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 | 322 kCal | 1684 kCal | 19.1 orau | 5.9 orau | 523 g |
| Pūmua | 15.86 g | 76 g | 20.9 orau | 6.5 orau | 479 g |
| Fats | 26.54 g | 56 g | 47.4 orau | 14.7 orau | 211 g |
| warowaihā | 3.59 g | 219 g | 1.6 orau | 0.5 orau | 6100 g |
| Water | 52.31 g | 2273 g | 2.3 orau | 0.7 orau | 4345 g |
| Ash | 1.71 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 381 µg | 900 µg | 42.3 orau | 13.1 orau | 236 g |
| Retinol | 0.371 mg | ~ | |||
| carotenes alpha | 38 µg | ~ | |||
| karotenana beta | 0.088 mg | 5 mg | 1.8 orau | 0.6 orau | 5682 g |
| beta Cryptoxanthin | 33 µg | ~ | |||
| Lutein + Zeaxanthin | 1094 µg | ~ | |||
| Huaora B1, thiamine | 0.176 mg | 1.5 mg | 11.7 orau | 3.6 orau | 852 g |
| Huaora B2, riboflavin | 0.528 mg | 1.8 mg | 29.3 orau | 9.1 orau | 341 g |
| Huaora B4, kowhiri | 820.2 mg | 500 mg | 164 orau | 50.9 orau | 61 g |
| Huaora B5, pantothenic | 2.99 mg | 5 mg | 59.8 orau | 18.6 orau | 167 g |
| Huaora B6, pyridoxine | 0.35 mg | 2 mg | 17.5 orau | 5.4 orau | 571 g |
| Huaora B9, folate | 146 µg | 400 µg | 36.5 orau | 11.3 orau | 274 g |
| Huaora B12, cobalamin | 1.95 µg | 3 µg | 65 orau | 20.2 orau | 154 g |
| Huaora D, calciferol | 5.4 µg | 10 µg | 54 orau | 16.8 orau | 185 g |
| Huaora D3, cholecalciferol | 5.4 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 2.58 mg | 15 mg | 17.2 orau | 5.3 orau | 581 g |
| tocopherol beta | 0.05 mg | ~ | |||
| Awhe Tocopherol | 1.33 mg | ~ | |||
| tocopherol | 0.06 mg | ~ | |||
| Huaora K, phylloquinone | 0.7 µg | 120 µg | 0.6 orau | 0.2 orau | 17143 g |
| Huaora PP, KORE | 0.024 mg | 20 mg | 0.1 orau | 83333 g | |
| Betaine | 0.9 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 109 mg | 2500 mg | 4.4 orau | 1.4 orau | 2294 g |
| Konupūmā, Ca | 129 mg | 1000 mg | 12.9 orau | 4% | 775 g |
| Konupora, Mg | 5 mg | 400 mg | 1.3 orau | 0.4 orau | 8000 g |
| Konutai, Na | 48 mg | 1300 mg | 3.7 orau | 1.1 orau | 2708 g |
| Sulphur, S | 158.6 mg | 1000 mg | 15.9 orau | 4.9 orau | 631 g |
| Paihere, P | 390 mg | 800 mg | 48.8 orau | 15.2 orau | 205 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.73 mg | 18 mg | 15.2 orau | 4.7 orau | 659 g |
| Manganese, Mn | 0.055 mg | 2 mg | 2.8 orau | 0.9 orau | 3636 g |
| Parahi, Cu | 77 µg | 1000 µg | 7.7 orau | 2.4 orau | 1299 g |
| Selenium, Mena | 56 µg | 55 µg | 101.8 orau | 31.6 orau | 98 g |
| Zinc, Zn | 2.3 mg | 12 mg | 19.2 orau | 6% | 522 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.56 g | max 100 g | |||
| galactose | 0.07 g | ~ | |||
| Te kūhuka (dextrose) | 0.18 g | ~ | |||
| lactose | 0.07 g | ~ | |||
| Tuhinga o mua | 0.07 g | ~ | |||
| Tuhinga o mua | 0.07 g | ~ | |||
| huawhenua | 0.07 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.099 g | ~ | |||
| valine | 0.949 g | ~ | |||
| Histidine * | 0.416 g | ~ | |||
| Isoleucine | 0.866 g | ~ | |||
| leucine | 1.399 g | ~ | |||
| lysine | 1.217 g | ~ | |||
| methionine | 0.378 g | ~ | |||
| threonine | 0.687 g | ~ | |||
| tryptophan | 0.177 g | ~ | |||
| phenylalanine | 0.681 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.836 g | ~ | |||
| Ko te waikawa Aspartic | 1.55 g | ~ | |||
| glycine | 0.488 g | ~ | |||
| waikawa glutamic | 1.97 g | ~ | |||
| Proline | 0.646 g | ~ | |||
| serine | 1.326 g | ~ | |||
| tyrosine | 0.678 g | ~ | |||
| cysteine | 0.264 g | ~ | |||
| Taimana | |||||
| cholesterol | 1085 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 9.551 g | max 18.7 g | |||
| 8: 0 Parani | 0.009 g | ~ | |||
| 10: 0 Mahinga | 0.009 g | ~ | |||
| 12: 0 Laurika | 0.009 g | ~ | |||
