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 | 197 kCal | 1684 kCal | 11.7 orau | 5.9 orau | 855 g |
| Pūmua | 10.44 g | 76 g | 13.7 orau | 7% | 728 g |
| Fats | 4.51 g | 56 g | 8.1 orau | 4.1 orau | 1242 g |
| warowaihā | 26.14 g | 219 g | 11.9 orau | 6% | 838 g |
| Muka muka | 2.4 g | 20 g | 12 orau | 6.1 orau | 833 g |
| Water | 54.18 g | 2273 g | 2.4 orau | 1.2 orau | 4195 g |
| Ash | 2.33 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 55 µg | 900 µg | 6.1 orau | 3.1 orau | 1636 g |
| Retinol | 0.002 mg | ~ | |||
| carotenes alpha | 223 µg | ~ | |||
| karotenana beta | 0.524 mg | 5 mg | 10.5 orau | 5.3 orau | 954 g |
| Lutein + Zeaxanthin | 73 µg | ~ | |||
| Huaora B1, thiamine | 0.24 mg | 1.5 mg | 16 orau | 8.1 orau | 625 g |
| Huaora B2, riboflavin | 0.17 mg | 1.8 mg | 9.4 orau | 4.8 orau | 1059 g |
| Huaora B4, kowhiri | 31.2 mg | 500 mg | 6.2 orau | 3.1 orau | 1603 g |
| Huaora B5, pantothenic | 0.66 mg | 5 mg | 13.2 orau | 6.7 orau | 758 g |
| Huaora B6, pyridoxine | 0.287 mg | 2 mg | 14.4 orau | 7.3 orau | 697 g |
| Huaora B9, folate | 93 µg | 400 µg | 23.3 orau | 11.8 orau | 430 g |
| Huaora B12, cobalamin | 0.1 µg | 3 µg | 3.3 orau | 1.7 orau | 3000 g |
| Huaora C, ascorbic | 11.2 mg | 90 mg | 12.4 orau | 6.3 orau | 804 g |
| Huaora E, alpha tocopherol, TE | 0.37 mg | 15 mg | 2.5 orau | 1.3 orau | 4054 g |
| tocopherol beta | 0.54 mg | ~ | |||
| Awhe Tocopherol | 0.98 mg | ~ | |||
| tocopherol | 0.25 mg | ~ | |||
| Huaora K, phylloquinone | 23.8 µg | 120 µg | 19.8 orau | 10.1 orau | 504 g |
| Huaora PP, KORE | 3.63 mg | 20 mg | 18.2 orau | 9.2 orau | 551 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 281 mg | 2500 mg | 11.2 orau | 5.7 orau | 890 g |
| Konupūmā, Ca | 47 mg | 1000 mg | 4.7 orau | 2.4 orau | 2128 g |
| Konupora, Mg | 30 mg | 400 mg | 7.5 orau | 3.8 orau | 1333 g |
| Konutai, Na | 478 mg | 1300 mg | 36.8 orau | 18.7 orau | 272 g |
| Sulphur, S | 104.4 mg | 1000 mg | 10.4 orau | 5.3 orau | 958 g |
| Paihere, P | 118 mg | 800 mg | 14.8 orau | 7.5 orau | 678 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.69 mg | 18 mg | 9.4 orau | 4.8 orau | 1065 g |
| Manganese, Mn | 0.404 mg | 2 mg | 20.2 orau | 10.3 orau | 495 g |
| Parahi, Cu | 105 µg | 1000 µg | 10.5 orau | 5.3 orau | 952 g |
| Selenium, Mena | 17.3 µg | 55 µg | 31.5 orau | 16 orau | 318 g |
| Zinc, Zn | 0.52 mg | 12 mg | 4.3 orau | 2.2 orau | 2308 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 19.1 g | ~ | |||
| Mono- me nga waatea (huka) | 5.57 g | max 100 g | |||
| Te kūhuka (dextrose) | 1.05 g | ~ | |||
| Tuhinga o mua | 1.2 g | ~ | |||
| Tuhinga o mua | 2.5 g | ~ | |||
| huawhenua | 0.82 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.48 g | ~ | |||
| valine | 0.39 g | ~ | |||
| Histidine * | 0.25 g | ~ | |||
| Isoleucine | 0.35 g | ~ | |||
| leucine | 0.68 g | ~ | |||
| lysine | 0.48 g | ~ | |||
| methionine | 0.19 g | ~ | |||
| threonine | 0.34 g | ~ | |||
| tryptophan | 0.14 g | ~ | |||
| phenylalanine | 0.43 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.42 g | ~ | |||
