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 | 12 kCal | 1684 kCal | 0.7 orau | 5.8 orau | 14033 g |
| Pūmua | 1.56 g | 76 g | 2.1 orau | 17.5 orau | 4872 g |
| Fats | 0.16 g | 56 g | 0.3 orau | 2.5 orau | 35000 g |
| warowaihā | 0.78 g | 219 g | 0.4 orau | 3.3 orau | 28077 g |
| Muka muka | 1 g | 20 g | 5% | 41.7 orau | 2000 g |
| Water | 95.55 g | 2273 g | 4.2 orau | 35 orau | 2379 g |
| Ash | 0.95 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 212 µg | 900 µg | 23.6 orau | 196.7 orau | 425 g |
| carotenes alpha | 1 µg | ~ | |||
| karotenana beta | 2.549 mg | 5 mg | 51 orau | 425 orau | 196 g |
| Lutein + Zeaxanthin | 38 µg | ~ | |||
| Huaora B1, thiamine | 0.032 mg | 1.5 mg | 2.1 orau | 17.5 orau | 4688 g |
| Huaora B2, riboflavin | 0.063 mg | 1.8 mg | 3.5 orau | 29.2 orau | 2857 g |
| Huaora B4, kowhiri | 12.1 mg | 500 mg | 2.4 orau | 20 orau | 4132 g |
| Huaora B5, pantothenic | 0.079 mg | 5 mg | 1.6 orau | 13.3 orau | 6329 g |
| Huaora B6, pyridoxine | 0.166 mg | 2 mg | 8.3 orau | 69.2 orau | 1205 g |
| Huaora B9, folate | 41 µg | 400 µg | 10.3 orau | 85.8 orau | 976 g |
| Huaora C, ascorbic | 26 mg | 90 mg | 28.9 orau | 240.8 orau | 346 g |
| Huaora E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6 orau | 5% | 16667 g |
| Huaora K, phylloquinone | 34 µg | 120 µg | 28.3 orau | 235.8 orau | 353 g |
| Huaora PP, KORE | 0.428 mg | 20 mg | 2.1 orau | 17.5 orau | 4673 g |
| Betaine | 0.2 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 371 mg | 2500 mg | 14.8 orau | 123.3 orau | 674 g |
| Konupūmā, Ca | 93 mg | 1000 mg | 9.3 orau | 77.5 orau | 1075 g |
| Konupora, Mg | 11 mg | 400 mg | 2.8 orau | 23.3 orau | 3636 g |
| Konutai, Na | 34 mg | 1300 mg | 2.6 orau | 21.7 orau | 3824 g |
| Sulphur, S | 15.6 mg | 1000 mg | 1.6 orau | 13.3 orau | 6410 g |
| Paihere, P | 29 mg | 800 mg | 3.6 orau | 30 orau | 2759 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.04 mg | 18 mg | 5.8 orau | 48.3 orau | 1731 g |
| Manganese, Mn | 0.144 mg | 2 mg | 7.2 orau | 60 orau | 1389 g |
| Parahi, Cu | 19 µg | 1000 µg | 1.9 orau | 15.8 orau | 5263 g |
| Selenium, Mena | 0.4 µg | 55 µg | 0.7 orau | 5.8 orau | 13750 g |
| Zinc, Zn | 0.17 mg | 12 mg | 1.4 orau | 11.7 orau | 7059 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.83 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.087 g | ~ | |||
| valine | 0.069 g | ~ | |||
| Histidine * | 0.027 g | ~ | |||
| Isoleucine | 0.089 g | ~ | |||
| leucine | 0.091 g | ~ | |||
| lysine | 0.093 g | ~ | |||
| methionine | 0.009 g | ~ | |||
| threonine | 0.051 g | ~ | |||
| tryptophan | 0.015 g | ~ | |||
| phenylalanine | 0.046 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.09 g | ~ | |||
| Ko te waikawa Aspartic | 0.112 g | ~ | |||
| glycine | 0.045 g | ~ | |||
| waikawa glutamic | 0.374 g | ~ | |||
| Proline | 0.032 g | ~ | |||
| serine | 0.05 g | ~ | |||
| tyrosine | 0.03 g | ~ | |||
| cysteine | 0.017 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.021 g | max 18.7 g | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.001 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.017 g | ~ | |||
| 18: 0 Stearin | 0.001 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.012 g | min 16.8 g | 0.1 orau | 0.8 orau | |
| 18:1 Olein (omega-9) | 0.011 g | ~ | |||
| Nga waikawa hinu momona | 0.077 g | i 11.2 ki 20.6 | 0.7 orau | 5.8 orau | |
| 18: 2 Linoleic | 0.031 g | ~ | |||
| 18: 3 Linolenika | 0.041 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.041 g | i 0.9 ki 3.7 | 4.6 orau | 38.3 orau | |
| Nga waikawa momi Omega-6 | 0.031 g | i 4.7 ki 16.8 | 0.7 orau | 5.8 orau |
Ko te uara o te kaha ko 12 kcal.
- kapu, katohia = 170 g (20.4 kCal)
Ko Bok-choy (pak-choy, kāpeti Hainamana) i kohua, kaore he tote taonga i te huaora me nga kohuke penei: te huaora A - 23,6%, beta-carotene - 51%, huaora C - 28,9%, huaora K - 28,3%, pāhare pāporo - 14,8%
- huaora He kei a ia te kawenga mo te whanaketanga noa, te whakaputa uri, te hauora o te kiri me te karu, me te mau tonu ki te aukati.
- 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.
- 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.
- 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.
- 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.
Tags: ihirangi pūngoi 12 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua o Bok-choy (pak-choy, kāpeti Hainamana) i kohuatia, kaore he tote, nga kaata, nga kai totika, nga taonga whaihua Bo-choy (pak-choy, kāpeti Hainamana ) kohuatia, kaore he tote