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 | 30 kCal | 1684 kCal | 1.8 orau | 6% | 5613 g |
| Pūmua | 5.3 g | 76 g | 7% | 23.3 orau | 1434 g |
| Fats | 0.69 g | 56 g | 1.2 orau | 4% | 8116 g |
| warowaihā | 3.29 g | 219 g | 1.5 orau | 5% | 6657 g |
| Water | 89.25 g | 2273 g | 3.9 orau | 13 orau | 2547 g |
| Ash | 1.47 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 87 µg | 900 µg | 9.7 orau | 32.3 orau | 1034 g |
| Huaora B1, thiamine | 0.181 mg | 1.5 mg | 12.1 orau | 40.3 orau | 829 g |
| Huaora B2, riboflavin | 0.362 mg | 1.8 mg | 20.1 orau | 67 orau | 497 g |
| Huaora B5, pantothenic | 0.063 mg | 5 mg | 1.3 orau | 4.3 orau | 7937 g |
| Huaora B6, pyridoxine | 0.803 mg | 2 mg | 40.2 orau | 134 orau | 249 g |
| Huaora B9, folate | 128 µg | 400 µg | 32 orau | 106.7 orau | 313 g |
| Huaora C, ascorbic | 88 mg | 90 mg | 97.8 orau | 326 orau | 102 g |
| Huaora PP, KORE | 1.11 mg | 20 mg | 5.6 orau | 18.7 orau | 1802 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 608 mg | 2500 mg | 24.3 orau | 81 orau | 411 g |
| Konupūmā, Ca | 84 mg | 1000 mg | 8.4 orau | 28 orau | 1190 g |
| Konupora, Mg | 85 mg | 400 mg | 21.3 orau | 71 orau | 471 g |
| Konutai, Na | 11 mg | 1300 mg | 0.8 orau | 2.7 orau | 11818 g |
| Sulphur, S | 53 mg | 1000 mg | 5.3 orau | 17.7 orau | 1887 g |
| Paihere, P | 99 mg | 800 mg | 12.4 orau | 41.3 orau | 808 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.04 mg | 18 mg | 11.3 orau | 37.7 orau | 882 g |
| Manganese, Mn | 0.536 mg | 2 mg | 26.8 orau | 89.3 orau | 373 g |
| Parahi, Cu | 201 µg | 1000 µg | 20.1 orau | 67 orau | 498 g |
| Selenium, Mena | 0.9 µg | 55 µg | 1.6 orau | 5.3 orau | 6111 g |
| Zinc, Zn | 0.3 mg | 12 mg | 2.5 orau | 8.3 orau | 4000 g |
Ko te uara o te kaha ko 30 kcal.
- 0,5 kapu = 24 g (7.2 kCal)
- rau = 4 g (1.2 kcal)
Hue kawa Hainamana, rau whai rawa i te huaora me nga kohuke penei: te huaora B1 - 12,1%, huaora B2 - 20,1%, huaora B6 - 40,2%, huaora B9 - 32%, huaora C - 97,8%, pāhare pāporo - 24,3, 21,3, 12,4%, konupora - 11,3%, ūkuikui - 26,8%, rino - 20,1%, manganese - 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.
- 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.
- 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.
- 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.
- Manganese whai wāhi ki te hanganga o te wheua me te kiko honohono, he waahanga no te whākōkī whai wāhi ki te pākia o ngā waikawa amino, warowaihā, catecholamines; he mea nui mo te whakahiatotanga o te cholesterol me nga ngota ngota. Ko te rawaka o te kohi ka haere tahi me te tere haere o te tipu, nga mate o te punaha whakatipuranga, te piki haere o te wehenga o te kiko o te koiwi, te mate o te warowaihā me te pākia lipid
- 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 30 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te hue kawa Hainamana, rau, Calories, Nati, taonga whaihua Hue kawa, rau