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 | 196 kCal | 1684 kCal | 11.6 orau | 5.9 orau | 859 g |
| Pūmua | 13.61 g | 76 g | 17.9 orau | 9.1 orau | 558 g |
| Fats | 14.84 g | 56 g | 26.5 orau | 13.5 orau | 377 g |
| warowaihā | 0.83 g | 219 g | 0.4 orau | 0.2 orau | 26386 g |
| Water | 69.47 g | 2273 g | 3.1 orau | 1.6 orau | 3272 g |
| Ash | 1.26 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 219 µg | 900 µg | 24.3 orau | 12.4 orau | 411 g |
| Retinol | 0.216 mg | ~ | |||
| karotenana beta | 0.035 mg | 5 mg | 0.7 orau | 0.4 orau | 14286 g |
| beta Cryptoxanthin | 10 µg | ~ | |||
| Lutein + Zeaxanthin | 543 µg | ~ | |||
| Huaora B1, thiamine | 0.044 mg | 1.5 mg | 2.9 orau | 1.5 orau | 3409 g |
| Huaora B2, riboflavin | 0.495 mg | 1.8 mg | 27.5 orau | 14 orau | 364 g |
| Huaora B4, kowhiri | 317.1 mg | 500 mg | 63.4 orau | 32.3 orau | 158 g |
| Huaora B5, pantothenic | 1.66 mg | 5 mg | 33.2 orau | 16.9 orau | 301 g |
| Huaora B6, pyridoxine | 0.184 mg | 2 mg | 9.2 orau | 4.7 orau | 1087 g |
| Huaora B9, folate | 51 µg | 400 µg | 12.8 orau | 6.5 orau | 784 g |
| Huaora B12, cobalamin | 0.97 µg | 3 µg | 32.3 orau | 16.5 orau | 309 g |
| Huaora D, calciferol | 2.2 µg | 10 µg | 22 orau | 11.2 orau | 455 g |
| Huaora D3, cholecalciferol | 2.2 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 1.31 mg | 15 mg | 8.7 orau | 4.4 orau | 1145 g |
| tocopherol beta | 0.02 mg | ~ | |||
| Awhe Tocopherol | 0.54 mg | ~ | |||
| tocopherol | 0.06 mg | ~ | |||
| Huaora K, phylloquinone | 5.6 µg | 120 µg | 4.7 orau | 2.4 orau | 2143 g |
| Huaora PP, KORE | 0.082 mg | 20 mg | 0.4 orau | 0.2 orau | 24390 g |
| Betaine | 0.3 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 152 mg | 2500 mg | 6.1 orau | 3.1 orau | 1645 g |
| Konupūmā, Ca | 62 mg | 1000 mg | 6.2 orau | 3.2 orau | 1613 g |
| Konupora, Mg | 13 mg | 400 mg | 3.3 orau | 1.7 orau | 3077 g |
| Konutai, Na | 207 mg | 1300 mg | 15.9 orau | 8.1 orau | 628 g |
| Sulphur, S | 136.1 mg | 1000 mg | 13.6 orau | 6.9 orau | 735 g |
| Paihere, P | 215 mg | 800 mg | 26.9 orau | 13.7 orau | 372 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.89 mg | 18 mg | 10.5 orau | 5.4 orau | 952 g |
| Manganese, Mn | 0.03 mg | 2 mg | 1.5 orau | 0.8 orau | 6667 g |
| Parahi, Cu | 78 µg | 1000 µg | 7.8 orau | 4% | 1282 g |
| Selenium, Mena | 33.1 µg | 55 µg | 60.2 orau | 30.7 orau | 166 g |
| Puoro, F | 1.2 µg | 4000 µg | 333333 g | ||
| Zinc, Zn | 1.39 mg | 12 mg | 11.6 orau | 5.9 orau | 863 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.4 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.4 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.887 g | ~ | |||
| valine | 0.93 g | ~ | |||
| Histidine * | 0.335 g | ~ | |||
| Isoleucine | 0.728 g | ~ | |||
| leucine | 1.177 g | ~ | |||
| lysine | 0.989 g | ~ | |||
| methionine | 0.411 g | ~ | |||
| threonine | 0.602 g | ~ | |||
| tryptophan | 0.181 g | ~ | |||
| phenylalanine | 0.736 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.795 g | ~ | |||
| Ko te waikawa Aspartic | 1.438 g | ~ | |||
| glycine | 0.467 g | ~ | |||
| waikawa glutamic | 1.817 g | ~ | |||
| Proline | 0.558 g | ~ | |||
| serine | 1.051 g | ~ | |||
| tyrosine | 0.541 g | ~ | |||
| cysteine | 0.294 g | ~ | |||
| Taimana | |||||
| cholesterol | 401 mg | teitei 300 mg | |||
| Phytosterols | 8 mg | ~ | |||
| Ko te waikawa momona | |||||
| transgender | 0.041 g | max 1.9 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 4.323 g | max 18.7 g | |||
| 4: 0 Hinu | 0.004 g | ~ | |||
| 8: 0 Parani | 0.004 g | ~ | |||
| 10: 0 Mahinga | 0.006 g | ~ | |||
| 14: 0 Tuuturu | 0.047 g | ~ | |||
| 15: 0 Pentadecanoic | 0.009 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.954 g | ~ | |||
| 17-0 margarine | 0.023 g | ~ | |||
| 18: 0 Stearin | 1.268 g | ~ | |||
| 20: 0 Taketake | 0.003 g | ~ | |||
| 22: 0 | 0.005 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 6.182 g | min 16.8 g | 36.8 orau | 18.8 orau | |
| 14: 1 Myristoleic | 0.007 g | ~ | |||
| 16: 1 Palmitoleic | 0.228 g | ~ | |||
| 17: 1 Heptadecene | 0.013 g | ~ | |||
| 18:1 Olein (omega-9) | 5.904 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.029 g | ~ | |||
| Nga waikawa hinu momona | 3.251 g | i 11.2 ki 20.6 | 29 orau | 14.8 orau | |
| 18: 2 Linoleic | 2.781 g | ~ | |||
| 18: 3 Linolenika | 0.137 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.019 g | ~ | |||
| 20: 3 Eicosatriene | 0.025 g | ~ | |||
| 20: 4 Arachidonic | 0.203 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.207 g | i 0.9 ki 3.7 | 23 orau | 11.7 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.014 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.007 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.063 g | ~ | |||
| Nga waikawa momi Omega-6 | 3.042 g | i 4.7 ki 16.8 | 64.7 orau | 33 orau |
Ko te uara o te kaha ko 196 kcal.
- Koha = 50 gr (98 kcal)
- C0 = 60 g (117.6 kcal)
- C1 = 50 g (98 kcal)
- C2 = 40 g (78.4 kcal)
- C3 = 32 g (62.7 kcal)
- nui = 46 gr (90.2 kcal)
Hua manu heihei parai whai rawa i te huaora me nga kohuke penei: te huaora A - 24,3%, huaora B2 - 27,5%, kowhiti - 63,4%, huaora B5 - 33,2%, huaora B9 - 12,8%, huaora B12 - 32,3, 22%, huaora D - 26,9%, ūkuikui - 60,2%, wharewhare - 11,6%, konutea - XNUMX%
- 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 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.
- 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 196 kcal, hanganga matū, uara kai, huaora, kohuke, me pehea te whai hua? He hua manu heihei parai, paraoa, kai totika, hua whaihua Heihei heihei parai