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 | 159 kCal | 1684 kCal | 9.4 orau | 5.9 orau | 1059 g |
| Pūmua | 16.85 g | 76 g | 22.2 orau | 14 orau | 451 g |
| Fats | 10.14 g | 56 g | 18.1 orau | 11.4 orau | 552 g |
| Water | 73.5 g | 2273 g | 3.2 orau | 2% | 3093 g |
| Ash | 0.63 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.051 mg | 1.5 mg | 3.4 orau | 2.1 orau | 2941 g |
| Huaora B2, riboflavin | 0.201 mg | 1.8 mg | 11.2 orau | 7% | 896 g |
| Huaora B4, kowhiri | 194.8 mg | 500 mg | 39 orau | 24.5 orau | 257 g |
| Huaora B5, pantothenic | 1.22 mg | 5 mg | 24.4 orau | 15.3 orau | 410 g |
| Huaora B6, pyridoxine | 0.034 mg | 2 mg | 1.7 orau | 1.1 orau | 5882 g |
| Huaora B9, folate | 3 µg | 400 µg | 0.8 orau | 0.5 orau | 13333 g |
| Huaora B12, cobalamin | 0.3 µg | 3 µg | 10 orau | 6.3 orau | 1000 g |
| Huaora E, alpha tocopherol, TE | 0.04 mg | 15 mg | 0.3 orau | 0.2 orau | 37500 g |
| Huaora PP, KORE | 2.48 mg | 20 mg | 12.4 orau | 7.8 orau | 806 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 140 mg | 2500 mg | 5.6 orau | 3.5 orau | 1786 g |
| Konupūmā, Ca | 11 mg | 1000 mg | 1.1 orau | 0.7 orau | 9091 g |
| Konupora, Mg | 11 mg | 400 mg | 2.8 orau | 1.8 orau | 3636 g |
| Konutai, Na | 75 mg | 1300 mg | 5.8 orau | 3.6 orau | 1733 g |
| Sulphur, S | 168.5 mg | 1000 mg | 16.9 orau | 10.6 orau | 593 g |
| Paihere, P | 130 mg | 800 mg | 16.3 orau | 10.3 orau | 615 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.01 mg | 18 mg | 5.6 orau | 3.5 orau | 1782 g |
| Manganese, Mn | 0.038 mg | 2 mg | 1.9 orau | 1.2 orau | 5263 g |
| Parahi, Cu | 169 µg | 1000 µg | 16.9 orau | 10.6 orau | 592 g |
| Selenium, Mena | 31.1 µg | 55 µg | 56.5 orau | 35.5 orau | 177 g |
| Zinc, Zn | 1.85 mg | 12 mg | 15.4 orau | 9.7 orau | 649 g |
| Taimana | |||||
| cholesterol | 223 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.13 g | max 1.9 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 4.025 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.125 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.264 g | ~ | |||
| 17-0 margarine | 0.025 g | ~ | |||
| 18: 0 Stearin | 1.591 g | ~ | |||
| 20: 0 Taketake | 0.02 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.59 g | min 16.8 g | 21.4 orau | 13.5 orau | |
| 16: 1 Palmitoleic | 0.202 g | ~ | |||
| 18:1 Olein (omega-9) | 3.32 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.068 g | ~ | |||
| Nga waikawa hinu momona | 0.892 g | i 11.2 ki 20.6 | 8% | 5% | |
| 18: 2 Linoleic | 0.724 g | ~ | |||
| 18: 3 Linolenika | 0.021 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.021 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.037 g | ~ | |||
| 20: 4 Arachidonic | 0.11 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.021 g | i 0.9 ki 3.7 | 2.3 orau | 1.4 orau | |
| Nga waikawa momi Omega-6 | 0.871 g | i 4.7 ki 16.8 | 18.5 orau | 11.6 orau |
Ko te uara o te kaha ko 159 kcal.
- Oz = 28.35 g (45.1 kCal)
- 4 Oz = 113 g (179.7 kCal)
Te puku poaka whai rawa i roto i te huaora me nga kohuke penei i te: huaora B2 - 11,2%, choline - 39%, huaora B5 - 24,4%, huaora PP - 12,4%, ūkuikui - 16,3%, parahi - 16,9% , waatea - 56,5%, konutea - 15,4%
- 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.
- 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.
- 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 159 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua Poka kopu, Calories, matūkai, āhuatanga whai hua Poka kopu