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 | 2.81 g | 76 g | 3.7 orau | 16.1 orau | 2705 g |
| Fats | 0.5 g | 56 g | 0.9 orau | 3.9 orau | 11200 g |
| warowaihā | 1 g | 219 g | 0.5 orau | 2.2 orau | 21900 g |
| Muka muka | 2.4 g | 20 g | 12 orau | 52.2 orau | 833 g |
| Water | 91.78 g | 2273 g | 4% | 17.4 orau | 2477 g |
| Ash | 1.51 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 490 µg | 900 µg | 54.4 orau | 236.5 orau | 184 g |
| karotenana beta | 5.881 mg | 5 mg | 117.6 orau | 511.3 orau | 85 g |
| Lutein + Zeaxanthin | 10575 µg | ~ | |||
| Huaora B1, thiamine | 0.016 mg | 1.5 mg | 1.1 orau | 4.8 orau | 9375 g |
| Huaora B2, riboflavin | 0.138 mg | 1.8 mg | 7.7 orau | 33.5 orau | 1304 g |
| Huaora B4, kowhiri | 18.4 mg | 500 mg | 3.7 orau | 16.1 orau | 2717 g |
| Huaora B5, pantothenic | 0.047 mg | 5 mg | 0.9 orau | 3.9 orau | 10638 g |
| Huaora B6, pyridoxine | 0.1 mg | 2 mg | 5% | 21.7 orau | 2000 g |
| Huaora B9, folate | 98 µg | 400 µg | 24.5 orau | 106.5 orau | 408 g |
| Huaora C, ascorbic | 14.3 mg | 90 mg | 15.9 orau | 69.1 orau | 629 g |
| Huaora E, alpha tocopherol, TE | 1.94 mg | 15 mg | 12.9 orau | 56.1 orau | 773 g |
| Huaora K, phylloquinone | 461.6 µg | 120 µg | 384.7 orau | 1672.6 orau | 26 g |
| Huaora PP, KORE | 0.388 mg | 20 mg | 1.9 orau | 8.3 orau | 5155 g |
| Betaine | 83.2 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 346 mg | 2500 mg | 13.8 orau | 60 orau | 723 g |
| Konupūmā, Ca | 127 mg | 1000 mg | 12.7 orau | 55.2 orau | 787 g |
| Konupora, Mg | 76 mg | 400 mg | 19 orau | 82.6 orau | 526 g |
| Konutai, Na | 322 mg | 1300 mg | 24.8 orau | 107.8 orau | 404 g |
| Sulphur, S | 28.1 mg | 1000 mg | 2.8 orau | 12.2 orau | 3559 g |
| Paihere, P | 44 mg | 800 mg | 5.5 orau | 23.9 orau | 1818 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.3 mg | 18 mg | 12.8 orau | 55.7 orau | 783 g |
| Manganese, Mn | 0.597 mg | 2 mg | 29.9 orau | 130 orau | 335 g |
| Parahi, Cu | 180 µg | 1000 µg | 18 orau | 78.3 orau | 556 g |
| Selenium, Mena | 1.4 µg | 55 µg | 2.5 orau | 10.9 orau | 3929 g |
| Zinc, Zn | 0.46 mg | 12 mg | 3.8 orau | 16.5 orau | 2609 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.4 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.159 g | ~ | |||
| valine | 0.158 g | ~ | |||
| Histidine * | 0.062 g | ~ | |||
| Isoleucine | 0.144 g | ~ | |||
| leucine | 0.219 g | ~ | |||
| lysine | 0.172 g | ~ | |||
| methionine | 0.052 g | ~ | |||
| threonine | 0.12 g | ~ | |||
| tryptophan | 0.038 g | ~ | |||
| phenylalanine | 0.127 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.139 g | ~ | |||
| Ko te waikawa Aspartic | 0.236 g | ~ | |||
| glycine | 0.132 g | ~ | |||
| waikawa glutamic | 0.338 g | ~ | |||
| Proline | 0.11 g | ~ | |||
| serine | 0.102 g | ~ | |||
| tyrosine | 0.106 g | ~ | |||
| cysteine | 0.034 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.081 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.012 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.064 g | ~ | |||
| 18: 0 Stearin | 0.005 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.013 g | min 16.8 g | 0.1 orau | 0.4 orau | |
| 16: 1 Palmitoleic | 0.006 g | ~ | |||
| 18:1 Olein (omega-9) | 0.006 g | ~ | |||
| Nga waikawa hinu momona | 0.211 g | i 11.2 ki 20.6 | 1.9 orau | 8.3 orau | |
| 18: 2 Linoleic | 0.033 g | ~ | |||
| 18: 3 Linolenika | 0.178 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.178 g | i 0.9 ki 3.7 | 19.8 orau | 86.1 orau | |
| Nga waikawa momi Omega-6 | 0.033 g | i 4.7 ki 16.8 | 0.7 orau | 3% |
Ko te uara o te kaha ko 23 kcal.
- kapu = 214 g (49.2 kCal)
Kōkihi, kēne, maroke, kore wai whakapūkara he nui nga huaora me nga kohuke penei: huaora A - 54,4%, beta-carotene - 117,6%, huaora B9 - 24,5%, huaora C - 15,9%, huaora E - 12,9%, huaora K - 384,7%, pāhare pāporo - 13,8%, konupūmā - 12,7%, konupora - 19%, rino - 12,8%, konupora - 29,9%, parahi - 18%
- 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.
- 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 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.
- 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, hanganga matū, uara kai, huaora, kohuke, he aha te Kokihi whai hua mo, kēne, hua maroke kahore wai whakapūkara, Calories, matūkai, āhuatanga whai hua Kōkihi, kēne, hua maroke kahore wai whakapūkara