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 | 296 kCal | 1684 kCal | 17.6 orau | 5.9 orau | 569 g |
| Pūmua | 15.53 g | 76 g | 20.4 orau | 6.9 orau | 489 g |
| Fats | 25.6 g | 56 g | 45.7 orau | 15.4 orau | 219 g |
| warowaihā | 0.81 g | 219 g | 0.4 orau | 0.1 orau | 27037 g |
| Water | 56.44 g | 2273 g | 2.5 orau | 0.8 orau | 4027 g |
| Ash | 1.62 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 422 µg | 900 µg | 46.9 orau | 15.8 orau | 213 g |
| Retinol | 0.419 mg | ~ | |||
| carotenes alpha | 36 µg | ~ | |||
| karotenana beta | 0.01 mg | 5 mg | 0.2 orau | 0.1 orau | 50000 g |
| beta Cryptoxanthin | 32 µg | ~ | |||
| Lutein + Zeaxanthin | 904 µg | ~ | |||
| Huaora B1, thiamine | 0.223 mg | 1.5 mg | 14.9 orau | 5% | 673 g |
| Huaora B2, riboflavin | 0.563 mg | 1.8 mg | 31.3 orau | 10.6 orau | 320 g |
| Huaora B4, kowhiri | 639.3 mg | 500 mg | 127.9 orau | 43.2 orau | 78 g |
| Huaora B5, pantothenic | 3.437 mg | 5 mg | 68.7 orau | 23.2 orau | 145 g |
| Huaora B6, pyridoxine | 0.412 mg | 2 mg | 20.6 orau | 7% | 485 g |
| Huaora B9, folate | 151 µg | 400 µg | 37.8 orau | 12.8 orau | 265 g |
| Huaora B12, cobalamin | 1.9 µg | 3 µg | 63.3 orau | 21.4 orau | 158 g |
| Huaora D, calciferol | 6 µg | 10 µg | 60 orau | 20.3 orau | 167 g |
| Huaora D3, cholecalciferol | 6 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 2.24 mg | 15 mg | 14.9 orau | 5% | 670 g |
| Huaora K, phylloquinone | 0.7 µg | 120 µg | 0.6 orau | 0.2 orau | 17143 g |
| Huaora PP, KORE | 0.031 mg | 20 mg | 0.2 orau | 0.1 orau | 64516 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 121 mg | 2500 mg | 4.8 orau | 1.6 orau | 2066 g |
| Konupūmā, Ca | 134 mg | 1000 mg | 13.4 orau | 4.5 orau | 746 g |
| Konupora, Mg | 11 mg | 400 mg | 2.8 orau | 0.9 orau | 3636 g |
| Konutai, Na | 67 mg | 1300 mg | 5.2 orau | 1.8 orau | 1940 g |
| Sulphur, S | 155.3 mg | 1000 mg | 15.5 orau | 5.2 orau | 644 g |
| Paihere, P | 420 mg | 800 mg | 52.5 orau | 17.7 orau | 190 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 4.55 mg | 18 mg | 25.3 orau | 8.5 orau | 396 g |
| Manganese, Mn | 0.078 mg | 2 mg | 3.9 orau | 1.3 orau | 2564 g |
| Selenium, Mena | 56.4 µg | 55 µg | 102.5 orau | 34.6 orau | 98 g |
| Zinc, Zn | 3.17 mg | 12 mg | 26.4 orau | 8.9 orau | 379 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.16 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.16 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.091 g | ~ | |||
| valine | 0.908 g | ~ | |||
| Histidine * | 0.399 g | ~ | |||
| Isoleucine | 0.78 g | ~ | |||
| leucine | 1.351 g | ~ | |||
| lysine | 1.182 g | ~ | |||
| methionine | 0.375 g | ~ | |||
| threonine | 0.706 g | ~ | |||
| tryptophan | 0.223 g | ~ | |||
| phenylalanine | 0.689 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.811 g | ~ | |||
| Ko te waikawa Aspartic | 1.503 g | ~ | |||
| glycine | 0.476 g | ~ | |||
| waikawa glutamic | 1.942 g | ~ | |||
| Proline | 0.615 g | ~ | |||
| serine | 1.301 g | ~ | |||
| tyrosine | 0.682 g | ~ | |||
| cysteine | 0.274 g | ~ | |||
| Taimana | |||||
| cholesterol | 991 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.098 g | max 1.9 g | |||
| momona momona monounsaturated | 0.069 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 8.615 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.083 g | ~ | |||
| 15: 0 Pentadecanoic | 0.022 g | ~ | |||
| 16:0 XNUMX Palmitic | 6.211 g | ~ | |||
| 17-0 margarine | 0.051 g | ~ | |||
| 18: 0 Stearin | 2.249 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 9.956 g | min 16.8 g | 59.3 orau | 20 orau | |
| 14: 1 Myristoleic | 0.022 g | ~ | |||
| 16: 1 Palmitoleic | 0.545 g | ~ | |||
| 18:1 Olein (omega-9) | 9.331 g | ~ | |||
| 18: 1 ki | 9.261 g | ~ | |||
| 18: 1 whakawhiti | 0.069 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.058 g | ~ | |||
| Nga waikawa hinu momona | 4.827 g | i 11.2 ki 20.6 | 43.1 orau | 14.6 orau | |
| 18: 2 Linoleic | 4.009 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 3.98 g | ~ | |||
| 18: 2 whakawhiti, whakawhiti | 0.029 g | ~ | |||
| 18: 3 Linolenika | 0.124 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.093 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.031 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.047 g | ~ | |||
| 20: 4 Arachidonic | 0.49 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.25 g | i 0.9 ki 3.7 | 27.8 orau | 9.4 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.022 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.135 g | ~ | |||
| Nga waikawa momi Omega-6 | 4.548 g | i 4.7 ki 16.8 | 96.8 orau | 32.7 orau |
Ko te uara o te kaha ko 296 kcal.
- 0,5 lb = 227 g (671.9 kCal)
He toene hua manu heihei he nui nga huaora me nga kohuke penei: huaora A - 46,9%, huaora B1 - 14,9%, huaora B2 - 31,3%, choline - 127,9%, huaora B5 - 68,7%, huaora B6 - 20,6, 9, 37,8%, huaora B12 - 63,3%, huaora B60 - 14,9%, huaora D - 13,4%, huaora E - 52,5%, konupūmā - 25,3%, ūkuikui - 102,5%, rino – 26,4 %, selenium – XNUMX%, zinc – 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.
- 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
- 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.
- huaora E kei i a ia nga momo antioxidant, he mea tika mo te mahi o nga gonad, ko te uaua o te ngakau, he kaiwhakapai i te kiri o te kiri i te kiri. I te ngoikore o te huaora E, ka kitea te hemolysis o te erythrocytes me nga mate neurological.
- 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.
- 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 296 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te whaihua heihei hua manu heihei, te kaiora, nga matūkai, nga hua whaihua heihei hua manu heihei