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 | 240 kCal | 1684 kCal | 14.3 orau | 6% | 702 g |
| Pūmua | 2.18 g | 76 g | 2.9 orau | 1.2 orau | 3486 g |
| Fats | 0.38 g | 56 g | 0.7 orau | 0.3 orau | 14737 g |
| warowaihā | 56.78 g | 219 g | 25.9 orau | 10.8 orau | 386 g |
| Muka muka | 7.1 g | 20 g | 35.5 orau | 14.8 orau | 282 g |
| Water | 30.92 g | 2273 g | 1.4 orau | 0.6 orau | 7351 g |
| Ash | 2.64 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 39 µg | 900 µg | 4.3 orau | 1.8 orau | 2308 g |
| carotenes alpha | 57 µg | ~ | |||
| karotenana beta | 0.394 mg | 5 mg | 7.9 orau | 3.3 orau | 1269 g |
| beta Cryptoxanthin | 93 µg | ~ | |||
| Lutein + Zeaxanthin | 148 µg | ~ | |||
| Huaora B1, thiamine | 0.051 mg | 1.5 mg | 3.4 orau | 1.4 orau | 2941 g |
| Huaora B2, riboflavin | 0.186 mg | 1.8 mg | 10.3 orau | 4.3 orau | 968 g |
| Huaora B4, kowhiri | 10.1 mg | 500 mg | 2% | 0.8 orau | 4950 g |
| Huaora B5, pantothenic | 0.422 mg | 5 mg | 8.4 orau | 3.5 orau | 1185 g |
| Huaora B6, pyridoxine | 0.205 mg | 2 mg | 10.3 orau | 4.3 orau | 976 g |
| Huaora B9, folate | 4 µg | 400 µg | 1% | 0.4 orau | 10000 g |
| Huaora C, ascorbic | 0.6 mg | 90 mg | 0.7 orau | 0.3 orau | 15000 g |
| Huaora E, alpha tocopherol, TE | 0.43 mg | 15 mg | 2.9 orau | 1.2 orau | 3488 g |
| Awhe Tocopherol | 0.02 mg | ~ | |||
| Huaora K, phylloquinone | 59.5 µg | 120 µg | 49.6 orau | 20.7 orau | 202 g |
| Huaora PP, KORE | 1.882 mg | 20 mg | 9.4 orau | 3.9 orau | 1063 g |
| Betaine | 0.4 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 732 mg | 2500 mg | 29.3 orau | 12.2 orau | 342 g |
| Konupūmā, Ca | 43 mg | 1000 mg | 4.3 orau | 1.8 orau | 2326 g |
| Konupora, Mg | 41 mg | 400 mg | 10.3 orau | 4.3 orau | 976 g |
| Konutai, Na | 2 mg | 1300 mg | 0.2 orau | 0.1 orau | 65000 g |
| Sulphur, S | 21.8 mg | 1000 mg | 2.2 orau | 0.9 orau | 4587 g |
| Paihere, P | 69 mg | 800 mg | 8.6 orau | 3.6 orau | 1159 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.93 mg | 18 mg | 5.2 orau | 2.2 orau | 1935 g |
| Manganese, Mn | 0.299 mg | 2 mg | 15 orau | 6.3 orau | 669 g |
| Parahi, Cu | 281 µg | 1000 µg | 28.1 orau | 11.7 orau | 356 g |
| Selenium, Mena | 0.3 µg | 55 µg | 0.5 orau | 0.2 orau | 18333 g |
| Puoro, F | 4 µg | 4000 µg | 0.1 orau | 100000 g | |
| Zinc, Zn | 0.44 mg | 12 mg | 3.7 orau | 1.5 orau | 2727 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 5.11 g | ~ | |||
| Mono- me nga waatea (huka) | 38.13 g | max 100 g | |||
| Te kūhuka (dextrose) | 25.46 g | ~ | |||
| Tuhinga o mua | 0.06 g | ~ | |||
| Tuhinga o mua | 0.15 g | ~ | |||
| huawhenua | 12.45 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.037 g | ~ | |||
| valine | 0.056 g | ~ | |||
| Histidine * | 0.027 g | ~ | |||
| Isoleucine | 0.041 g | ~ | |||
| leucine | 0.066 g | ~ | |||
| lysine | 0.05 g | ~ | |||
| methionine | 0.016 g | ~ | |||
| threonine | 0.049 g | ~ | |||
| tryptophan | 0.025 g | ~ | |||
| phenylalanine | 0.052 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.066 g | ~ | |||
| Ko te waikawa Aspartic | 0.801 g | ~ | |||
| glycine | 0.047 g | ~ | |||
| waikawa glutamic | 0.114 g | ~ | |||
| Proline | 0.13 g | ~ | |||
| serine | 0.059 g | ~ | |||
| tyrosine | 0.021 g | ~ | |||
| cysteine | 0.011 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.088 g | max 18.7 g | |||
| 8: 0 Parani | 0.007 g | ~ | |||
| 10: 0 Mahinga | 0.005 g | ~ | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.03 g | ~ | |||
| 18: 0 Stearin | 0.044 g | ~ | |||
| 20: 0 Taketake | 0.001 g | ~ | |||
| 22: 0 | 0.001 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.053 g | min 16.8 g | 0.3 orau | 0.1 orau | |
| 16: 1 Palmitoleic | 0.039 g | ~ | |||
| 18:1 Olein (omega-9) | 0.014 g | ~ | |||
| Nga waikawa hinu momona | 0.062 g | i 11.2 ki 20.6 | 0.6 orau | 0.3 orau | |
| 18: 2 Linoleic | 0.044 g | ~ | |||
| 18: 3 Linolenika | 0.017 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.017 g | i 0.9 ki 3.7 | 1.9 orau | 0.8 orau | |
| Nga waikawa momi Omega-6 | 0.044 g | i 4.7 ki 16.8 | 0.9 orau | 0.4 orau |
Ko te uara o te kaha ko 240 kcal.
- kapu, kua tohaina = 174 gr (417.6 kcal)
- tapahi, ka tohaina = 9.5 g (22.8 kCal)
Huahua (paramu maroke) taonga i roto i te huaora me nga kohuke penei: huaora K - 49,6%, pāhare pāporo - 29,3%, manganese - 15%, parahi - 28,1%
- Huaora K whakahaere i te whakaheke toto. Ko te kore o te huaora K ka piki ake te wa whakaheke toto, ka heke te ihirangi o te prothrombin i roto i te toto.
- 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.
- 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
- 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.
Tags: ihirangi pūngoi 240 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te mea pai te Parunui (paramu maroke), nga kaata, nga matūkai, nga taonga whaihua Pungarehu (paramu maroke)