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 | 158 kCal | 1684 kCal | 9.4 orau | 5.9 orau | 1066 g |
| Pūmua | 13.05 g | 76 g | 17.2 orau | 10.9 orau | 582 g |
| Fats | 11.09 g | 56 g | 19.8 orau | 12.5 orau | 505 g |
| warowaihā | 0.41 g | 219 g | 0.2 orau | 0.1 orau | 53415 g |
| Water | 74.35 g | 2273 g | 3.3 orau | 2.1 orau | 3057 g |
| Ash | 1.1 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 156 µg | 900 µg | 17.3 orau | 10.9 orau | 577 g |
| Retinol | 0.155 mg | ~ | |||
| karotenana beta | 0.011 mg | 5 mg | 0.2 orau | 0.1 orau | 45455 g |
| beta Cryptoxanthin | 10 µg | ~ | |||
| Lutein + Zeaxanthin | 369 µg | ~ | |||
| Huaora B1, thiamine | 0.13 mg | 1.5 mg | 8.7 orau | 5.5 orau | 1154 g |
| Huaora B2, riboflavin | 0.79 mg | 1.8 mg | 43.9 orau | 27.8 orau | 228 g |
| Huaora B4, kowhiri | 263.4 mg | 500 mg | 52.7 orau | 33.4 orau | 190 g |
| Huaora B5, pantothenic | 1.761 mg | 5 mg | 35.2 orau | 22.3 orau | 284 g |
| Huaora B6, pyridoxine | 0.15 mg | 2 mg | 7.5 orau | 4.7 orau | 1333 g |
| Huaora B9, folate | 66 µg | 400 µg | 16.5 orau | 10.4 orau | 606 g |
| Huaora B12, cobalamin | 1.58 µg | 3 µg | 52.7 orau | 33.4 orau | 190 g |
| Huaora D, calciferol | 1.4 µg | 10 µg | 14 orau | 8.9 orau | 714 g |
| Huaora D3, cholecalciferol | 1.4 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 1.08 mg | 15 mg | 7.2 orau | 4.6 orau | 1389 g |
| Huaora K, phylloquinone | 0.3 µg | 120 µg | 0.3 orau | 0.2 orau | 40000 g |
| Huaora PP, KORE | 0.15 mg | 20 mg | 0.8 orau | 0.5 orau | 13333 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 132 mg | 2500 mg | 5.3 orau | 3.4 orau | 1894 g |
| Konupūmā, Ca | 64 mg | 1000 mg | 6.4 orau | 4.1 orau | 1563 g |
| Konupora, Mg | 13 mg | 400 mg | 3.3 orau | 2.1 orau | 3077 g |
| Konutai, Na | 141 mg | 1300 mg | 10.8 orau | 6.8 orau | 922 g |
| Sulphur, S | 130.5 mg | 1000 mg | 13.1 orau | 8.3 orau | 766 g |
| Paihere, P | 226 mg | 800 mg | 28.3 orau | 17.9 orau | 354 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 3.65 mg | 18 mg | 20.3 orau | 12.8 orau | 493 g |
| Manganese, Mn | 0.038 mg | 2 mg | 1.9 orau | 1.2 orau | 5263 g |
| Parahi, Cu | 62 µg | 1000 µg | 6.2 orau | 3.9 orau | 1613 g |
| Selenium, Mena | 32 µg | 55 µg | 58.2 orau | 36.8 orau | 172 g |
| Zinc, Zn | 1.47 mg | 12 mg | 12.3 orau | 7.8 orau | 816 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.4 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.835 g | ~ | |||
| valine | 0.94 g | ~ | |||
| Histidine * | 0.315 g | ~ | |||
| Isoleucine | 0.816 g | ~ | |||
| leucine | 1.146 g | ~ | |||
| lysine | 0.881 g | ~ | |||
| methionine | 0.421 g | ~ | |||
| threonine | 0.641 g | ~ | |||
| tryptophan | 0.209 g | ~ | |||
| phenylalanine | 0.737 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.762 g | ~ | |||
| Ko te waikawa Aspartic | 1.294 g | ~ | |||
| glycine | 0.434 g | ~ | |||
| waikawa glutamic | 1.662 g | ~ | |||
| Proline | 0.518 g | ~ | |||
| serine | 0.992 g | ~ | |||
| tyrosine | 0.543 g | ~ | |||
| cysteine | 0.311 g | ~ | |||
| Taimana | |||||
| cholesterol | 844 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.557 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.053 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.666 g | ~ | |||
| 18: 0 Stearin | 0.838 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 4.324 g | min 16.8 g | 25.7 orau | 16.3 orau | |
| 16: 1 Palmitoleic | 0.473 g | ~ | |||
| 18:1 Olein (omega-9) | 3.851 g | ~ | |||
| Nga waikawa hinu momona | 1.324 g | i 11.2 ki 20.6 | 11.8 orau | 7.5 orau | |
| 18: 2 Linoleic | 0.94 g | ~ | |||
| 18: 3 Linolenika | 0.044 g | ~ | |||
| 20: 4 Arachidonic | 0.122 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.044 g | i 0.9 ki 3.7 | 4.9 orau | 3.1 orau | |
| Nga waikawa momi Omega-6 | 1.062 g | i 4.7 ki 16.8 | 22.6 orau | 14.3 orau |
Ko te uara o te kaha ko 158 kcal.
- hua manu = 9 gr (14.2 kcal)
Koitareke kohinga whai rawa i te huaora me nga kohuke penei: te huaora A - 17,3%, huaora B2 - 43,9%, choline - 52,7%, huaora B5 - 35,2%, huaora B9 - 16,5%, huaora B12 - 52,7%, huaora D - 14%, ūkuikui - 28,3%, rino - 20,3%, waatea - 58,2%, konutea - 12,3%
- 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.
- 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 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.
- 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 D pupuri ana i te homeostasis o te konupūmā me te ūkuikui, e kawe ana i ngā mahinga o te kohuke wheua. Ko te kore o te huaora D ka ngoikore i te pungatara o te konupūmā me te ūkuikui i roto i nga wheua, ka nui ake te heke o te kiko o te koiwi, ka nui ake te raru o te osteoporosis.
- 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.
- 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 158 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te painga o te koitareke koitareke, te karamu, ngā matūkai, ngā hua whaihua te koitareke koitareke