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 | 150 kCal | 1684 kCal | 8.9 orau | 5.9 orau | 1123 g |
| Pūmua | 22.92 g | 76 g | 30.2 orau | 20.1 orau | 332 g |
| Fats | 5.82 g | 56 g | 10.4 orau | 6.9 orau | 962 g |
| Water | 70.5 g | 2273 g | 3.1 orau | 2.1 orau | 3224 g |
| Ash | 1.6 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 15 µg | 900 µg | 1.7 orau | 1.1 orau | 6000 g |
| Retinol | 0.015 mg | ~ | |||
| Huaora B1, thiamine | 0.152 mg | 1.5 mg | 10.1 orau | 6.7 orau | 987 g |
| Huaora B2, riboflavin | 0.097 mg | 1.8 mg | 5.4 orau | 3.6 orau | 1856 g |
| Huaora B5, pantothenic | 1.065 mg | 5 mg | 21.3 orau | 14.2 orau | 469 g |
| Huaora B6, pyridoxine | 0.346 mg | 2 mg | 17.3 orau | 11.5 orau | 578 g |
| Huaora B9, folate | 19 µg | 400 µg | 4.8 orau | 3.2 orau | 2105 g |
| Huaora B12, cobalamin | 6.3 µg | 3 µg | 210 orau | 140 orau | 48 g |
| Huaora C, ascorbic | 2 mg | 90 mg | 2.2 orau | 1.5 orau | 4500 g |
| Huaora PP, KORE | 5.77 mg | 20 mg | 28.9 orau | 19.3 orau | 347 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 448 mg | 2500 mg | 17.9 orau | 11.9 orau | 558 g |
| Konupūmā, Ca | 86 mg | 1000 mg | 8.6 orau | 5.7 orau | 1163 g |
| Konupora, Mg | 31 mg | 400 mg | 7.8 orau | 5.2 orau | 1290 g |
| Konutai, Na | 56 mg | 1300 mg | 4.3 orau | 2.9 orau | 2321 g |
| Sulphur, S | 229.2 mg | 1000 mg | 22.9 orau | 15.3 orau | 436 g |
| Paihere, P | 269 mg | 800 mg | 33.6 orau | 22.4 orau | 297 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.38 mg | 18 mg | 2.1 orau | 1.4 orau | 4737 g |
| Manganese, Mn | 0.021 mg | 2 mg | 1.1 orau | 0.7 orau | 9524 g |
| Parahi, Cu | 58 µg | 1000 µg | 5.8 orau | 3.9 orau | 1724 g |
| Selenium, Mena | 13.2 µg | 55 µg | 24 orau | 16 orau | 417 g |
| Zinc, Zn | 0.51 mg | 12 mg | 4.3 orau | 2.9 orau | 2353 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.372 g | ~ | |||
| valine | 1.181 g | ~ | |||
| Histidine * | 0.675 g | ~ | |||
| Isoleucine | 1.056 g | ~ | |||
| leucine | 1.863 g | ~ | |||
| lysine | 2.105 g | ~ | |||
| methionine | 0.679 g | ~ | |||
| threonine | 1.005 g | ~ | |||
| tryptophan | 0.257 g | ~ | |||
| phenylalanine | 0.895 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.387 g | ~ | |||
| Ko te waikawa Aspartic | 2.348 g | ~ | |||
| glycine | 1.1 g | ~ | |||
| waikawa glutamic | 3.422 g | ~ | |||
| Proline | 0.811 g | ~ | |||
| serine | 0.935 g | ~ | |||
| tyrosine | 0.774 g | ~ | |||
| cysteine | 0.246 g | ~ | |||
| Taimana | |||||
| cholesterol | 69 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.619 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.204 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.918 g | ~ | |||
| 18: 0 Stearin | 0.265 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.746 g | min 16.8 g | 10.4 orau | 6.9 orau | |
| 16: 1 Palmitoleic | 0.675 g | ~ | |||
| 18:1 Olein (omega-9) | 0.918 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.051 g | ~ | |||
| Nga waikawa hinu momona | 1.831 g | i 11.2 ki 20.6 | 16.3 orau | 10.9 orau | |
| 18: 2 Linoleic | 0.288 g | ~ | |||
| 18: 3 Linolenika | 0.187 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.23 g | ~ | |||
| 20: 4 Arachidonic | 0.12 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.468 g | ~ | |||
| Nga waikawa momi Omega-3 | 1.405 g | i 0.9 ki 3.7 | 100 orau | 66.7 orau | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.52 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.408 g | i 4.7 ki 16.8 | 8.7 orau | 5.8 orau |
Ko te uara o te kaha ko 150 kcal.
- 3 Oz = 85 g (127.5 kCal)
- kapi = 143 g (214.5 kCal)
Aniwaniwa taraute, mohoao, ka tunua ki te wera taonga i te huaora me nga kohuke penei: te huaora B5 - 21,3%, te huaora B6 - 17,3%, te huaora B12 - 210%, te huaora PP - 28,9%, te pāhare pāporo - 17,9%, te ūkuikui - 33,6%%, te waatea - 24%
- 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 whai wāhi ki te tiaki i te urupare ārai, te aukati me te hātepe whakaohooho i roto i te punaha io, ki te huri o ngā waikawa amino, ki te pākia o te tryptophan, lipids me te waikawa ngako, ka whai wāhi ki te hanga noa i ngā erythrocytes, te pupuri i te taumata noa o te homocysteine i roto i te toto. Ko te iti o te kai o te huaora B6 me te heke iho o te hiahia, he takahi i te ahua o te kiri, te whanaketanga o te homocysteinemia, te anemia.
- 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 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.
- 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.
- 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.
Tags: ihirangi pūngoi 150 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whai hua mo Rainbow taraute, mohoao, tunua i roto i te wera, Calories, matūkai, āhuatanga whai hua Rainbow taraute, mohoao, tunua i roto i te wera.