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 | 351 kCal | 1684 kCal | 20.8 orau | 5.9 orau | 480 g |
| Pūmua | 76.92 g | 76 g | 101.2 orau | 28.8 orau | 99 g |
| Fats | 0.04 g | 56 g | 0.1 orau | 140000 g | |
| warowaihā | 4.17 g | 219 g | 1.9 orau | 0.5 orau | 5252 g |
| Water | 14.62 g | 2273 g | 0.6 orau | 0.2 orau | 15547 g |
| Ash | 4.25 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.035 mg | 1.5 mg | 2.3 orau | 0.7 orau | 4286 g |
| Huaora B2, riboflavin | 2.162 mg | 1.8 mg | 120.1 orau | 34.2 orau | 83 g |
| Huaora B4, kowhiri | 8.4 mg | 500 mg | 1.7 orau | 0.5 orau | 5952 g |
| Huaora B5, pantothenic | 1.829 mg | 5 mg | 36.6 orau | 10.4 orau | 273 g |
| Huaora B6, pyridoxine | 0.023 mg | 2 mg | 1.2 orau | 0.3 orau | 8696 g |
| Huaora B9, folate | 89 µg | 400 µg | 22.3 orau | 6.4 orau | 449 g |
| Huaora B12, cobalamin | 0.49 µg | 3 µg | 16.3 orau | 4.6 orau | 612 g |
| Huaora PP, KORE | 0.675 mg | 20 mg | 3.4 orau | 1% | 2963 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 1042 mg | 2500 mg | 41.7 orau | 11.9 orau | 240 g |
| Konupūmā, Ca | 83 mg | 1000 mg | 8.3 orau | 2.4 orau | 1205 g |
| Konupora, Mg | 67 mg | 400 mg | 16.8 orau | 4.8 orau | 597 g |
| Konutai, Na | 1156 mg | 1300 mg | 88.9 orau | 25.3 orau | 112 g |
| Sulphur, S | 769.2 mg | 1000 mg | 76.9 orau | 21.9 orau | 130 g |
| Paihere, P | 83 mg | 800 mg | 10.4 orau | 3% | 964 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.23 mg | 18 mg | 1.3 orau | 0.4 orau | 7826 g |
| Manganese, Mn | 0.07 mg | 2 mg | 3.5 orau | 1% | 2857 g |
| Parahi, Cu | 230 µg | 1000 µg | 23 orau | 6.6 orau | 435 g |
| Selenium, Mena | 116.8 µg | 55 µg | 212.4 orau | 60.5 orau | 47 g |
| Zinc, Zn | 0.15 mg | 12 mg | 1.3 orau | 0.4 orau | 8000 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 4.492 g | ~ | |||
| valine | 5.76 g | ~ | |||
| Histidine * | 1.748 g | ~ | |||
| Isoleucine | 4.689 g | ~ | |||
| leucine | 6.695 g | ~ | |||
| lysine | 4.738 g | ~ | |||
| methionine | 2.991 g | ~ | |||
| threonine | 3.421 g | ~ | |||
| tryptophan | 1.181 g | ~ | |||
| phenylalanine | 4.837 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 4.96 g | ~ | |||
| Ko te waikawa Aspartic | 6.806 g | ~ | |||
| glycine | 2.88 g | ~ | |||
| waikawa glutamic | 10.732 g | ~ | |||
| Proline | 2.892 g | ~ | |||
| serine | 5.674 g | ~ | |||
| tyrosine | 3.089 g | ~ | |||
| cysteine | 1.908 g | ~ |
Ko te uara o te kaha ko 351 kcal.
- 0,5 lb = 227 g (796.8 kCal)
He maa hua heihei, kua maroke, he tawerewere, he iti te huka he nui nga huaora me nga kohuke penei: huaora B2 - 120,1%, huaora B5 - 36,6%, huaora B9 - 22,3%, huaora B12 - 16,3%, pāhare pāporo - 41,7%, konupora - 16,8 ,23, 212,4%, parahi – XNUMX%, selenium – XNUMX%
- 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 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.
- B12 huaora whai wāhi nui i roto i te pākia me te huri o waikawa amino. Ko te Folate me te huaora B12 he huaora honohono ana ka uru ki te hanga toto. Ko te kore o te huaora B12 ka arahi ki te whanaketanga o te ngoikoretanga o te takawaenga tuarua, o te tuarua ranei, me te anemia, te leopenia, te thrombocytopenia.
- 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.
- 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.
- Mahuru - ko te mea nui o te punaha paruru antioxidant o te tinana o te tangata, he painga ki a ia, me te whakauru ki te ture whakahaere i nga homoni thyroid. Ko te ngoikoretanga e arai atu ana ki te mate Kashin-Beck (osteoarthritis me nga ngoikoretanga maha o nga hononga, tuaiwi me nga pito), mate Keshan (endoc myocardiopathy), thrombastenia tuku iho.
Tags: ihirangi pūngoi 351 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whai hua heihei hua ma, maroke, i roto i te tawerewere, ki te heke kūhuka, Calories, matūkai, āhuatanga whai hua heihei hua ma, maroke, i roto i te tawerewere, ki te heke kūhuka