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 | 20 kCal | 1684 kCal | 1.2 orau | 6% | 8420 g |
| Pūmua | 2.49 g | 76 g | 3.3 orau | 16.5 orau | 3052 g |
| Fats | 0.27 g | 56 g | 0.5 orau | 2.5 orau | 20741 g |
| warowaihā | 0.11 g | 219 g | 0.1 orau | 0.5 orau | 199091 g |
| Muka muka | 3.3 g | 20 g | 16.5 orau | 82.5 orau | 606 g |
| Water | 93.21 g | 2273 g | 4.1 orau | 20.5 orau | 2439 g |
| Ash | 0.63 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 258 µg | 900 µg | 28.7 orau | 143.5 orau | 349 g |
| Huaora B1, thiamine | 0.048 mg | 1.5 mg | 3.2 orau | 16 orau | 3125 g |
| Huaora B2, riboflavin | 0.061 mg | 1.8 mg | 3.4 orau | 17 orau | 2951 g |
| Huaora B5, pantothenic | 0.019 mg | 5 mg | 0.4 orau | 2% | 26316 g |
| Huaora B6, pyridoxine | 0.131 mg | 2 mg | 6.6 orau | 33 orau | 1527 g |
| Huaora B9, folate | 138 µg | 400 µg | 34.5 orau | 172.5 orau | 290 g |
| Huaora C, ascorbic | 25.3 mg | 90 mg | 28.1 orau | 140.5 orau | 356 g |
| Huaora PP, KORE | 0.314 mg | 20 mg | 1.6 orau | 8% | 6369 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 170 mg | 2500 mg | 6.8 orau | 34 orau | 1471 g |
| Konupūmā, Ca | 116 mg | 1000 mg | 11.6 orau | 58 orau | 862 g |
| Konupora, Mg | 15 mg | 400 mg | 3.8 orau | 19 orau | 2667 g |
| Konutai, Na | 29 mg | 1300 mg | 2.2 orau | 11 orau | 4483 g |
| Sulphur, S | 24.9 mg | 1000 mg | 2.5 orau | 12.5 orau | 4016 g |
| Paihere, P | 30 mg | 800 mg | 3.8 orau | 19 orau | 2667 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.29 mg | 18 mg | 7.2 orau | 36 orau | 1395 g |
| Manganese, Mn | 0.339 mg | 2 mg | 17 orau | 85 orau | 590 g |
| Parahi, Cu | 67 µg | 1000 µg | 6.7 orau | 33.5 orau | 1493 g |
| Selenium, Mena | 0.7 µg | 55 µg | 1.3 orau | 6.5 orau | 7857 g |
| Zinc, Zn | 0.23 mg | 12 mg | 1.9 orau | 9.5 orau | 5217 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.181 g | ~ | |||
| valine | 0.097 g | ~ | |||
| Histidine * | 0.045 g | ~ | |||
| Isoleucine | 0.091 g | ~ | |||
| leucine | 0.076 g | ~ | |||
| lysine | 0.113 g | ~ | |||
| methionine | 0.023 g | ~ | |||
| threonine | 0.066 g | ~ | |||
| tryptophan | 0.027 g | ~ | |||
| phenylalanine | 0.066 g | ~ | |||
| Waikawa amino whakakapia | |||||
| tyrosine | 0.132 g | ~ | |||
| cysteine | 0.037 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.014 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.006 g | ~ | |||
| 18: 0 Stearin | 0.002 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.124 g | min 16.8 g | 0.7 orau | 3.5 orau | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 0.02 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.026 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.077 g | ~ | |||
| Nga waikawa hinu momona | 0.051 g | i 11.2 ki 20.6 | 0.5 orau | 2.5 orau | |
| 18: 2 Linoleic | 0.027 g | ~ | |||
| 18: 3 Linolenika | 0.024 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.024 g | i 0.9 ki 3.7 | 2.7 orau | 13.5 orau | |
| Nga waikawa momi Omega-6 | 0.027 g | i 4.7 ki 16.8 | 0.6 orau | 3% |
Ko te uara o te kaha ko 20 kcal.
- kapu, tapatapahia = 146 g (29.2 kCal)
- mōkihi (10 oz) = 284 g (56.8 kCal)
Te rau pua nani, tio, kare i maoa taonga i te huaora me nga kohuke penei: te huaora A - 28,7%, huaora B9 - 34,5%, huaora C - 28,1%, konupūmā - 11,6%, manganese - 17%
- huaora He kei a ia te kawenga mo te whanaketanga noa, te whakaputa uri, te hauora o te kiri me te karu, me te mau tonu ki te aukati.
- 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.
- 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.
- 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.
- 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
Tags: ihirangi pūngoi 20 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua Te pua nani rau, tio, kare i maoa, nga kaarai, nga matūkai, nga mea whai hua Te pua nani rau, te tio, te maoa