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 | 559 kCal | 1684 kCal | 33.2 orau | 5.9 orau | 301 g |
| Pūmua | 30.23 g | 76 g | 39.8 orau | 7.1 orau | 251 g |
| Fats | 49.05 g | 56 g | 87.6 orau | 15.7 orau | 114 g |
| warowaihā | 4.71 g | 219 g | 2.2 orau | 0.4 orau | 4650 g |
| Muka muka | 6 g | 20 g | 30 orau | 5.4 orau | 333 g |
| Water | 5.23 g | 2273 g | 0.2 orau | 43461 g | |
| Ash | 4.78 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 1 µg | 900 µg | 0.1 orau | 90000 g | |
| carotenes alpha | 1 µg | ~ | |||
| karotenana beta | 0.009 mg | 5 mg | 0.2 orau | 55556 g | |
| beta Cryptoxanthin | 1 µg | ~ | |||
| Lutein + Zeaxanthin | 74 µg | ~ | |||
| Huaora B1, thiamine | 0.273 mg | 1.5 mg | 18.2 orau | 3.3 orau | 549 g |
| Huaora B2, riboflavin | 0.153 mg | 1.8 mg | 8.5 orau | 1.5 orau | 1176 g |
| Huaora B4, kowhiri | 63 mg | 500 mg | 12.6 orau | 2.3 orau | 794 g |
| Huaora B5, pantothenic | 0.75 mg | 5 mg | 15 orau | 2.7 orau | 667 g |
| Huaora B6, pyridoxine | 0.143 mg | 2 mg | 7.2 orau | 1.3 orau | 1399 g |
| Huaora B9, folate | 58 µg | 400 µg | 14.5 orau | 2.6 orau | 690 g |
| Huaora C, ascorbic | 1.9 mg | 90 mg | 2.1 orau | 0.4 orau | 4737 g |
| Huaora E, alpha tocopherol, TE | 2.18 mg | 15 mg | 14.5 orau | 2.6 orau | 688 g |
| tocopherol beta | 0.03 mg | ~ | |||
| Awhe Tocopherol | 35.1 mg | ~ | |||
| tocopherol | 0.44 mg | ~ | |||
| Huaora H, koiora | 4.57 µg | 50 µg | 9.1 orau | 1.6 orau | 1094 g |
| Huaora K, phylloquinone | 7.3 µg | 120 µg | 6.1 orau | 1.1 orau | 1644 g |
| Huaora PP, KORE | 4.987 mg | 20 mg | 24.9 orau | 4.5 orau | 401 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 809 mg | 2500 mg | 32.4 orau | 5.8 orau | 309 g |
| Konupūmā, Ca | 46 mg | 1000 mg | 4.6 orau | 0.8 orau | 2174 g |
| Silicon, Ae | 25 mg | 30 mg | 83.3 orau | 14.9 orau | 120 g |
| Konupora, Mg | 592 mg | 400 mg | 148 orau | 26.5 orau | 68 g |
| Konutai, Na | 7 mg | 1300 mg | 0.5 orau | 0.1 orau | 18571 g |
| Sulphur, S | 146 mg | 1000 mg | 14.6 orau | 2.6 orau | 685 g |
| Paihere, P | 1233 mg | 800 mg | 154.1 orau | 27.6 orau | 65 g |
| Māota, Cl | 80 mg | 2300 mg | 3.5 orau | 0.6 orau | 2875 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 300 µg | ~ | |||
| Bohr, B. | 55 µg | ~ | |||
| Wanadium, V | 170 µg | ~ | |||
| Rino, Fe | 8.82 mg | 18 mg | 49 orau | 8.8 orau | 204 g |
| Iodine, I | 12 µg | 150 µg | 8% | 1.4 orau | 1250 g |
| Cobalt, Co. | 8.3 µg | 10 µg | 83 orau | 14.8 orau | 120 g |
| Lithium, Li | 6 µg | ~ | |||
| Manganese, Mn | 4.543 mg | 2 mg | 227.2 orau | 40.6 orau | 44 g |
| Parahi, Cu | 1343 µg | 1000 µg | 134.3 orau | 24 orau | 74 g |
| Molibdenum, Mo. | 10 µg | 70 µg | 14.3 orau | 2.6 orau | 700 g |
| Nickel, ni | 8.8 µg | ~ | |||
| Rubidium, Rb | 26 µg | ~ | |||
| Selenium, Mena | 9.4 µg | 55 µg | 17.1 orau | 3.1 orau | 585 g |
| Strontium, Matua | 12.5 µg | ~ | |||
| Titan, koe | 20 µg | ~ | |||
| Puoro, F | 90 µg | 4000 µg | 2.3 orau | 0.4 orau | 4444 g |
| Chrome, Cr | 40 µg | 50 µg | 80 orau | 14.3 orau | 125 g |
| Zinc, Zn | 7.81 mg | 12 mg | 65.1 orau | 11.6 orau | 154 g |
| Zirconium, Zr | 9.8 µg | ~ | |||
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 1.47 g | ~ | |||
| Mono- me nga waatea (huka) | 1.4 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.13 g | ~ | |||
| Tuhinga o mua | 1.13 g | ~ | |||
| huawhenua | 0.15 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 5.353 g | ~ | |||
| valine | 1.579 g | ~ | |||
| Histidine * | 0.78 g | ~ | |||
| Isoleucine | 1.281 g | ~ | |||
| leucine | 2.419 g | ~ | |||
| lysine | 1.236 g | ~ | |||
| methionine | 0.603 g | ~ | |||
| threonine | 0.998 g | ~ | |||
| tryptophan | 0.576 g | ~ | |||
| phenylalanine | 1.733 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.485 g | ~ | |||
| Ko te waikawa Aspartic | 2.96 g | ~ | |||
| glycine | 1.843 g | ~ | |||
| waikawa glutamic | 6.188 g | ~ | |||
| Proline | 1.316 g | ~ | |||
| serine | 1.673 g | ~ | |||
| tyrosine | 1.093 g | ~ | |||
| cysteine | 0.332 g | ~ | |||
| Ko te waikawa momona | |||||
| transgender | 0.064 g | max 1.9 g | |||
| momona momona monounsaturated | 0.026 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 8.659 g | max 18.7 g | |||
| 6-0 nairona | 0.001 g | ~ | |||