| 14: 0 Tuuturu | 0.104 g | ~ | |||
| 15: 0 Pentadecanoic | 0.013 g | ~ | |||
| 16:0 XNUMX Palmitic | 6.86 g | ~ | |||
| 17-0 margarine | 0.051 g | ~ | |||
| 18: 0 Stearin | 2.417 g | ~ | |||
| 20: 0 Taketake | 0.032 g | ~ | |||
| 22: 0 | 0.038 g | ~ | |||
| 24: 0 Hinengaro | 0.009 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 11.738 g | min 16.8 g | 69.9 orau | 21.7 orau | |
| 14: 1 Myristoleic | 0.024 g | ~ | |||
| 16: 1 Palmitoleic | 0.918 g | ~ | |||
| 18:1 Olein (omega-9) | 10.701 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.086 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.009 g | ~ | |||
| Nga waikawa hinu momona | 4.204 g | i 11.2 ki 20.6 | 37.5 orau | 11.6 orau | |
| 18: 2 Linoleic | 3.538 g | ~ | |||
| 18: 3 Linolenika | 0.103 g | ~ | |||
| 20: 4 Arachidonic | 0.438 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.011 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.228 g | i 0.9 ki 3.7 | 25.3 orau | 7.9 orau | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.114 g | ~ | |||
| Nga waikawa momi Omega-6 | 3.976 g | i 4.7 ki 16.8 | 84.6 orau | 26.3 orau |
Ko te uara o te kaha ko 322 kcal.
- C0 = 26 g (83.7 kcal)
- C1 = 19 g (61.2 kcal)
- C2 = 16 g (51.5 kcal)
- C3 = 12 g (38.6 kcal)
- kapu = 243 g (782.5 kCal)
- nui = 17 gr (54.7 kcal)
Hua heihei he nui nga huaora me nga kohuke penei: huaora A - 42,3%, huaora B1 - 11,7%, huaora B2 - 29,3%, choline - 164%, huaora B5 - 59,8%, huaora B6 - 17,5, 9, 36,5%, huaora B12 - 65%, huaora B54 - 17,2%, huaora D - 12,9%, huaora E - 48,8%, konupūmā - 15,2%, ūkuikui - 101,8%, rino – 19,2 %, selenium – XNUMX%, zinc – XNUMX%
- 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.
- 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.
- Mixed he waahanga no te lecithin, he mea nui ki te whakahiato me te pungao o te phospholipids i roto i te ate, he putake o nga roopu methyl koreutu, he mahi lipotropic.
- 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.
- 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.
- huaora D pupuri ana i te homeostasis o te konupūmā me te ūkuikui, e kawe ana i ngā mahinga o te kohuke wheua. Ko te kore o te huaora D ka ngoikore i te pungatara o te konupūmā me te ūkuikui i roto i nga wheua, ka nui ake te heke o te kiko o te koiwi, ka nui ake te raru o te osteoporosis.
- huaora E kei i a ia nga momo antioxidant, he mea tika mo te mahi o nga gonad, ko te uaua o te ngakau, he kaiwhakapai i te kiri o te kiri i te kiri. I te ngoikore o te huaora E, ka kitea te hemolysis o te erythrocytes me nga mate neurological.
- konupūmā ko te waahanga nui o o tatou wheua, hei kaitautoko mo te punaha io, ka uru atu ki te aukati o te uaua. Ko te ngoikoretanga o te konupuna ka arahi ki te whakaheke i te tuaiwi, nga koiwi pelvic me nga pito o raro, ka piki te tuponotanga o te osteoporosis.
- 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.
- 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.
- konutea he waahanga neke atu i te 300 nga whākōkī, ka whai wāhi ki ngā hātepe ki te whakakao me te whakakāhoretanga o te warowaihā, te pūmua, te ngako, te waikawa waikawa me te whakaritenga i te maha o ngā ira. Ko te koretake o te kohi ka arahi te mate toto, te mate tuarua o te mate, te ate ate, te koretake o te moepuku, me te koretake o te kopu. Ko nga rangahau o na tata tonu nei kua whakaatu i te kaha o te kaha o te konutea ki te aukati i te ngongo o te parahi, ana ka whanakehia te mate anemia.
Tags: ihirangi pūngoi 322 kcal, hanganga matū, uara kai, huaora, kohuke, he pehea te whai hua o te hua manu heihei, Calories, matūkai, taonga whai hua?