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 | 32 kCal | 1684 kCal | 1.9 orau | 5.9 orau | 5263 g |
| Pūmua | 3.2 g | 76 g | 4.2 orau | 13.1 orau | 2375 g |
| Fats | 0.7 g | 56 g | 1.3 orau | 4.1 orau | 8000 g |
| warowaihā | 2.9 g | 219 g | 1.3 orau | 4.1 orau | 7552 g |
| Muka muka | 2.1 g | 20 g | 10.5 orau | 32.8 orau | 952 g |
| Water | 88.9 g | 2273 g | 3.9 orau | 12.2 orau | 2557 g |
| Ash | 2.2 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 391 µg | 900 µg | 43.4 orau | 135.6 orau | 230 g |
| carotenes alpha | 4 µg | ~ | |||
| karotenana beta | 4.688 mg | 5 mg | 93.8 orau | 293.1 orau | 107 g |
| Lutein + Zeaxanthin | 1857 µg | ~ | |||
| Huaora B1, thiamine | 0.1 mg | 1.5 mg | 6.7 orau | 20.9 orau | 1500 g |
| Huaora B2, riboflavin | 0.26 mg | 1.8 mg | 14.4 orau | 45 orau | 692 g |
| Huaora B4, kowhiri | 0.5 mg | 500 mg | 0.1 orau | 0.3 orau | 100000 g |
| Huaora B5, pantothenic | 0.062 mg | 5 mg | 1.2 orau | 3.8 orau | 8065 g |
| Huaora B6, pyridoxine | 0.174 mg | 2 mg | 8.7 orau | 27.2 orau | 1149 g |
| Huaora B9, folate | 14 µg | 400 µg | 3.5 orau | 10.9 orau | 2857 g |
| Huaora C, ascorbic | 37 mg | 90 mg | 41.1 orau | 128.4 orau | 243 g |
| Huaora E, alpha tocopherol, TE | 1.85 mg | 15 mg | 12.3 orau | 38.4 orau | 811 g |
| Huaora K, phylloquinone | 494.2 µg | 120 µg | 411.8 orau | 1286.9 orau | 24 g |
| Huaora PP, KORE | 0.9 mg | 20 mg | 4.5 orau | 14.1 orau | 2222 g |
| Betaine | 0.3 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 288 mg | 2500 mg | 11.5 orau | 35.9 orau | 868 g |
| Konupūmā, Ca | 258 mg | 1000 mg | 25.8 orau | 80.6 orau | 388 g |
| Konupora, Mg | 23 mg | 400 mg | 5.8 orau | 18.1 orau | 1739 g |
| Konutai, Na | 29 mg | 1300 mg | 2.2 orau | 6.9 orau | 4483 g |
| Sulphur, S | 32 mg | 1000 mg | 3.2 orau | 10 orau | 3125 g |
| Paihere, P | 45 mg | 800 mg | 5.6 orau | 17.5 orau | 1778 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.7 mg | 18 mg | 3.9 orau | 12.2 orau | 2571 g |
| Manganese, Mn | 0.525 mg | 2 mg | 26.3 orau | 82.2 orau | 381 g |
| Parahi, Cu | 197 µg | 1000 µg | 19.7 orau | 61.6 orau | 508 g |
| Selenium, Mena | 0.9 µg | 55 µg | 1.6 orau | 5% | 6111 g |
| Zinc, Zn | 0.3 mg | 12 mg | 2.5 orau | 7.8 orau | 4000 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.62 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.193 g | ~ | |||
| valine | 0.172 g | ~ | |||
| Histidine * | 0.088 g | ~ | |||
| Isoleucine | 0.193 g | ~ | |||
| leucine | 0.267 g | ~ | |||
| lysine | 0.27 g | ~ | |||
| methionine | 0.037 g | ~ | |||
| threonine | 0.124 g | ~ | |||
| tryptophan | 0.029 g | ~ | |||
| phenylalanine | 0.126 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.245 g | ~ | |||
| Ko te waikawa Aspartic | 0.329 g | ~ | |||
| glycine | 0.19 g | ~ | |||
| waikawa glutamic | 0.397 g | ~ | |||
| Proline | 0.17 g | ~ | |||
| serine | 0.152 g | ~ | |||
| tyrosine | 0.134 g | ~ | |||
| cysteine | 0.068 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.052 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.001 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.041 g | ~ | |||
| 18: 0 Stearin | 0.004 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.131 g | min 16.8 g | 0.8 orau | 2.5 orau | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 0.101 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.011 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.018 g | ~ | |||
| Nga waikawa hinu momona | 0.307 g | i 11.2 ki 20.6 | 2.7 orau | 8.4 orau | |
| 18: 2 Linoleic | 0.274 g | ~ | |||
| 18: 3 Linolenika | 0.032 g | ~ | |||
| 20: 4 Arachidonic | 0.001 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.032 g | i 0.9 ki 3.7 | 3.6 orau | 11.3 orau | |
| Nga waikawa momi Omega-6 | 0.275 g | i 4.7 ki 16.8 | 5.9 orau | 18.4 orau |
Ko te uara o te kaha ko 32 kcal.
- kapu, tapatapahia = 180 g (57.6 kCal)
Quinoa (whariki ma), kohuatia, kaore he tote taonga i te huaora me nga kohuke penei: te huaora A - 43,4%, beta-karotenene - 93,8%, huaora B2 - 14,4%, huaora C - 41,1%, huaora E - 12,3%, huaora K - 411,8%, pāhare pāporo - 11,5%, konupūmā - 25,8%, manganese - 26,3%, parahi - 19,7%
- 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.
- B-karotene Ko te provitamin A me nga taonga antioxidant. Ko te 6 mcg beta-carotene he rite ki te 1 mcg o te huaora A.
- 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.
- huaora C ka uru ki nga tauhohenga redox, ko te mahinga o te punaha aarai mate, e whakatairanga ana i te ngongo o te rino. Ko te ngoikoretanga e arai ana i nga kiri totika me te heke o te toto, te pongaponga ihu na te nui o te uru me te ngoikore o nga punga toto.
- 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 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.
- konupūmā ko te waahanga nui o o tatou wheua, hei kaitautoko mo te punaha io, ka uru atu ki te aukati o te uaua. Ko te ngoikoretanga o te konupuna ka arahi ki te whakaheke i te tuaiwi, nga koiwi pelvic me nga pito o raro, ka piki te tuponotanga o te osteoporosis.
- 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 32 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te whaihua o te Quinoa (tiihi ma), kohuatia, kaore he tote, Calories, matūkai, hua whaihua o Quinoa (tiihi ma), kohuatia, kaore he tote