| 10: 0 Mahinga | 0.003 g | ~ | |||
| 12: 0 Laurika | 0.006 g | ~ | |||
| 14: 0 Tuuturu | 0.059 g | ~ | |||
| 15: 0 Pentadecanoic | 0.008 g | ~ | |||
| 16:0 XNUMX Palmitic | 5.364 g | ~ | |||
| 17-0 margarine | 0.037 g | ~ | |||
| 18: 0 Stearin | 2.869 g | ~ | |||
| 20: 0 Taketake | 0.212 g | ~ | |||
| 22: 0 | 0.057 g | ~ | |||
| 24: 0 Hinengaro | 0.044 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 16.242 g | min 16.8 g | 96.7 orau | 17.3 orau | |
| 16: 1 Palmitoleic | 0.048 g | ~ | |||
| 16: 1 ki | 0.048 g | ~ | |||
| 18:1 Olein (omega-9) | 16.133 g | ~ | |||
| 18: 1 ki | 16.108 g | ~ | |||
| 18: 1 whakawhiti | 0.025 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.056 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.001 g | ~ | |||
| 22: 1 whakawhiti | 0.001 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.005 g | ~ | |||
| Nga waikawa hinu momona | 20.976 g | i 11.2 ki 20.6 | 101.8 orau | 18.2 orau | |
| 18: 2 Linoleic | 20.71 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.039 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 20.667 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.004 g | ~ | |||
| 18: 3 Linolenika | 0.12 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.12 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.004 g | ~ | |||
| 20: 4 Arachidonic | 0.131 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.12 g | i 0.9 ki 3.7 | 13.3 orau | 2.4 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.006 g | ~ | |||
| Nga waikawa momi Omega-6 | 20.808 g | i 4.7 ki 16.8 | 123.9 orau | 22.2 orau |
Ko te uara o te kaha ko 559 kcal.
- kapu = 138 g (771.4 kCal)
- oz takere (142 purapura) = 28.35 g (158.5 kCal)
Nga purapura paukena, maroke whai rawa i roto i nga huaora me nga kohuke penei: te huaora B1 - 18,2%, kowhatu - 12,6%, huaora B5 - 15%, huaora B9 - 14,5%, huaora E - 14,5%, huaora PP - 24,9, 32,4, 83,3%, pāhare pāporo - 148%, silicon - 154,1%, konupora - 49%, ūkuikui - 83%, rino - 227,2%, kobalt - 134,3%, manganese - 14,3%, parahi - 17,1, 80%, molybdenum - 65,1%, silenium - XNUMX%, chromium - XNUMX%, 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
- 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 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 E kei i a ia nga momo antioxidant, he mea tika mo te mahi o nga gonad, ko te uaua o te ngakau, he kaiwhakapai i te kiri o te kiri i te kiri. I te ngoikore o te huaora E, ka kitea te hemolysis o te erythrocytes me nga mate neurological.
- 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.
- silicon kua whakauruhia hei waahanga hanganga i roto i te glycosaminoglycans me te whakaihiihi i te whakahiato collagen.
- konupora whai wāhi i roto i te pākia pūngao, te whakahiatotanga o te pūmua, waikawa karihi, he pānga whakaū i runga i te kiriuhi, e tika ana kia mau tonu te homeostasis o te konupūmā, te pāhare pāporo me te konutai. Ko te korenga o te konupora ka arahi ki te hypomagnesemia, he nui ake te morearea o te whakaheke toto, te mate ngakau.
- 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.
- Iron he waahanga o nga pūmua o ngā momo mahi, tae atu ki nga whākōkī. Whai wāhi i roto i te kawe o irahiko, hāora, whakarite i te ara o te tauhohenga redox me te whakahohenga o te peroxidation. Ko te koretake o te kohi ka arahi ki te anemia hypochromic, myoglobin-ngoikore te atoni o nga uaua koiwi, te nui haere o te ngenge, te myocardiopathy, te gastritis atrophic.
- Konukurahina he waahanga o te huaora B12. Whakahohe i nga whākōkī o te waikawa waikawa momona me te waikawa waikawa folic.
- 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.
- Molybdenum he kaitautoko o te maha o nga hauropi e whakarato ana i te pungatara o te waikawa amino-whanariki, he purine me nga pyrimidines.
- 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.
- Chrome ka uru ki te whakariterite i nga taumata totika o te toto, ka whakarei ake i te awangawanga o te insulin. Ko te ngoikoretanga ka heke ki te whakaheke i te manawanui o te glucose.
- 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 559 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te painga o te purapura Paukena, maroke, nga kaata, nga matūkai, nga hua whai hua Paukena, maroke