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 | 185 kCal | 1684 kCal | 11 orau | 5.9 orau | 910 g |
| Pūmua | 12.81 g | 76 g | 16.9 orau | 9.1 orau | 593 g |
| Fats | 13.77 g | 56 g | 24.6 orau | 13.3 orau | 407 g |
| warowaihā | 1.45 g | 219 g | 0.7 orau | 0.4 orau | 15103 g |
| Water | 70.83 g | 2273 g | 3.1 orau | 1.7 orau | 3209 g |
| Ash | 1.14 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 194 µg | 900 µg | 21.6 orau | 11.7 orau | 464 g |
| Retinol | 0.192 mg | ~ | |||
| karotenana beta | 0.014 mg | 5 mg | 0.3 orau | 0.2 orau | 35714 g |
| beta Cryptoxanthin | 12 µg | ~ | |||
| Lutein + Zeaxanthin | 459 µg | ~ | |||
| Huaora B1, thiamine | 0.156 mg | 1.5 mg | 10.4 orau | 5.6 orau | 962 g |
| Huaora B2, riboflavin | 0.404 mg | 1.8 mg | 22.4 orau | 12.1 orau | 446 g |
| Huaora B4, kowhiri | 263.4 mg | 500 mg | 52.7 orau | 28.5 orau | 190 g |
| Huaora B5, pantothenic | 1.862 mg | 5 mg | 37.2 orau | 20.1 orau | 269 g |
| Huaora B6, pyridoxine | 0.25 mg | 2 mg | 12.5 orau | 6.8 orau | 800 g |
| Huaora B9, folate | 80 µg | 400 µg | 20 orau | 10.8 orau | 500 g |
| Huaora B12, cobalamin | 5.4 µg | 3 µg | 180 orau | 97.3 orau | 56 g |
| Huaora D, calciferol | 1.7 µg | 10 µg | 17 orau | 9.2 orau | 588 g |
| Huaora D3, cholecalciferol | 1.7 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 1.34 mg | 15 mg | 8.9 orau | 4.8 orau | 1119 g |
| Huaora K, phylloquinone | 0.4 µg | 120 µg | 0.3 orau | 0.2 orau | 30000 g |
| Huaora PP, KORE | 0.2 mg | 20 mg | 1% | 0.5 orau | 10000 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 222 mg | 2500 mg | 8.9 orau | 4.8 orau | 1126 g |
| Konupūmā, Ca | 64 mg | 1000 mg | 6.4 orau | 3.5 orau | 1563 g |
| Konupora, Mg | 17 mg | 400 mg | 4.3 orau | 2.3 orau | 2353 g |
| Konutai, Na | 146 mg | 1300 mg | 11.2 orau | 6.1 orau | 890 g |
| Sulphur, S | 128.1 mg | 1000 mg | 12.8 orau | 6.9 orau | 781 g |
| Paihere, P | 220 mg | 800 mg | 27.5 orau | 14.9 orau | 364 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 3.85 mg | 18 mg | 21.4 orau | 11.6 orau | 468 g |
| Manganese, Mn | 0.038 mg | 2 mg | 1.9 orau | 1% | 5263 g |
| Parahi, Cu | 62 µg | 1000 µg | 6.2 orau | 3.4 orau | 1613 g |
| Selenium, Mena | 36.4 µg | 55 µg | 66.2 orau | 35.8 orau | 151 g |
| Zinc, Zn | 1.41 mg | 12 mg | 11.8 orau | 6.4 orau | 851 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.93 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.765 g | ~ | |||
| valine | 0.885 g | ~ | |||
| Histidine * | 0.32 g | ~ | |||
| Isoleucine | 0.598 g | ~ | |||
| leucine | 1.097 g | ~ | |||
| lysine | 0.951 g | ~ | |||
| methionine | 0.576 g | ~ | |||
| threonine | 0.736 g | ~ | |||
| tryptophan | 0.26 g | ~ | |||
| phenylalanine | 0.84 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.631 g | ~ | |||
| Ko te waikawa Aspartic | 0.777 g | ~ | |||
| glycine | 0.422 g | ~ | |||
| waikawa glutamic | 1.789 g | ~ | |||
| Proline | 0.48 g | ~ | |||
| serine | 0.963 g | ~ | |||
| tyrosine | 0.613 g | ~ | |||
| cysteine | 0.285 g | ~ | |||
| Taimana | |||||
| cholesterol | 884 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.681 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.054 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.996 g | ~ | |||
| 18: 0 Stearin | 0.632 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 6.525 g | min 16.8 g | 38.8 orau | 21 orau | |
| 16: 1 Palmitoleic | 0.441 g | ~ | |||
| 18:1 Olein (omega-9) | 6.084 g | ~ | |||
| Nga waikawa hinu momona | 1.223 g | i 11.2 ki 20.6 | 10.9 orau | 5.9 orau | |
| 18: 2 Linoleic | 0.558 g | ~ | |||
| 18: 3 Linolenika | 0.102 g | ~ | |||
| 20: 4 Arachidonic | 0.319 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.102 g | i 0.9 ki 3.7 | 11.3 orau | 6.1 orau | |
| Nga waikawa momi Omega-6 | 0.877 g | i 4.7 ki 16.8 | 18.7 orau | 10.1 orau |
Ko te uara o te kaha ko 185 kcal.
- hua manu = 70 gr (129.5 kcal)
Horo kaurera whai rawa i te huaora me nga kohuke penei: te huaora A - 21,6%, huaora B2 - 22,4%, choline - 52,7%, huaora B5 - 37,2%, huaora B6 - 12,5%, huaora B9 20%, huaora B12 - 180%, huaora D - 17%, ūkuikui - 27,5%, rino - 21,4%, waatea - 66,2%, konutea - 11,8%
- 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.
- 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.
- 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 185 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea whai kiko he hua parera, he kaata, he kai, he taonga whaihua