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 | 534 kCal | 1684 kCal | 31.7 orau | 5.9 orau | 315 g |
| Pūmua | 18.29 g | 76 g | 24.1 orau | 4.5 orau | 416 g |
| Fats | 42.16 g | 56 g | 75.3 orau | 14.1 orau | 133 g |
| warowaihā | 1.58 g | 219 g | 0.7 orau | 0.1 orau | 13861 g |
| Muka muka | 27.3 g | 20 g | 136.5 orau | 25.6 orau | 73 g |
| Water | 6.96 g | 2273 g | 0.3 orau | 0.1 orau | 32658 g |
| Ash | 3.72 g | ~ | |||
| huaora | |||||
| Lutein + Zeaxanthin | 651 µg | ~ | |||
| Huaora B1, thiamine | 1.644 mg | 1.5 mg | 109.6 orau | 20.5 orau | 91 g |
| Huaora B2, riboflavin | 0.161 mg | 1.8 mg | 8.9 orau | 1.7 orau | 1118 g |
| Huaora B4, kowhiri | 78.7 mg | 500 mg | 15.7 orau | 2.9 orau | 635 g |
| Huaora B5, pantothenic | 0.985 mg | 5 mg | 19.7 orau | 3.7 orau | 508 g |
| Huaora B6, pyridoxine | 0.473 mg | 2 mg | 23.7 orau | 4.4 orau | 423 g |
| Huaora B9, folate | 87 µg | 400 µg | 21.8 orau | 4.1 orau | 460 g |
| Huaora C, ascorbic | 0.6 mg | 90 mg | 0.7 orau | 0.1 orau | 15000 g |
| Huaora E, alpha tocopherol, TE | 0.31 mg | 15 mg | 2.1 orau | 0.4 orau | 4839 g |
| Awhe Tocopherol | 19.95 mg | ~ | |||
| tocopherol | 0.35 mg | ~ | |||
| Huaora K, phylloquinone | 4.3 µg | 120 µg | 3.6 orau | 0.7 orau | 2791 g |
| Huaora PP, KORE | 3.08 mg | 20 mg | 15.4 orau | 2.9 orau | 649 g |
| Betaine | 3.1 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 813 mg | 2500 mg | 32.5 orau | 6.1 orau | 308 g |
| Konupūmā, Ca | 255 mg | 1000 mg | 25.5 orau | 4.8 orau | 392 g |
| Konupora, Mg | 392 mg | 400 mg | 98 orau | 18.4 orau | 102 g |
| Konutai, Na | 30 mg | 1300 mg | 2.3 orau | 0.4 orau | 4333 g |
| Sulphur, S | 182.9 mg | 1000 mg | 18.3 orau | 3.4 orau | 547 g |
| Paihere, P | 642 mg | 800 mg | 80.3 orau | 15 orau | 125 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 5.73 mg | 18 mg | 31.8 orau | 6% | 314 g |
| Manganese, Mn | 2.482 mg | 2 mg | 124.1 orau | 23.2 orau | 81 g |
| Parahi, Cu | 1220 µg | 1000 µg | 122 orau | 22.8 orau | 82 g |
| Selenium, Mena | 25.4 µg | 55 µg | 46.2 orau | 8.7 orau | 217 g |
| Zinc, Zn | 4.34 mg | 12 mg | 36.2 orau | 6.8 orau | 276 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 1.55 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.4 g | ~ | |||
| Tuhinga o mua | 1.15 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.925 g | ~ | |||
| valine | 1.072 g | ~ | |||
| Histidine * | 0.472 g | ~ | |||
| Isoleucine | 0.896 g | ~ | |||
| leucine | 1.235 g | ~ | |||
| lysine | 0.862 g | ~ | |||
| methionine | 0.37 g | ~ | |||
| threonine | 0.766 g | ~ | |||
| tryptophan | 0.297 g | ~ | |||
| phenylalanine | 0.957 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.925 g | ~ | |||
| Ko te waikawa Aspartic | 2.046 g | ~ | |||
| Hydroxyproline | 0.175 g | ~ | |||
| glycine | 1.248 g | ~ | |||
| waikawa glutamic | 4.039 g | ~ | |||
| Proline | 0.806 g | ~ | |||
| serine | 0.97 g | ~ | |||
| tyrosine | 0.493 g | ~ | |||
| cysteine | 0.34 g | ~ | |||
| Taimana | |||||
| Karawaka | 45 mg | ~ | |||
| Taipū | 11 mg | ~ | |||
| beta sitosterol | 90 mg | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.663 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.008 g | ~ | |||
| 15: 0 Pentadecanoic | 0.005 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.165 g | ~ | |||
| 17-0 margarine | 0.018 g | ~ | |||
| 18: 0 Stearin | 1.33 g | ~ | |||
| 20: 0 Taketake | 0.052 g | ~ | |||
| 22: 0 | 0.052 g | ~ | |||
| 24: 0 Hinengaro | 0.031 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 7.527 g | min 16.8 g | 44.8 orau | 8.4 orau | |
| 16: 1 Palmitoleic | 0.024 g | ~ | |||
| 18:1 Olein (omega-9) | 7.359 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.067 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.013 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.064 g | ~ | |||
| Nga waikawa hinu momona | 28.73 g | i 11.2 ki 20.6 | 139.5 orau | 26.1 orau | |
| 18: 2 Linoleic | 5.903 g | ~ | |||
| 18: 3 Linolenika | 22.813 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.007 g | ~ | |||
| Nga waikawa momi Omega-3 | 22.813 g | i 0.9 ki 3.7 | 616.6 orau | 115.5 orau | |
| Nga waikawa momi Omega-6 | 5.91 g | i 4.7 ki 16.8 | 100 orau | 18.7 orau |
Ko te uara o te kaha ko 534 kcal.
- tbsp, katoa = 10.3 g (55 kCal)
- tsp, katoa = 3.4 g (18.2 kCal)
- tsp, papa = 2.5 g (13.4 kCal)
- tbsp, whenua = 7 g (37.4 kCal)
- kapu, katoa = 168 g (897.1 kCal)
He purapura harakeke whai rawa i roto i te huaora me nga kohuke penei: te huaora B1 - 109,6%, pootihia - 15,7%, huaora B5 - 19,7%, huaora B6 - 23,7%, huaora B9 - 21,8%, huaora PP - 15,4%, te pāhare pāporo - 32,5%, te konupūmā - 25,5%, te konupora - 98%, te ūkuikui - 80,3%, te rino - 31,8%, te manganese - 124,1%, te parahi - 122%, te selenium - 46,2, 36,2%, konutea - 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
- 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.
- 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.
- 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.
- 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.
- 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 534 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te hua o te purapura harakeke, te karorao, nga matūkai, nga hua whaihua o te purapura harakeke
Tino,💖