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 | 592 kCal | 1684 kCal | 35.2 orau | 5.9 orau | 284 g |
Pūmua | 48.05 g | 76 g | 63.2 orau | 10.7 orau | 158 g |
Fats | 43.9 g | 56 g | 78.4 orau | 13.2 orau | 128 g |
warowaihā | 1.13 g | 219 g | 0.5 orau | 0.1 orau | 19381 g |
Water | 2.78 g | 2273 g | 0.1 orau | 81763 g | |
Ash | 4.13 g | ~ | |||
huaora | |||||
Huaora A, RE | 301 µg | 900 µg | 33.4 orau | 5.6 orau | 299 g |
Retinol | 0.3 mg | ~ | |||
beta Cryptoxanthin | 36 µg | ~ | |||
Lutein + Zeaxanthin | 835 µg | ~ | |||
Huaora B1, thiamine | 0.183 mg | 1.5 mg | 12.2 orau | 2.1 orau | 820 g |
Huaora B2, riboflavin | 1.977 mg | 1.8 mg | 109.8 orau | 18.5 orau | 91 g |
Huaora B4, kowhiri | 1266.7 mg | 500 mg | 253.3 orau | 42.8 orau | 39 g |
Huaora B5, pantothenic | 5.55 mg | 5 mg | 111 orau | 18.8 orau | 90 g |
Huaora B6, pyridoxine | 0.499 mg | 2 mg | 25 orau | 4.2 orau | 401 g |
Huaora B9, folate | 119 µg | 400 µg | 29.8 orau | 5% | 336 g |
Huaora B12, cobalamin | 2.96 µg | 3 µg | 98.7 orau | 16.7 orau | 101 g |
Huaora D, calciferol | 8.3 µg | 10 µg | 83 orau | 14 orau | 120 g |
Huaora D3, cholecalciferol | 8.3 µg | ~ | |||
Huaora E, alpha tocopherol, TE | 3.88 mg | 15 mg | 25.9 orau | 4.4 orau | 387 g |
Huaora K, phylloquinone | 1.2 µg | 120 µg | 1% | 0.2 orau | 10000 g |
Huaora PP, KORE | 0.34 mg | 20 mg | 1.7 orau | 0.3 orau | 5882 g |
Makariniihi | |||||
Te pāhare pāporo, K | 540 mg | 2500 mg | 21.6 orau | 3.6 orau | 463 g |
Konupūmā, Ca | 244 mg | 1000 mg | 24.4 orau | 4.1 orau | 410 g |
Konupora, Mg | 34 mg | 400 mg | 8.5 orau | 1.4 orau | 1176 g |
Konutai, Na | 476 mg | 1300 mg | 36.6 orau | 6.2 orau | 273 g |
Sulphur, S | 480.5 mg | 1000 mg | 48.1 orau | 8.1 orau | 208 g |
Paihere, P | 629 mg | 800 mg | 78.6 orau | 13.3 orau | 127 g |
Tuhinga o nga waahanga | |||||
Rino, Fe | 7.2 mg | 18 mg | 40 orau | 6.8 orau | 250 g |
Manganese, Mn | 0.058 mg | 2 mg | 2.9 orau | 0.5 orau | 3448 g |
Parahi, Cu | 203 µg | 1000 µg | 20.3 orau | 3.4 orau | 493 g |
Selenium, Mena | 164.7 µg | 55 µg | 299.5 orau | 50.6 orau | 33 g |
Zinc, Zn | 3.15 mg | 12 mg | 26.3 orau | 4.4 orau | 381 g |
Warowaihā Kaihoko | |||||
Mono- me nga waatea (huka) | 0.56 g | max 100 g | |||
Te kūhuka (dextrose) | 0.56 g | ~ | |||
Nga waikawa Amino Nui | |||||
Arginine * | 3.071 g | ~ | |||
valine | 2.991 g | ~ | |||
Histidine * | 1.202 g | ~ | |||
Isoleucine | 2.434 g | ~ | |||
leucine | 4.15 g | ~ | |||
lysine | 3.339 g | ~ | |||
methionine | 1.495 g | ~ | |||
threonine | 2.129 g | ~ | |||
tryptophan | 0.775 g | ~ | |||
phenylalanine | 2.53 g | ~ | |||
Waikawa amino whakakapia | |||||
alanine | 2.706 g | ~ | |||
Ko te waikawa Aspartic | 5.02 g | ~ | |||
