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 | 331 kCal | 1684 kCal | 19.7 orau | 6% | 509 g |
| Pūmua | 16.55 g | 76 g | 21.8 orau | 6.6 orau | 459 g |
| Fats | 0.73 g | 56 g | 1.3 orau | 0.4 orau | 7671 g |
| warowaihā | 63.73 g | 219 g | 29.1 orau | 8.8 orau | 344 g |
| Muka muka | 9 g | 20 g | 45 orau | 13.6 orau | 222 g |
| Water | 6.45 g | 2273 g | 0.3 orau | 0.1 orau | 35240 g |
| Ash | 3.54 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.435 mg | 1.5 mg | 29 orau | 8.8 orau | 345 g |
| Huaora B2, riboflavin | 0.141 mg | 1.8 mg | 7.8 orau | 2.4 orau | 1277 g |
| Huaora B4, kowhiri | 67.5 mg | 500 mg | 13.5 orau | 4.1 orau | 741 g |
| Huaora B5, pantothenic | 0.743 mg | 5 mg | 14.9 orau | 4.5 orau | 673 g |
| Huaora B6, pyridoxine | 1.654 mg | 2 mg | 82.7 orau | 25 orau | 121 g |
| Huaora B9, folate | 47 µg | 400 µg | 11.8 orau | 3.6 orau | 851 g |
| Huaora C, ascorbic | 1.2 mg | 90 mg | 1.3 orau | 0.4 orau | 7500 g |
| Huaora E, alpha tocopherol, TE | 0.67 mg | 15 mg | 4.5 orau | 1.4 orau | 2239 g |
| Huaora K, phylloquinone | 0.4 µg | 120 µg | 0.3 orau | 0.1 orau | 30000 g |
| Huaora PP, KORE | 0.796 mg | 20 mg | 4% | 1.2 orau | 2513 g |
| Betaine | 6.1 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 1193 mg | 2500 mg | 47.7 orau | 14.4 orau | 210 g |
| Konupūmā, Ca | 79 mg | 1000 mg | 7.9 orau | 2.4 orau | 1266 g |
| Konupora, Mg | 77 mg | 400 mg | 19.3 orau | 5.8 orau | 519 g |
| Konutai, Na | 60 mg | 1300 mg | 4.6 orau | 1.4 orau | 2167 g |
| Sulphur, S | 165.5 mg | 1000 mg | 16.6 orau | 5% | 604 g |
| Paihere, P | 414 mg | 800 mg | 51.8 orau | 15.6 orau | 193 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 5.65 mg | 18 mg | 31.4 orau | 9.5 orau | 319 g |
| Manganese, Mn | 0.979 mg | 2 mg | 49 orau | 14.8 orau | 204 g |
| Parahi, Cu | 533 µg | 1000 µg | 53.3 orau | 16.1 orau | 188 g |
| Selenium, Mena | 23.9 µg | 55 µg | 43.5 orau | 13.1 orau | 230 g |
| Zinc, Zn | 2.99 mg | 12 mg | 24.9 orau | 7.5 orau | 401 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 2.43 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.07 g | ~ | |||
| Tuhinga o mua | 2.05 g | ~ | |||
| huawhenua | 0.31 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 3.365 g | ~ | |||
| valine | 0.667 g | ~ | |||
| Histidine * | 0.263 g | ~ | |||
| Isoleucine | 0.414 g | ~ | |||
| leucine | 0.728 g | ~ | |||
| lysine | 0.768 g | ~ | |||
| methionine | 0.111 g | ~ | |||
| threonine | 0.374 g | ~ | |||
| tryptophan | 0.121 g | ~ | |||
| phenylalanine | 0.525 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.485 g | ~ | |||
| Ko te waikawa Aspartic | 1.89 g | ~ | |||
| glycine | 0.525 g | ~ | |||
| waikawa glutamic | 3.658 g | ~ | |||
| Proline | 1.354 g | ~ | |||
| serine | 0.505 g | ~ | |||
| tyrosine | 0.445 g | ~ | |||
| cysteine | 0.253 g | ~ | |||
| Taimana | |||||
| Phytosterols | 8 mg | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.249 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.015 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.101 g | ~ | |||
| 18: 0 Stearin | 0.105 g | ~ | |||
| 22: 0 | 0.028 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.115 g | min 16.8 g | 0.7 orau | 0.2 orau | |
| 18:1 Olein (omega-9) | 0.106 g | ~ | |||
| 18: 1 ki | 0.106 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.009 g | ~ | |||
| Nga waikawa hinu momona | 0.178 g | i 11.2 ki 20.6 | 1.6 orau | 0.5 orau | |
| 18: 2 Linoleic | 0.143 g | ~ | |||
| 18: 3 Linolenika | 0.012 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.012 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.022 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.012 g | i 0.9 ki 3.7 | 1.3 orau | 0.4 orau | |
| Nga waikawa momi Omega-6 | 0.165 g | i 4.7 ki 16.8 | 3.5 orau | 1.1 orau |
Ko te uara o te kaha ko 331 kcal.
- punetēpu = 8.4 g (27.8 kCal)
- tsp = 2.8 g (9.3 kCal)
Paura karika whai rawa i te huaora me te kohuke pēnei i: te huaora B1 - 29%, choline - 13,5%, huaora B5 - 14,9%, huaora B6 - 82,7%, huaora B9 - 11,8%, pāhare pāporo - 47,7 %, konupora - 19,3%, ūkuikui - 51,8%, rino - 31,4%, manganese - 49%, parahi - 53,3%, waatea - 43,5%, konutea - 24,9%
- 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.
- 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.
- 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 331 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te whaihua o te Karika, te paura, nga kaata, nga matūkai, nga taonga whaihua Karika, puehu