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 | 346 kCal | 1684 kCal | 20.5 orau | 5.9 orau | 487 g |
| Pūmua | 1.32 g | 76 g | 1.7 orau | 0.5 orau | 5758 g |
| Fats | 0.58 g | 56 g | 1% | 0.3 orau | 9655 g |
| warowaihā | 81.13 g | 219 g | 37 orau | 10.7 orau | 270 g |
| Muka muka | 12.4 g | 20 g | 62 orau | 17.9 orau | 161 g |
| Water | 3 g | 2273 g | 0.1 orau | 75767 g | |
| Ash | 1.57 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 4 µg | 900 µg | 0.4 orau | 0.1 orau | 22500 g |
| karotenana beta | 0.035 mg | 5 mg | 0.7 orau | 0.2 orau | 14286 g |
| beta Cryptoxanthin | 27 µg | ~ | |||
| Lutein + Zeaxanthin | 25 µg | ~ | |||
| Huaora B1, thiamine | 0.046 mg | 1.5 mg | 3.1 orau | 0.9 orau | 3261 g |
| Huaora B2, riboflavin | 0.13 mg | 1.8 mg | 7.2 orau | 2.1 orau | 1385 g |
| Huaora B4, kowhiri | 23.1 mg | 500 mg | 4.6 orau | 1.3 orau | 2165 g |
| Huaora B5, pantothenic | 0.432 mg | 5 mg | 8.6 orau | 2.5 orau | 1157 g |
| Huaora B6, pyridoxine | 0.28 mg | 2 mg | 14 orau | 4% | 714 g |
| Huaora B9, folate | 1 µg | 400 µg | 0.3 orau | 0.1 orau | 40000 g |
| Huaora C, ascorbic | 2.2 mg | 90 mg | 2.4 orau | 0.7 orau | 4091 g |
| Huaora E, alpha tocopherol, TE | 0.75 mg | 15 mg | 5% | 1.4 orau | 2000 g |
| Huaora K, phylloquinone | 4.3 µg | 120 µg | 3.6 orau | 1% | 2791 g |
| Huaora PP, KORE | 0.68 mg | 20 mg | 3.4 orau | 1% | 2941 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 640 mg | 2500 mg | 25.6 orau | 7.4 orau | 391 g |
| Konupūmā, Ca | 19 mg | 1000 mg | 1.9 orau | 0.5 orau | 5263 g |
| Konupora, Mg | 22 mg | 400 mg | 5.5 orau | 1.6 orau | 1818 g |
| Konutai, Na | 124 mg | 1300 mg | 9.5 orau | 2.7 orau | 1048 g |
| Sulphur, S | 13.2 mg | 1000 mg | 1.3 orau | 0.4 orau | 7576 g |
| Paihere, P | 55 mg | 800 mg | 6.9 orau | 2% | 1455 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2 mg | 18 mg | 11.1 orau | 3.2 orau | 900 g |
| Manganese, Mn | 0.128 mg | 2 mg | 6.4 orau | 1.8 orau | 1563 g |
| Parahi, Cu | 271 µg | 1000 µg | 27.1 orau | 7.8 orau | 369 g |
| Selenium, Mena | 1.8 µg | 55 µg | 3.3 orau | 1% | 3056 g |
| Zinc, Zn | 0.29 mg | 12 mg | 2.4 orau | 0.7 orau | 4138 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 81.13 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.042 g | ~ | |||
| valine | 0.061 g | ~ | |||
| Histidine * | 0.021 g | ~ | |||
| Isoleucine | 0.052 g | ~ | |||
| leucine | 0.081 g | ~ | |||
| lysine | 0.082 g | ~ | |||
| methionine | 0.013 g | ~ | |||
| threonine | 0.047 g | ~ | |||
| tryptophan | 0.012 g | ~ | |||
| phenylalanine | 0.037 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.047 g | ~ | |||
| Ko te waikawa Aspartic | 0.23 g | ~ | |||
| glycine | 0.052 g | ~ | |||
| waikawa glutamic | 0.137 g | ~ | |||
| Proline | 0.045 g | ~ | |||
| serine | 0.054 g | ~ | |||
| tyrosine | 0.025 g | ~ | |||
| cysteine | 0.018 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.095 g | max 18.7 g | |||
| 12: 0 Laurika | 0.002 g | ~ | |||
| 14: 0 Tuuturu | 0.003 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.079 g | ~ | |||
| 18: 0 Stearin | 0.012 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.024 g | min 16.8 g | 0.1 orau | ||
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 0.022 g | ~ | |||
| Nga waikawa hinu momona | 0.171 g | i 11.2 ki 20.6 | 1.5 orau | 0.4 orau | |
| 18: 2 Linoleic | 0.141 g | ~ | |||
| 18: 3 Linolenika | 0.03 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.03 g | i 0.9 ki 3.7 | 3.3 orau | 1% | |
| Nga waikawa momi Omega-6 | 0.141 g | i 4.7 ki 16.8 | 3% | 0.9 orau |
Ko te uara o te kaha ko 346 kcal.
- kapu = 60 g (207.6 kCal)
Aporo maroke (maroke), sulphitated taonga i te huaora me nga kohuke penei: te huaora B6 - 14%, te pāhare pāporo - 25,6%, te rino - 11,1%, te parahi - 27,1%
- 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.
- 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.
- 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.
Tags: ihirangi pūngoi 346 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te whaihua Aporo maroke (kua maroke), kua whakapakarihia, waipiro, waikawa, taonga whaihua Aporo maroke (maroke), sulfided