| Ko te waikawa Aspartic | 0.74 g | ~ | |||
| glycine | 0.4 g | ~ | |||
| waikawa glutamic | 2.28 g | ~ | |||
| Proline | 0.72 g | ~ | |||
| serine | 0.43 g | ~ | |||
| tyrosine | 0.21 g | ~ | |||
| cysteine | 0.14 g | ~ | |||
| Taimana | |||||
| cholesterol | 14 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.964 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.011 g | ~ | |||
| 15: 0 Pentadecanoic | 0.003 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.739 g | ~ | |||
| 17-0 margarine | 0.004 g | ~ | |||
| 18: 0 Stearin | 0.185 g | ~ | |||
| 20: 0 Taketake | 0.009 g | ~ | |||
| 22: 0 | 0.009 g | ~ | |||
| 24: 0 Hinengaro | 0.004 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.329 g | min 16.8 g | 7.9 orau | 4% | |
| 14: 1 Myristoleic | 0.003 g | ~ | |||
| 16: 1 Palmitoleic | 0.089 g | ~ | |||
| 17: 1 Heptadecene | 0.003 g | ~ | |||
| 18:1 Olein (omega-9) | 1.223 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.011 g | ~ | |||
| Nga waikawa hinu momona | 1.813 g | i 11.2 ki 20.6 | 16.2 orau | 8.2 orau | |
| 18: 2 Linoleic | 1.674 g | ~ | |||
| 18: 3 Linolenika | 0.117 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.002 g | ~ | |||
| 20: 3 Eicosatriene | 0.003 g | ~ | |||
| 20: 4 Arachidonic | 0.01 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.003 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.122 g | i 0.9 ki 3.7 | 13.6 orau | 6.9 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.002 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.002 g | ~ | |||
| Nga waikawa momi Omega-6 | 1.691 g | i 4.7 ki 16.8 | 36 orau | 18.3 orau |
Ko te uara o te kaha ko 197 kcal.
- Oz = 28.35 g (55.8 kCal)
- rārangi = 80 g (157.6 kCal)
Hurihia nga hua manu, heihei, makariri, whakawhaihia ano whai rawa i roto i te huaora me nga kohuke penei: te huaora B1 - 16%, huaora B5 - 13,2%, huaora B6 - 14,4%, huaora B9 - 23,3%, huaora C - 12,4%, huaora K - 19,8 , 18,2, 11,2%, huaora PP - 14,8%, pāhare pāporo - 20,2%, ūkuikui - 31,5%, te manganese - XNUMX%, te waatea - 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
- 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.
- 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.
- Huaora K whakahaere i te whakaheke toto. Ko te kore o te huaora K ka piki ake te wa whakaheke toto, ka heke te ihirangi o te prothrombin i roto i te toto.
- Huaora PP whai wāhi i roto i te tauhohenga redox o te pūngao pākia. Ko te iti o te kai huaora e haere tahi ana me te porearea o te ahua o te kiri, te puku me te punaha io.
- 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.
- 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.
- 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
- 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.
Tags: ihirangi pūngoi 197 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua? Huroriroriaka, heihei, he makariri, kua oti ano te whakamau, nga kaata, nga matūkai, nga taonga whaihua, he kaakauru, heihei, he waatea