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 | 165 kCal | 1684 kCal | 9.8 orau | 5.9 orau | 1021 g |
| Pūmua | 22 g | 76 g | 28.9 orau | 17.5 orau | 345 g |
| Fats | 7.7 g | 56 g | 13.8 orau | 8.4 orau | 727 g |
| warowaihā | 0.5 g | 219 g | 0.2 orau | 0.1 orau | 43800 g |
| Water | 65.8 g | 2273 g | 2.9 orau | 1.8 orau | 3454 g |
| Ash | 4 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.74 mg | 1.5 mg | 49.3 orau | 29.9 orau | 203 g |
| Huaora B2, riboflavin | 0.28 mg | 1.8 mg | 15.6 orau | 9.5 orau | 643 g |
| Huaora B4, kowhiri | 86 mg | 500 mg | 17.2 orau | 10.4 orau | 581 g |
| Huaora B6, pyridoxine | 0.35 mg | 2 mg | 17.5 orau | 10.6 orau | 571 g |
| Huaora B9, folate | 3 µg | 400 µg | 0.8 orau | 0.5 orau | 13333 g |
| Huaora B12, cobalamin | 0.68 µg | 3 µg | 22.7 orau | 13.8 orau | 441 g |
| Huaora D, calciferol | 0.8 µg | 10 µg | 8% | 4.8 orau | 1250 g |
| Huaora D3, cholecalciferol | 0.8 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.28 mg | 15 mg | 1.9 orau | 1.2 orau | 5357 g |
| Huaora PP, KORE | 5.32 mg | 20 mg | 26.6 orau | 16.1 orau | 376 g |
| Betaine | 5.8 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 362 mg | 2500 mg | 14.5 orau | 8.8 orau | 691 g |
| Konupūmā, Ca | 8 mg | 1000 mg | 0.8 orau | 0.5 orau | 12500 g |
| Konupora, Mg | 19 mg | 400 mg | 4.8 orau | 2.9 orau | 2105 g |
| Konutai, Na | 969 mg | 1300 mg | 74.5 orau | 45.2 orau | 134 g |
| Sulphur, S | 220 mg | 1000 mg | 22 orau | 13.3 orau | 455 g |
| Paihere, P | 248 mg | 800 mg | 31 orau | 18.8 orau | 323 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.4 mg | 18 mg | 7.8 orau | 4.7 orau | 1286 g |
| Parahi, Cu | 119 µg | 1000 µg | 11.9 orau | 7.2 orau | 840 g |
| Selenium, Mena | 19.5 µg | 55 µg | 35.5 orau | 21.5 orau | 282 g |
| Zinc, Zn | 2.63 mg | 12 mg | 21.9 orau | 13.3 orau | 456 g |
| Taimana | |||||
| cholesterol | 57 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.624 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.03 g | ~ | |||
| 12: 0 Laurika | 0.02 g | ~ | |||
| 14: 0 Tuuturu | 0.131 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.578 g | ~ | |||
| 18: 0 Stearin | 0.865 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.76 g | min 16.8 g | 22.4 orau | 13.6 orau | |
| 16: 1 Palmitoleic | 0.372 g | ~ | |||
| 18:1 Olein (omega-9) | 3.388 g | ~ | |||
| Nga waikawa hinu momona | 1.076 g | i 11.2 ki 20.6 | 9.6 orau | 5.8 orau | |
| 18: 2 Linoleic | 0.905 g | ~ | |||
| 18: 3 Linolenika | 0.171 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.171 g | i 0.9 ki 3.7 | 19 orau | 11.5 orau | |
| Nga waikawa momi Omega-6 | 0.905 g | i 4.7 ki 16.8 | 19.3 orau | 11.7 orau |
Ko te uara o te kaha ko 165 kcal.
- Oz, korekore = 28.35 g (46.8 kCal)
- inihi pūtoru, korekore = 17 g (28.1 kCal)
Ham te tote maama, te kai kikokore, parai whai rawa i te huaora me nga kohuke penei: te huaora B1 - 49,3%, huaora B2 - 15,6%, kowhiti - 17,2%, huaora B6 - 17,5%, huaora B12 - 22,7%, huaora PP - 26,6%, pāhare pāporo - 14,5%, ūkuikui - 31%, parahi - 11,9%, waatea - 35,5%, konutea - 21,9%
- 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
- 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 165 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea whai kiko Ma te tote, he kiko kiko, he parai, he kai, he kai, he painga whaihua