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 | 191 kCal | 1684 kCal | 11.3 orau | 5.9 orau | 882 g |
| Pūmua | 7.4 g | 76 g | 9.7 orau | 5.1 orau | 1027 g |
| Fats | 5.59 g | 56 g | 10 orau | 5.2 orau | 1002 g |
| warowaihā | 24.04 g | 219 g | 11 orau | 5.8 orau | 911 g |
| Muka muka | 5.2 g | 20 g | 26 orau | 13.6 orau | 385 g |
| Water | 56.27 g | 2273 g | 2.5 orau | 1.3 orau | 4039 g |
| Ash | 1.5 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 13 µg | 900 µg | 1.4 orau | 0.7 orau | 6923 g |
| Huaora B1, thiamine | 0.482 mg | 1.5 mg | 32.1 orau | 16.8 orau | 311 g |
| Huaora B2, riboflavin | 0.301 mg | 1.8 mg | 16.7 orau | 8.7 orau | 598 g |
| Huaora B5, pantothenic | 0.877 mg | 5 mg | 17.5 orau | 9.2 orau | 570 g |
| Huaora B6, pyridoxine | 0.32 mg | 2 mg | 16 orau | 8.4 orau | 625 g |
| Huaora B9, folate | 53 µg | 400 µg | 13.3 orau | 7% | 755 g |
| Huaora C, ascorbic | 6.6 mg | 90 mg | 7.3 orau | 3.8 orau | 1364 g |
| Huaora PP, KORE | 0.438 mg | 20 mg | 2.2 orau | 1.2 orau | 4566 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 941 mg | 2500 mg | 37.6 orau | 19.7 orau | 266 g |
| Konupūmā, Ca | 36 mg | 1000 mg | 3.6 orau | 1.9 orau | 2778 g |
| Konupora, Mg | 54 mg | 400 mg | 13.5 orau | 7.1 orau | 741 g |
| Konutai, Na | 25 mg | 1300 mg | 1.9 orau | 1% | 5200 g |
| Sulphur, S | 74 mg | 1000 mg | 7.4 orau | 3.9 orau | 1351 g |
| Paihere, P | 175 mg | 800 mg | 21.9 orau | 11.5 orau | 457 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 3.67 mg | 18 mg | 20.4 orau | 10.7 orau | 490 g |
| Manganese, Mn | 0.142 mg | 2 mg | 7.1 orau | 3.7 orau | 1408 g |
| Parahi, Cu | 1148 µg | 1000 µg | 114.8 orau | 60.1 orau | 87 g |
| Zinc, Zn | 0.9 mg | 12 mg | 7.5 orau | 3.9 orau | 1333 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.494 g | ~ | |||
| valine | 0.535 g | ~ | |||
| Histidine * | 0.207 g | ~ | |||
| Isoleucine | 0.443 g | ~ | |||
| leucine | 0.563 g | ~ | |||
| lysine | 0.57 g | ~ | |||
| methionine | 0.096 g | ~ | |||
| threonine | 0.385 g | ~ | |||
| tryptophan | 0.123 g | ~ | |||
| phenylalanine | 0.797 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.336 g | ~ | |||
| Ko te waikawa Aspartic | 0.817 g | ~ | |||
| glycine | 0.465 g | ~ | |||
| waikawa glutamic | 1.036 g | ~ | |||
| Proline | 0.369 g | ~ | |||
| serine | 0.496 g | ~ | |||
| tyrosine | 0.544 g | ~ | |||
| cysteine | 0.116 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.509 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.999 g | ~ | |||
| 18: 0 Stearin | 0.51 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.712 g | min 16.8 g | 4.2 orau | 2.2 orau | |
| 16: 1 Palmitoleic | 0.03 g | ~ | |||
| 18:1 Olein (omega-9) | 0.682 g | ~ | |||
| Nga waikawa hinu momona | 2.977 g | i 11.2 ki 20.6 | 26.6 orau | 13.9 orau | |
| 18: 2 Linoleic | 2.29 g | ~ | |||
| 18: 3 Linolenika | 0.687 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.687 g | i 0.9 ki 3.7 | 76.3 orau | 39.9 orau | |
| Nga waikawa momi Omega-6 | 2.29 g | i 4.7 ki 16.8 | 48.7 orau | 25.5 orau |
Ko te uara o te kaha ko 191 kcal.
- Oz = 28.35 g (54.1 kCal)
Nga purapura huarakau, mata whai rawa i roto i te huaora me nga kohuke penei: te huaora B1 - 32,1%, huaora B2 - 16,7%, huaora B5 - 17,5%, huaora B6 - 16%, huaora B9 - 13,3%, pāhare pāporo - 37,6, 13,5, 21,9%, konupora - 20,4%, ūkuikui - 114,8%, rino - XNUMX%, parahi - XNUMX%
- B1 huaora he waahanga no nga whākōkī nui o te warowaihā me te pūngao pākaha, e whakarato ana i te tinana ki te pūngao me ngā matū kirihou, me te pākia o te waikawa amino peka-mekameka. Ko te kore o tenei huaora e arai ana i nga mate nui o te io, te ngaungai o te mate me te punaha mate pukupuku
- 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.
- 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.
- 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.
- 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.
- konupora whai wāhi i roto i te pākia pūngao, te whakahiatotanga o te pūmua, waikawa karihi, he pānga whakaū i runga i te kiriuhi, e tika ana kia mau tonu te homeostasis o te konupūmā, te pāhare pāporo me te konutai. Ko te korenga o te konupora ka arahi ki te hypomagnesemia, he nui ake te morearea o te whakaheke toto, te mate ngakau.
- 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.
- 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.
- 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 191 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te hua o te purapura Utu, mata, Calories, matūkai, taonga whaihua Purapura purapura, mata