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 | 78 kCal | 1684 kCal | 4.6 orau | 5.9 orau | 2159 g |
| Pūmua | 2.86 g | 76 g | 3.8 orau | 4.9 orau | 2657 g |
| Fats | 0.1 g | 56 g | 0.2 orau | 0.3 orau | 56000 g |
| warowaihā | 13.9 g | 219 g | 6.3 orau | 8.1 orau | 1576 g |
| Muka muka | 3.3 g | 20 g | 16.5 orau | 21.2 orau | 606 g |
| Water | 77.8 g | 2273 g | 3.4 orau | 4.4 orau | 2922 g |
| Ash | 2.04 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.032 mg | 1.5 mg | 2.1 orau | 2.7 orau | 4688 g |
| Huaora B2, riboflavin | 0.036 mg | 1.8 mg | 2% | 2.6 orau | 5000 g |
| Huaora B5, pantothenic | 0.361 mg | 5 mg | 7.2 orau | 9.2 orau | 1385 g |
| Huaora B6, pyridoxine | 0.239 mg | 2 mg | 12 orau | 15.4 orau | 837 g |
| Huaora B9, folate | 10 µg | 400 µg | 2.5 orau | 3.2 orau | 4000 g |
| Huaora C, ascorbic | 5.2 mg | 90 mg | 5.8 orau | 7.4 orau | 1731 g |
| Huaora PP, KORE | 1.222 mg | 20 mg | 6.1 orau | 7.8 orau | 1637 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 407 mg | 2500 mg | 16.3 orau | 20.9 orau | 614 g |
| Konupūmā, Ca | 45 mg | 1000 mg | 4.5 orau | 5.8 orau | 2222 g |
| Konupora, Mg | 30 mg | 400 mg | 7.5 orau | 9.6 orau | 1333 g |
| Konutai, Na | 250 mg | 1300 mg | 19.2 orau | 24.6 orau | 520 g |
| Sulphur, S | 28.6 mg | 1000 mg | 2.9 orau | 3.7 orau | 3497 g |
| Paihere, P | 54 mg | 800 mg | 6.8 orau | 8.7 orau | 1481 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 6.07 mg | 18 mg | 33.7 orau | 43.2 orau | 297 g |
| Manganese, Mn | 1.338 mg | 2 mg | 66.9 orau | 85.8 orau | 149 g |
| Parahi, Cu | 878 µg | 1000 µg | 87.8 orau | 112.6 orau | 114 g |
| Selenium, Mena | 0.3 µg | 55 µg | 0.5 orau | 0.6 orau | 18333 g |
| Zinc, Zn | 0.44 mg | 12 mg | 3.7 orau | 4.7 orau | 2727 g |
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.026 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.001 g | ~ | |||
| 12: 0 Laurika | 0.003 g | ~ | |||
| 14: 0 Tuuturu | 0.001 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.016 g | ~ | |||
| 18: 0 Stearin | 0.004 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.002 g | min 16.8 g | |||
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 0.001 g | ~ | |||
| Nga waikawa hinu momona | 0.043 g | i 11.2 ki 20.6 | 0.4 orau | 0.5 orau | |
| 18: 2 Linoleic | 0.032 g | ~ | |||
| 18: 3 Linolenika | 0.01 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.01 g | i 0.9 ki 3.7 | 1.1 orau | 1.4 orau | |
| Nga waikawa momi Omega-6 | 0.032 g | i 4.7 ki 16.8 | 0.7 orau | 0.9 orau |
Ko te uara o te kaha ko 78 kcal.
- kiri = 34 g (26.5 kCal)
Kohuatia nga riwai ki o raatau kiri (ki o raatau kiri), nga hiako me te tote taonga i te huaora me nga kohuke penei: te huaora B6 - 12%, te pāhare pāporo - 16,3%, te rino - 33,7%, te manganese - 66,9%, te parahi - 87,8%
- 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.
- 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.
- 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.
Tags: ihirangi pūngoi 78 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te whaihua Ko te kohua i kohuatia i roto i te kiri (i roto i o raatau koti), tihorea ki te tote, nga kaata, nga matūkai, nga taonga whaihua Ko te rīwai kohua i roto i te kiri (kei roto i to ratou koti), tihorea ki te tote