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 | 23 kCal | 1684 kCal | 1.4 orau | 6.1 orau | 7322 g |
| Pūmua | 2.97 g | 76 g | 3.9 orau | 17 orau | 2559 g |
| Fats | 0.26 g | 56 g | 0.5 orau | 2.2 orau | 21538 g |
| warowaihā | 1.35 g | 219 g | 0.6 orau | 2.6 orau | 16222 g |
| Muka muka | 2.4 g | 20 g | 12 orau | 52.2 orau | 833 g |
| Water | 91.21 g | 2273 g | 4% | 17.4 orau | 2492 g |
| Ash | 1.81 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 524 µg | 900 µg | 58.2 orau | 253 orau | 172 g |
| karotenana beta | 6.288 mg | 5 mg | 125.8 orau | 547 orau | 80 g |
| Lutein + Zeaxanthin | 11308 µg | ~ | |||
| Huaora B1, thiamine | 0.095 mg | 1.5 mg | 6.3 orau | 27.4 orau | 1579 g |
| Huaora B2, riboflavin | 0.236 mg | 1.8 mg | 13.1 orau | 57 orau | 763 g |
| Huaora B4, kowhiri | 19.7 mg | 500 mg | 3.9 orau | 17 orau | 2538 g |
| Huaora B5, pantothenic | 0.145 mg | 5 mg | 2.9 orau | 12.6 orau | 3448 g |
| Huaora B6, pyridoxine | 0.242 mg | 2 mg | 12.1 orau | 52.6 orau | 826 g |
| Huaora B9, folate | 146 µg | 400 µg | 36.5 orau | 158.7 orau | 274 g |
| Huaora C, ascorbic | 9.8 mg | 90 mg | 10.9 orau | 47.4 orau | 918 g |
| Huaora E, alpha tocopherol, TE | 2.08 mg | 15 mg | 13.9 orau | 60.4 orau | 721 g |
| Huaora K, phylloquinone | 493.6 µg | 120 µg | 411.3 orau | 1788.3 orau | 24 g |
| Huaora PP, KORE | 0.49 mg | 20 mg | 2.5 orau | 10.9 orau | 4082 g |
| Betaine | 89 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 466 mg | 2500 mg | 18.6 orau | 80.9 orau | 536 g |
| Konupūmā, Ca | 136 mg | 1000 mg | 13.6 orau | 59.1 orau | 735 g |
| Konupora, Mg | 87 mg | 400 mg | 21.8 orau | 94.8 orau | 460 g |
| Konutai, Na | 306 mg | 1300 mg | 23.5 orau | 102.2 orau | 425 g |
| Sulphur, S | 29.7 mg | 1000 mg | 3% | 13 orau | 3367 g |
| Paihere, P | 56 mg | 800 mg | 7% | 30.4 orau | 1429 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 3.57 mg | 18 mg | 19.8 orau | 86.1 orau | 504 g |
| Manganese, Mn | 0.935 mg | 2 mg | 46.8 orau | 203.5 orau | 214 g |
| Parahi, Cu | 174 µg | 1000 µg | 17.4 orau | 75.7 orau | 575 g |
| Selenium, Mena | 1.5 µg | 55 µg | 2.7 orau | 11.7 orau | 3667 g |
| Puoro, F | 37.8 µg | 4000 µg | 0.9 orau | 3.9 orau | 10582 g |
| Zinc, Zn | 0.76 mg | 12 mg | 6.3 orau | 27.4 orau | 1579 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.43 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.168 g | ~ | |||
| valine | 0.168 g | ~ | |||
| Histidine * | 0.066 g | ~ | |||
| Isoleucine | 0.152 g | ~ | |||
| leucine | 0.231 g | ~ | |||
| lysine | 0.182 g | ~ | |||
| methionine | 0.055 g | ~ | |||
| threonine | 0.127 g | ~ | |||
| tryptophan | 0.04 g | ~ | |||
| phenylalanine | 0.134 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.147 g | ~ | |||
| Ko te waikawa Aspartic | 0.25 g | ~ | |||
| glycine | 0.14 g | ~ | |||
| waikawa glutamic | 0.357 g | ~ | |||
| Proline | 0.116 g | ~ | |||
| serine | 0.107 g | ~ | |||
| tyrosine | 0.113 g | ~ | |||
| cysteine | 0.035 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.043 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.006 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.033 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.006 g | min 16.8 g | |||
| 16: 1 Palmitoleic | 0.003 g | ~ | |||
| 18:1 Olein (omega-9) | 0.003 g | ~ | |||
| Nga waikawa hinu momona | 0.109 g | i 11.2 ki 20.6 | 1% | 4.3 orau | |
| 18: 2 Linoleic | 0.017 g | ~ | |||
| 18: 3 Linolenika | 0.092 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.092 g | i 0.9 ki 3.7 | 10.2 orau | 44.3 orau | |
| Nga waikawa momi Omega-6 | 0.017 g | i 4.7 ki 16.8 | 0.4 orau | 1.7 orau |
Ko te uara o te kaha ko 23 kcal.
- kapu = 180 g (41.4 kCal)
K Spinach, kohuatia, me te tote taonga i te huaora me nga kohuke penei: te huaora A - 58,2%, beta-carotene - 125,8%, huaora B2 - 13,1%, huaora B6 - 12,1%, huaora B9 - 36,5%, huaora E - 13,9%, huaora K - 411,3%, pāhare pāporo - 18,6%, konupūmā - 13,6%, konupora - 21,8%, rino - 19,8%, manganese - 46,8%, parahi - 17,4%
- 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.
- 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.
- 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 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.
- 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.
- 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.
- 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 23 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te whaawhaa i te whai kiko, kohuatia, me te tote, te karorao, nga matūkai, nga taonga whaawha Piki, korohupuhia, me te tote