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 | 149 kCal | 1684 kCal | 8.8 orau | 5.9 orau | 1130 g |
| Pūmua | 6.36 g | 76 g | 8.4 orau | 5.6 orau | 1195 g |
| Fats | 0.5 g | 56 g | 0.9 orau | 0.6 orau | 11200 g |
| warowaihā | 30.96 g | 219 g | 14.1 orau | 9.5 orau | 707 g |
| Muka muka | 2.1 g | 20 g | 10.5 orau | 7% | 952 g |
| Water | 58.58 g | 2273 g | 2.6 orau | 1.7 orau | 3880 g |
| Ash | 1.5 g | ~ | |||
| huaora | |||||
| karotenana beta | 0.005 mg | 5 mg | 0.1 orau | 0.1 orau | 100000 g |
| Lutein + Zeaxanthin | 16 µg | ~ | |||
| Huaora B1, thiamine | 0.2 mg | 1.5 mg | 13.3 orau | 8.9 orau | 750 g |
| Huaora B2, riboflavin | 0.11 mg | 1.8 mg | 6.1 orau | 4.1 orau | 1636 g |
| Huaora B4, kowhiri | 23.2 mg | 500 mg | 4.6 orau | 3.1 orau | 2155 g |
| Huaora B5, pantothenic | 0.596 mg | 5 mg | 11.9 orau | 8% | 839 g |
| Huaora B6, pyridoxine | 1.235 mg | 2 mg | 61.8 orau | 41.5 orau | 162 g |
| Huaora B9, folate | 3 µg | 400 µg | 0.8 orau | 0.5 orau | 13333 g |
| Huaora C, ascorbic | 31.2 mg | 90 mg | 34.7 orau | 23.3 orau | 288 g |
| Huaora E, alpha tocopherol, TE | 0.08 mg | 15 mg | 0.5 orau | 0.3 orau | 18750 g |
| Huaora K, phylloquinone | 1.7 µg | 120 µg | 1.4 orau | 0.9 orau | 7059 g |
| Huaora PP, KORE | 0.7 mg | 20 mg | 3.5 orau | 2.3 orau | 2857 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 401 mg | 2500 mg | 16 orau | 10.7 orau | 623 g |
| Konupūmā, Ca | 181 mg | 1000 mg | 18.1 orau | 12.1 orau | 552 g |
| Konupora, Mg | 25 mg | 400 mg | 6.3 orau | 4.2 orau | 1600 g |
| Konutai, Na | 17 mg | 1300 mg | 1.3 orau | 0.9 orau | 7647 g |
| Sulphur, S | 63.6 mg | 1000 mg | 6.4 orau | 4.3 orau | 1572 g |
| Paihere, P | 153 mg | 800 mg | 19.1 orau | 12.8 orau | 523 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.7 mg | 18 mg | 9.4 orau | 6.3 orau | 1059 g |
| Manganese, Mn | 1.672 mg | 2 mg | 83.6 orau | 56.1 orau | 120 g |
| Parahi, Cu | 299 µg | 1000 µg | 29.9 orau | 20.1 orau | 334 g |
| Selenium, Mena | 14.2 µg | 55 µg | 25.8 orau | 17.3 orau | 387 g |
| Zinc, Zn | 1.16 mg | 12 mg | 9.7 orau | 6.5 orau | 1034 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 1 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.634 g | ~ | |||
| valine | 0.291 g | ~ | |||
| Histidine * | 0.113 g | ~ | |||
| Isoleucine | 0.217 g | ~ | |||
| leucine | 0.308 g | ~ | |||
| lysine | 0.273 g | ~ | |||
| methionine | 0.076 g | ~ | |||
| threonine | 0.157 g | ~ | |||
| tryptophan | 0.066 g | ~ | |||
| phenylalanine | 0.183 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.132 g | ~ | |||
| Ko te waikawa Aspartic | 0.489 g | ~ | |||
| glycine | 0.2 g | ~ | |||
| waikawa glutamic | 0.805 g | ~ | |||
| Proline | 0.1 g | ~ | |||
| serine | 0.19 g | ~ | |||
| tyrosine | 0.081 g | ~ | |||
| cysteine | 0.065 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.089 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.002 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.087 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.011 g | min 16.8 g | 0.1 orau | 0.1 orau | |
| 18:1 Olein (omega-9) | 0.011 g | ~ | |||
| Nga waikawa hinu momona | 0.249 g | i 11.2 ki 20.6 | 2.2 orau | 1.5 orau | |
| 18: 2 Linoleic | 0.229 g | ~ | |||
| 18: 3 Linolenika | 0.02 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.02 g | i 0.9 ki 3.7 | 2.2 orau | 1.5 orau | |
| Nga waikawa momi Omega-6 | 0.229 g | i 4.7 ki 16.8 | 4.9 orau | 3.3 orau |
Ko te uara o te kaha ko 149 kcal.
- kapu = 136 g (202.6 kCal)
- tsp = 2.8 g (4.2 kCal)
- kariki = 3 g (4.5 kcal)
- 3 koroka = 9 g (13.4 kcal)
Karika, mata taonga i te huaora me nga kohuke penei: te huaora B1 - 13,3%, huaora B5 - 11,9%, huaora B6 - 61,8%, huaora C - 34,7%, pāhare pāporo - 16%, konupūmā - 18,1 %, ūkuikui - 19,1%, manganese - 83,6%, parahi - 29,9%, waatea - 25,8%
- 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.
- 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.
- 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.
- 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
- 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.
Tags: ihirangi pūngoi 149 kcal, te kohinga matū, te uara kai, te huaora, te kohuke, he aha te whaihua o te Karika, he mata, he kaata, he kai, he hua whaihua Karika, mata