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 | 174 kCal | 1684 kCal | 10.3 orau | 5.9 orau | 968 g |
| Pūmua | 29.29 g | 76 g | 38.5 orau | 22.1 orau | 259 g |
| Fats | 5.45 g | 56 g | 9.7 orau | 5.6 orau | 1028 g |
| Water | 64.61 g | 2273 g | 2.8 orau | 1.6 orau | 3518 g |
| Ash | 1.31 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 2 µg | 900 µg | 0.2 orau | 0.1 orau | 45000 g |
| Retinol | 0.002 mg | ~ | |||
| Huaora B1, thiamine | 0.752 mg | 1.5 mg | 50.1 orau | 28.8 orau | 199 g |
| Huaora B2, riboflavin | 0.287 mg | 1.8 mg | 15.9 orau | 9.1 orau | 627 g |
| Huaora B4, kowhiri | 97.8 mg | 500 mg | 19.6 orau | 11.3 orau | 511 g |
| Huaora B5, pantothenic | 1.342 mg | 5 mg | 26.8 orau | 15.4 orau | 373 g |
| Huaora B6, pyridoxine | 0.606 mg | 2 mg | 30.3 orau | 17.4 orau | 330 g |
| Huaora B12, cobalamin | 0.77 µg | 3 µg | 25.7 orau | 14.8 orau | 390 g |
| Huaora D, calciferol | 1 µg | 10 µg | 10 orau | 5.7 orau | 1000 g |
| Huaora D3, cholecalciferol | 1 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.27 mg | 15 mg | 1.8 orau | 1% | 5556 g |
| Huaora PP, KORE | 9.035 mg | 20 mg | 45.2 orau | 26 orau | 221 g |
| Betaine | 3.8 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 391 mg | 2500 mg | 15.6 orau | 9% | 639 g |
| Konupūmā, Ca | 65 mg | 1000 mg | 6.5 orau | 3.7 orau | 1538 g |
| Konupora, Mg | 25 mg | 400 mg | 6.3 orau | 3.6 orau | 1600 g |
| Konutai, Na | 89 mg | 1300 mg | 6.8 orau | 3.9 orau | 1461 g |
| Sulphur, S | 292.9 mg | 1000 mg | 29.3 orau | 16.8 orau | 341 g |
| Paihere, P | 300 mg | 800 mg | 37.5 orau | 21.6 orau | 267 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.07 mg | 18 mg | 5.9 orau | 3.4 orau | 1682 g |
| Manganese, Mn | 0.013 mg | 2 mg | 0.7 orau | 0.4 orau | 15385 g |
| Parahi, Cu | 123 µg | 1000 µg | 12.3 orau | 7.1 orau | 813 g |
| Selenium, Mena | 45.3 µg | 55 µg | 82.4 orau | 47.4 orau | 121 g |
| Zinc, Zn | 3.94 mg | 12 mg | 32.8 orau | 18.9 orau | 305 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.887 g | ~ | |||
| valine | 1.482 g | ~ | |||
| Histidine * | 1.191 g | ~ | |||
| Isoleucine | 1.387 g | ~ | |||
| leucine | 2.411 g | ~ | |||
| lysine | 2.605 g | ~ | |||
| methionine | 0.803 g | ~ | |||
| threonine | 1.288 g | ~ | |||
| tryptophan | 0.349 g | ~ | |||
| phenylalanine | 1.217 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.678 g | ~ | |||
| Ko te waikawa Aspartic | 2.74 g | ~ | |||
| Hydroxyproline | 0.102 g | ~ | |||
| glycine | 1.324 g | ~ | |||
| waikawa glutamic | 4.475 g | ~ | |||
| Proline | 1.184 g | ~ | |||
| serine | 1.223 g | ~ | |||
| tyrosine | 1.161 g | ~ | |||
| cysteine | 0.33 g | ~ | |||
| Taimana | |||||
| cholesterol | 88 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.718 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.066 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.063 g | ~ | |||
| 18: 0 Stearin | 0.572 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.007 g | min 16.8 g | 11.9 orau | 6.8 orau | |
| 16: 1 Palmitoleic | 0.124 g | ~ | |||
| 18:1 Olein (omega-9) | 1.857 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.026 g | ~ | |||
| Nga waikawa hinu momona | 0.777 g | i 11.2 ki 20.6 | 6.9 orau | 4% | |
| 18: 2 Linoleic | 0.65 g | ~ | |||
| 18: 3 Linolenika | 0.018 g | ~ | |||
| 20: 4 Arachidonic | 0.084 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.023 g | i 0.9 ki 3.7 | 2.6 orau | 1.5 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.734 g | i 4.7 ki 16.8 | 15.6 orau | 9% |
Ko te uara o te kaha ko 174 kcal.
- 3 Oz = 85 g (147.9 kCal)
- tapatapahia, haunga nga otaota (hua mai i te 1 tapatapahia rawatia, me te otaota, te pauna 151 g) = 67 гр (116.6 кКал)
Poaka, rump i runga i te koiwi, kiko kiko, parai i runga i te ahi whai rawa i roto i te huaora me nga kohuke penei: te huaora B1 - 50,1%, huaora B2 - 15,9%, choline - 19,6%, huaora B5 - 26,8%, huaora B6 - 30,3%, huaora B12 - 25,7, 45,2%, huaora PP - 15,6%, pāhare pāporo - 37,5%, ūkuikui - 12,3%, parahi - 82,4%, wharewhare - 32,8%, konutea - XNUMX%
- 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.
- 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 174 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te whaihua Pua, rump i runga i te wheua, kiko kiko, parai i runga i te ahi, nga koata, nga matūkai, nga taonga whaihua Te poaka, te koiwi i runga i te wheua, te kiko kiko, parai i runga i te ahi