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 | 87 kCal | 1684 kCal | 5.2 orau | 6% | 1936 g |
| Pūmua | 1.87 g | 76 g | 2.5 orau | 2.9 orau | 4064 g |
| Fats | 0.1 g | 56 g | 0.2 orau | 0.2 orau | 56000 g |
| warowaihā | 18.33 g | 219 g | 8.4 orau | 9.7 orau | 1195 g |
| Muka muka | 1.8 g | 20 g | 9% | 10.3 orau | 1111 g |
| Water | 76.98 g | 2273 g | 3.4 orau | 3.9 orau | 2953 g |
| Ash | 0.92 g | ~ | |||
| huaora | |||||
| karotenana beta | 0.002 mg | 5 mg | 250000 g | ||
| Lutein + Zeaxanthin | 10 µg | ~ | |||
| Huaora B1, thiamine | 0.106 mg | 1.5 mg | 7.1 orau | 8.2 orau | 1415 g |
| Huaora B2, riboflavin | 0.02 mg | 1.8 mg | 1.1 orau | 1.3 orau | 9000 g |
| Huaora B4, kowhiri | 13.5 mg | 500 mg | 2.7 orau | 3.1 orau | 3704 g |
| Huaora B5, pantothenic | 0.52 mg | 5 mg | 10.4 orau | 12 orau | 962 g |
| Huaora B6, pyridoxine | 0.299 mg | 2 mg | 15 orau | 17.2 orau | 669 g |
| Huaora B9, folate | 10 µg | 400 µg | 2.5 orau | 2.9 orau | 4000 g |
| Huaora C, ascorbic | 13 mg | 90 mg | 14.4 orau | 16.6 orau | 692 g |
| Huaora E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1 orau | 0.1 orau | 150000 g |
| Huaora K, phylloquinone | 2.2 µg | 120 µg | 1.8 orau | 2.1 orau | 5455 g |
| Huaora PP, KORE | 1.439 mg | 20 mg | 7.2 orau | 8.3 orau | 1390 g |
| Betaine | 0.2 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 379 mg | 2500 mg | 15.2 orau | 17.5 orau | 660 g |
| Konupūmā, Ca | 5 mg | 1000 mg | 0.5 orau | 0.6 orau | 20000 g |
| Konupora, Mg | 22 mg | 400 mg | 5.5 orau | 6.3 orau | 1818 g |
| Konutai, Na | 4 mg | 1300 mg | 0.3 orau | 0.3 orau | 32500 g |
| Sulphur, S | 18.7 mg | 1000 mg | 1.9 orau | 2.2 orau | 5348 g |
| Paihere, P | 44 mg | 800 mg | 5.5 orau | 6.3 orau | 1818 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.31 mg | 18 mg | 1.7 orau | 2% | 5806 g |
| Manganese, Mn | 0.138 mg | 2 mg | 6.9 orau | 7.9 orau | 1449 g |
| Parahi, Cu | 188 µg | 1000 µg | 18.8 orau | 21.6 orau | 532 g |
| Selenium, Mena | 0.3 µg | 55 µg | 0.5 orau | 0.6 orau | 18333 g |
| Puoro, F | 49.4 µg | 4000 µg | 1.2 orau | 1.4 orau | 8097 g |
| Zinc, Zn | 0.3 mg | 12 mg | 2.5 orau | 2.9 orau | 4000 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.91 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.34 g | ~ | |||
| Tuhinga o mua | 0.19 g | ~ | |||
| huawhenua | 0.29 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.086 g | ~ | |||
| valine | 0.105 g | ~ | |||
| Histidine * | 0.041 g | ~ | |||
| Isoleucine | 0.076 g | ~ | |||
| leucine | 0.112 g | ~ | |||
| lysine | 0.114 g | ~ | |||
| methionine | 0.03 g | ~ | |||
| threonine | 0.068 g | ~ | |||
| tryptophan | 0.029 g | ~ | |||
| phenylalanine | 0.083 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.057 g | ~ | |||
| Ko te waikawa Aspartic | 0.457 g | ~ | |||
| glycine | 0.056 g | ~ | |||
| waikawa glutamic | 0.314 g | ~ | |||
| Proline | 0.067 g | ~ | |||
| serine | 0.081 g | ~ | |||
| tyrosine | 0.069 g | ~ | |||
| cysteine | 0.024 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 | 1.3 orau | |
| Nga waikawa momi Omega-6 | 0.032 g | i 4.7 ki 16.8 | 0.7 orau | 0.8 orau |
Ko te uara o te kaha ko 87 kcal.
- 0,5 kapu = 78 g (67.9 kCal)
- rīwai (2-1 / 2 ″ dia, porowhita) = 136 g (118.3 kCal)
Ko nga rīwai kohuatia i roto i o ratou kiri (i o ratou kiri), kaore he tote taonga i te huaora me nga kohuke penei: te huaora B6 - 15%, huaora C - 14,4%, pāhare pāporo - 15,2%, parahi - 18,8%
- 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.
- huaora C ka uru ki nga tauhohenga redox, ko te mahinga o te punaha aarai mate, e whakatairanga ana i te ngongo o te rino. Ko te ngoikoretanga e arai ana i nga kiri totika me te heke o te toto, te pongaponga ihu na te nui o te uru me te ngoikore o nga punga toto.
- 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.
- 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 87 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whai hua Kohuatia rīwai i roto i te kiri (i roto i to ratou koti), kahore tote, Calories, matūkai, āhuatanga whai hua Kohuatia rīwai i roto i te kiri (i roto i to ratou koti), kahore te tote