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 | 15 kCal | 1684 kCal | 0.9 orau | 6% | 11227 g |
| Pūmua | 1.8 g | 76 g | 2.4 orau | 16 orau | 4222 g |
| Fats | 0.18 g | 56 g | 0.3 orau | 2% | 31111 g |
| warowaihā | 1.48 g | 219 g | 0.7 orau | 4.7 orau | 14797 g |
| Muka muka | 1 g | 20 g | 5% | 33.3 orau | 2000 g |
| Water | 94.32 g | 2273 g | 4.1 orau | 27.3 orau | 2410 g |
| Ash | 1.22 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 39 µg | 900 µg | 4.3 orau | 28.7 orau | 2308 g |
| karotenana beta | 0.465 mg | 5 mg | 9.3 orau | 62 orau | 1075 g |
| Lycopene | 23 µg | ~ | |||
| Lutein + Zeaxanthin | 595 µg | ~ | |||
| Huaora B1, thiamine | 0.054 mg | 1.5 mg | 3.6 orau | 24 orau | 2778 g |
| Huaora B2, riboflavin | 0.089 mg | 1.8 mg | 4.9 orau | 32.7 orau | 2022 g |
| Huaora B5, pantothenic | 0.124 mg | 5 mg | 2.5 orau | 16.7 orau | 4032 g |
| Huaora B6, pyridoxine | 0.098 mg | 2 mg | 4.9 orau | 32.7 orau | 2041 g |
| Huaora B9, folate | 85 µg | 400 µg | 21.3 orau | 142 orau | 471 g |
| Huaora C, ascorbic | 16.5 mg | 90 mg | 18.3 orau | 122 orau | 545 g |
| Huaora E, alpha tocopherol, TE | 0.29 mg | 15 mg | 1.9 orau | 12.7 orau | 5172 g |
| Huaora K, phylloquinone | 39 µg | 120 µg | 32.5 orau | 216.7 orau | 308 g |
| Huaora PP, KORE | 0.851 mg | 20 mg | 4.3 orau | 28.7 orau | 2350 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 172 mg | 2500 mg | 6.9 orau | 46 orau | 1453 g |
| Konupūmā, Ca | 15 mg | 1000 mg | 1.5 orau | 10 orau | 6667 g |
| Konupora, Mg | 9 mg | 400 mg | 2.3 orau | 15.3 orau | 4444 g |
| Konutai, Na | 26 mg | 1300 mg | 2% | 13.3 orau | 5000 g |
| Sulphur, S | 18 mg | 1000 mg | 1.8 orau | 12 orau | 5556 g |
| Paihere, P | 38 mg | 800 mg | 4.8 orau | 32 orau | 2105 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.6 mg | 18 mg | 3.3 orau | 22 orau | 3000 g |
| Manganese, Mn | 0.152 mg | 2 mg | 7.6 orau | 50.7 orau | 1316 g |
| Parahi, Cu | 107 µg | 1000 µg | 10.7 orau | 71.3 orau | 935 g |
| Selenium, Mena | 1.6 µg | 55 µg | 2.9 orau | 19.3 orau | 3438 g |
| Zinc, Zn | 0.47 mg | 12 mg | 3.9 orau | 26 orau | 2553 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 1 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.084 g | ~ | |||
| valine | 0.069 g | ~ | |||
| Histidine * | 0.028 g | ~ | |||
| Isoleucine | 0.066 g | ~ | |||
| leucine | 0.078 g | ~ | |||
| lysine | 0.085 g | ~ | |||
| methionine | 0.017 g | ~ | |||
| threonine | 0.05 g | ~ | |||
| tryptophan | 0.018 g | ~ | |||
| phenylalanine | 0.043 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.085 g | ~ | |||
| Ko te waikawa Aspartic | 0.209 g | ~ | |||
| glycine | 0.058 g | ~ | |||
| waikawa glutamic | 0.295 g | ~ | |||
| Proline | 0.096 g | ~ | |||
| serine | 0.069 g | ~ | |||
| tyrosine | 0.029 g | ~ | |||
| cysteine | 0.021 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.041 g | max 18.7 g | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.001 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.037 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.006 g | min 16.8 g | |||
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 0.005 g | ~ | |||
| Nga waikawa hinu momona | 0.079 g | i 11.2 ki 20.6 | 0.7 orau | 4.7 orau | |
| 18: 2 Linoleic | 0.075 g | ~ | |||
| 18: 3 Linolenika | 0.004 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.004 g | i 0.9 ki 3.7 | 0.4 orau | 2.7 orau | |
| Nga waikawa momi Omega-6 | 0.075 g | i 4.7 ki 16.8 | 1.6 orau | 10.7 orau |
Ko te uara o te kaha ko 15 kcal.
- 0,5 kapu = 122 g (18.3 kCal)
- kēne (300 x 407) = 411 g (61.7 kCal)
Asparagus, kēta, kahore he tote tāpiri whai rawa i te huaora me te kohuke pēnei i: te huaora B9 - 21,3%, huaora C - 18,3%, huaora K - 32,5%
- 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 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.
Tags: ihirangi pūngoi 15 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea whai hua Asparagus, kēna, kaore he tote, he Calories, he kai, he hua whaihua Asparagus, kēna, kaore he tote i honoa