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 | 201 kCal | 1684 kCal | 11.9 orau | 5.9 orau | 838 g |
| Pūmua | 23.48 g | 76 g | 30.9 orau | 15.4 orau | 324 g |
| Fats | 11.2 g | 56 g | 20 orau | 10 orau | 500 g |
| Water | 64.22 g | 2273 g | 2.8 orau | 1.4 orau | 3539 g |
| Ash | 1.11 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 23 µg | 900 µg | 2.6 orau | 1.3 orau | 3913 g |
| Retinol | 0.023 mg | ~ | |||
| Huaora B1, thiamine | 0.26 mg | 1.5 mg | 17.3 orau | 8.6 orau | 577 g |
| Huaora B2, riboflavin | 0.47 mg | 1.8 mg | 26.1 orau | 13 orau | 383 g |
| Huaora B4, kowhiri | 65 mg | 500 mg | 13 orau | 6.5 orau | 769 g |
| Huaora B5, pantothenic | 1.5 mg | 5 mg | 30 orau | 14.9 orau | 333 g |
| Huaora B6, pyridoxine | 0.25 mg | 2 mg | 12.5 orau | 6.2 orau | 800 g |
| Huaora B9, folate | 10 µg | 400 µg | 2.5 orau | 1.2 orau | 4000 g |
| Huaora B12, cobalamin | 0.4 µg | 3 µg | 13.3 orau | 6.6 orau | 750 g |
| Huaora D, calciferol | 0.1 µg | 10 µg | 1% | 0.5 orau | 10000 g |
| Huaora D3, cholecalciferol | 0.1 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.7 mg | 15 mg | 4.7 orau | 2.3 orau | 2143 g |
| Huaora K, phylloquinone | 3.8 µg | 120 µg | 3.2 orau | 1.6 orau | 3158 g |
| Huaora PP, KORE | 5.1 mg | 20 mg | 25.5 orau | 12.7 orau | 392 g |
| Betaine | 8.4 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 252 mg | 2500 mg | 10.1 orau | 5% | 992 g |
| Konupūmā, Ca | 12 mg | 1000 mg | 1.2 orau | 0.6 orau | 8333 g |
| Konupora, Mg | 20 mg | 400 mg | 5% | 2.5 orau | 2000 g |
| Konutai, Na | 65 mg | 1300 mg | 5% | 2.5 orau | 2000 g |
| Sulphur, S | 234.8 mg | 1000 mg | 23.5 orau | 11.7 orau | 426 g |
| Paihere, P | 203 mg | 800 mg | 25.4 orau | 12.6 orau | 394 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.7 mg | 18 mg | 15 orau | 7.5 orau | 667 g |
| Manganese, Mn | 0.019 mg | 2 mg | 1% | 0.5 orau | 10526 g |
| Parahi, Cu | 231 µg | 1000 µg | 23.1 orau | 11.5 orau | 433 g |
| Selenium, Mena | 22.4 µg | 55 µg | 40.7 orau | 20.2 orau | 246 g |
| Zinc, Zn | 2.6 mg | 12 mg | 21.7 orau | 10.8 orau | 462 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.499 g | ~ | |||
| valine | 1.228 g | ~ | |||
| Histidine * | 0.62 g | ~ | |||
| Isoleucine | 1.206 g | ~ | |||
| leucine | 1.983 g | ~ | |||
| lysine | 2.009 g | ~ | |||
| methionine | 0.635 g | ~ | |||
| threonine | 1.003 g | ~ | |||
| tryptophan | 0.327 g | ~ | |||
| phenylalanine | 0.984 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.487 g | ~ | |||
| Ko te waikawa Aspartic | 2.299 g | ~ | |||
| glycine | 1.315 g | ~ | |||
| waikawa glutamic | 3.673 g | ~ | |||
| Proline | 1.153 g | ~ | |||
| serine | 1.01 g | ~ | |||
| tyrosine | 0.894 g | ~ | |||
| cysteine | 0.361 g | ~ | |||
| Taimana | |||||
| cholesterol | 89 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.951 g | max 18.7 g | |||
| 12: 0 Laurika | 0.042 g | ~ | |||
| 14: 0 Tuuturu | 0.052 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.537 g | ~ | |||
| 18: 0 Stearin | 1.321 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.858 g | min 16.8 g | 23 orau | 11.4 orau | |
| 16: 1 Palmitoleic | 0.447 g | ~ | |||
| 18:1 Olein (omega-9) | 3.369 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.042 g | ~ | |||
| Nga waikawa hinu momona | 1.487 g | i 11.2 ki 20.6 | 13.3 orau | 6.6 orau | |
| 18: 2 Linoleic | 1.341 g | ~ | |||
| 18: 3 Linolenika | 0.146 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.146 g | i 0.9 ki 3.7 | 16.2 orau | 8.1 orau | |
| Nga waikawa momi Omega-6 | 1.341 g | i 4.7 ki 16.8 | 28.5 orau | 14.2 orau |
Ko te uara o te kaha ko 201 kcal.
- kapu, tapatapahi kia tapaea ranei = 140 g (281.4 kcal)
- waeine (hua mai i te 1 lb kua oti te tunu) = 100 g (201 kCal)
- 0,5 parera = 221 g (444.2 kcal)
Pārera kāinga, he kai noa, i tunua whai rawa i roto i te huaora me nga kohuke penei: te huaora B1 - 17,3%, huaora B2 - 26,1%, choline - 13%, huaora B5 - 30%, huaora B6 - 12,5%, huaora B12 - 13,3% , huaora PP - 25,5%, ūkuikui - 25,4%, rino - 15%, parahi - 23,1%, wharekura - 40,7%, konutea - 21,7%
- 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.
- 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 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.
- 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.
- 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 201 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te whaihua Paipera, he kai noa, he tunutunu, he waikawa, he kai, he whaihua Te parera Homemade, he kai noa, tunua