glycine | 1.623 g | ~ | |||
waikawa glutamic | 6.388 g | ~ | |||
Proline | 1.832 g | ~ | |||
serine | 3.773 g | ~ | |||
tyrosine | 1.981 g | ~ | |||
cysteine | 1.07 g | ~ | |||
Taimana | |||||
cholesterol | 1630 mg | teitei 300 mg | |||
Ko te waikawa momona | |||||
transgender | 0.265 g | max 1.9 g | |||
momona momona monounsaturated | 0.182 g | ~ | |||
Nga waikawa hinu momona | |||||
Nga waikawa hinu momona | 15.069 g | max 18.7 g | |||
14: 0 Tuuturu | 0.144 g | ~ | |||
15: 0 Pentadecanoic | 0.025 g | ~ | |||
16:0 XNUMX Palmitic | 10.811 g | ~ | |||
17-0 margarine | 0.092 g | ~ | |||
18: 0 Stearin | 3.974 g | ~ | |||
22: 0 | 0.023 g | ~ | |||
Ko te waikawa momona Monounsaturated | 16.726 g | min 16.8 g | 99.6 orau | 16.8 orau | |
14: 1 Myristoleic | 0.022 g | ~ | |||
16: 1 Palmitoleic | 0.877 g | ~ | |||
18:1 Olein (omega-9) | 15.729 g | ~ | |||
18: 1 ki | 15.547 g | ~ | |||
18: 1 whakawhiti | 0.182 g | ~ | |||
20:1 Gadoleic (omega-9) | 0.098 g | ~ | |||
Nga waikawa hinu momona | 8.314 g | i 11.2 ki 20.6 | 74.2 orau | 12.5 orau | |
18: 2 Linoleic | 7.049 g | ~ | |||
18: 2 Omeka-6, cis, cis | 6.989 g | ~ | |||
18: 2 whakawhiti, whakawhiti | 0.06 g | ~ | |||
18: 3 Linolenika | 0.247 g | ~ | |||
18: 3 Omeka-3, alpha linolenic | 0.17 g | ~ | |||
18: 3 Omeka-6, Gamma Linolenic | 0.054 g | ~ | |||
18: 3 trans (etahi atu isomer) | 0.023 g | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.085 g | ~ | |||
20: 4 Arachidonic | 0.711 g | ~ | |||
Nga waikawa momi Omega-3 | 0.393 g | i 0.9 ki 3.7 | 43.7 orau | 7.4 orau | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.024 g | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.199 g | ~ | |||
Nga waikawa momi Omega-6 | 7.839 g | i 4.7 ki 16.8 | 100 orau | 16.9 orau |
Ko te uara o te kaha ko 592 kcal.
- punetēpu = 5 g (29.6 kCal)
- kapu, ka taatahia = 85 g (503.2 kCal)
He hua manu heihei maroke whai rawa i te huaora me nga kohuke penei: te huaora A - 33,4%, huaora B1 - 12,2%, huaora B2 - 109,8%, kowhiti - 253,3%, huaora B5 - 111%, huaora B6 - 25% , huaora B9 - 29,8%, huaora B12 - 98,7%, huaora D - 83%, huaora E - 25,9%, pāhare pāporo - 21,6%, konupūmā - 24,4%, ūkuikui - 78,6 %, rino - 40%, parahi - 20,3%, waatea - 299,5%, konutea - 26,3%
- 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.
- 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.
- 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.
- 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.
- 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 592 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te mea whai hua Te heihei heihei maroke, nga kaata, nga matūkai, nga taonga whai hua Te heihei heihei maroke