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 | 172 kCal | 1684 kCal | 10.2 orau | 5.9 orau | 979 g |
| Pūmua | 22.3 g | 76 g | 29.3 orau | 17 orau | 341 g |
| Fats | 8.3 g | 56 g | 14.8 orau | 8.6 orau | 675 g |
| warowaihā | 0.3 g | 219 g | 0.1 orau | 0.1 orau | 73000 g |
| Water | 65.1 g | 2273 g | 2.9 orau | 1.7 orau | 3492 g |
| Ash | 4 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.73 mg | 1.5 mg | 48.7 orau | 28.3 orau | 205 g |
| Huaora B2, riboflavin | 0.31 mg | 1.8 mg | 17.2 orau | 10 orau | 581 g |
| Huaora B4, kowhiri | 87.2 mg | 500 mg | 17.4 orau | 10.1 orau | 573 g |
| Huaora B6, pyridoxine | 0.33 mg | 2 mg | 16.5 orau | 9.6 orau | 606 g |
| Huaora B9, folate | 3 µg | 400 µg | 0.8 orau | 0.5 orau | 13333 g |
| Huaora B12, cobalamin | 0.69 µg | 3 µg | 23 orau | 13.4 orau | 435 g |
| Huaora D, calciferol | 0.8 µg | 10 µg | 8% | 4.7 orau | 1250 g |
| Huaora D3, cholecalciferol | 0.8 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.28 mg | 15 mg | 1.9 orau | 1.1 orau | 5357 g |
| Huaora PP, KORE | 5.74 mg | 20 mg | 28.7 orau | 16.7 orau | 348 g |
| Betaine | 5.9 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 386 mg | 2500 mg | 15.4 orau | 9% | 648 g |
| Konupūmā, Ca | 8 mg | 1000 mg | 0.8 orau | 0.5 orau | 12500 g |
| Konupora, Mg | 21 mg | 400 mg | 5.3 orau | 3.1 orau | 1905 g |
| Konutai, Na | 969 mg | 1300 mg | 74.5 orau | 43.3 orau | 134 g |
| Sulphur, S | 223 mg | 1000 mg | 22.3 orau | 13 orau | 448 g |
| Paihere, P | 265 mg | 800 mg | 33.1 orau | 19.2 orau | 302 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.37 mg | 18 mg | 7.6 orau | 4.4 orau | 1314 g |
| Parahi, Cu | 132 µg | 1000 µg | 13.2 orau | 7.7 orau | 758 g |
| Selenium, Mena | 19.5 µg | 55 µg | 35.5 orau | 20.6 orau | 282 g |
| Zinc, Zn | 2.55 mg | 12 mg | 21.3 orau | 12.4 orau | 471 g |
| Taimana | |||||
| cholesterol | 58 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.781 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.032 g | ~ | |||
| 12: 0 Laurika | 0.025 g | ~ | |||
| 14: 0 Tuuturu | 0.138 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.693 g | ~ | |||
| 18: 0 Stearin | 0.9 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 4.002 g | min 16.8 g | 23.8 orau | 13.8 orau | |
| 16: 1 Palmitoleic | 0.384 g | ~ | |||
| 18:1 Olein (omega-9) | 3.618 g | ~ | |||
| Nga waikawa hinu momona | 1.013 g | i 11.2 ki 20.6 | 9% | 5.2 orau | |
| 18: 2 Linoleic | 0.868 g | ~ | |||
| 18: 3 Linolenika | 0.145 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.145 g | i 0.9 ki 3.7 | 16.1 orau | 9.4 orau | |
| Nga waikawa momi Omega-6 | 0.868 g | i 4.7 ki 16.8 | 18.5 orau | 10.8 orau |
Ko te uara o te kaha ko 172 kcal.
- Oz, korekore = 28.35 g (48.8 kCal)
- inihi pūtoru, korekore = 17 g (29.2 kCal)
He iti te tote, he mea tote whai rawa i te huaora me nga kohuke penei: te huaora B1 - 48,7%, huaora B2 - 17,2%, kowhiti - 17,4%, huaora B6 - 16,5%, huaora B12 - 23%, huaora PP - 28,7%, pāhare pāporo - 15,4%, ūkuikui - 33,1%, parahi - 13,2%, waatea - 35,5%, konutea - 21,3%
- 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.
- 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.
- 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.
- 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.
- 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 172 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te painga o te ham māmā te tote, te tunu, te kaata, te matūkai, nga taonga whaihua