohuatia