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 | 19 kCal | 1684 kCal | 1.1 orau | 5.8 orau | 8863 g |
| Pūmua | 2.11 g | 76 g | 2.8 orau | 14.7 orau | 3602 g |
| Fats | 0.37 g | 56 g | 0.7 orau | 3.7 orau | 15135 g |
| warowaihā | 0.72 g | 219 g | 0.3 orau | 1.6 orau | 30417 g |
| Muka muka | 2.2 g | 20 g | 11 orau | 57.9 orau | 909 g |
| Water | 93.22 g | 2273 g | 4.1 orau | 21.6 orau | 2438 g |
| Ash | 1.38 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 404 µg | 900 µg | 44.9 orau | 236.3 orau | 223 g |
| karotenana beta | 4.85 mg | 5 mg | 97 orau | 510.5 orau | 103 g |
| Lutein + Zeaxanthin | 8722 µg | ~ | |||
| Huaora B1, thiamine | 0.018 mg | 1.5 mg | 1.2 orau | 6.3 orau | 8333 g |
| Huaora B2, riboflavin | 0.106 mg | 1.8 mg | 5.9 orau | 31.1 orau | 1698 g |
| Huaora B4, kowhiri | 15.2 mg | 500 mg | 3% | 15.8 orau | 3289 g |
| Huaora B5, pantothenic | 0.038 mg | 5 mg | 0.8 orau | 4.2 orau | 13158 g |
| Huaora B6, pyridoxine | 0.08 mg | 2 mg | 4% | 21.1 orau | 2500 g |
| Huaora B9, folate | 58 µg | 400 µg | 14.5 orau | 76.3 orau | 690 g |
| Huaora C, ascorbic | 13.5 mg | 90 mg | 15 orau | 78.9 orau | 667 g |
| Huaora E, alpha tocopherol, TE | 1.6 mg | 15 mg | 10.7 orau | 56.3 orau | 938 g |
| Huaora K, phylloquinone | 380.8 µg | 120 µg | 317.3 orau | 1670 orau | 32 g |
| Huaora PP, KORE | 0.271 mg | 20 mg | 1.4 orau | 7.4 orau | 7380 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 230 mg | 2500 mg | 9.2 orau | 48.4 orau | 1087 g |
| Konupūmā, Ca | 83 mg | 1000 mg | 8.3 orau | 43.7 orau | 1205 g |
| Konupora, Mg | 56 mg | 400 mg | 14 orau | 73.7 orau | 714 g |
| Konutai, Na | 75 mg | 1300 mg | 5.8 orau | 30.5 orau | 1733 g |
| Sulphur, S | 21.1 mg | 1000 mg | 2.1 orau | 11.1 orau | 4739 g |
| Paihere, P | 32 mg | 800 mg | 4% | 21.1 orau | 2500 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.58 mg | 18 mg | 8.8 orau | 46.3 orau | 1139 g |
| Manganese, Mn | 0.493 mg | 2 mg | 24.7 orau | 130 orau | 406 g |
| Parahi, Cu | 116 µg | 1000 µg | 11.6 orau | 61.1 orau | 862 g |
| Selenium, Mena | 1.2 µg | 55 µg | 2.2 orau | 11.6 orau | 4583 g |
| Zinc, Zn | 0.42 mg | 12 mg | 3.5 orau | 18.4 orau | 2857 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.33 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.119 g | ~ | |||
| valine | 0.119 g | ~ | |||
| Histidine * | 0.047 g | ~ | |||
| Isoleucine | 0.108 g | ~ | |||
| leucine | 0.164 g | ~ | |||
| lysine | 0.129 g | ~ | |||
| methionine | 0.039 g | ~ | |||
| threonine | 0.09 g | ~ | |||
| tryptophan | 0.028 g | ~ | |||
| phenylalanine | 0.095 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.104 g | ~ | |||
| Ko te waikawa Aspartic | 0.177 g | ~ | |||
| glycine | 0.099 g | ~ | |||
| waikawa glutamic | 0.253 g | ~ | |||
| Proline | 0.082 g | ~ | |||
| serine | 0.076 g | ~ | |||
| tyrosine | 0.08 g | ~ | |||
| cysteine | 0.025 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.06 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.008 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.044 g | ~ | |||
| 18: 0 Stearin | 0.004 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.01 g | min 16.8 g | 0.1 orau | 0.5 orau | |
| 16: 1 Palmitoleic | 0.005 g | ~ | |||
| 18:1 Olein (omega-9) | 0.005 g | ~ | |||
| Nga waikawa hinu momona | 0.155 g | i 11.2 ki 20.6 | 1.4 orau | 7.4 orau | |
| 18: 2 Linoleic | 0.023 g | ~ | |||
| 18: 3 Linolenika | 0.122 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.122 g | i 0.9 ki 3.7 | 13.6 orau | 71.6 orau | |
| Nga waikawa momi Omega-6 | 0.023 g | i 4.7 ki 16.8 | 0.5 orau | 2.6 orau |
Ko te uara o te kaha ko 19 kcal.
- kapu = 234 g (44.5 kCal)
Kōkihi, kēne, kāore he tote tāpiri he nui nga huaora me nga kohuke penei: huaora A - 44,9%, beta-carotene - 97%, huaora B9 - 14,5%, huaora C - 15%, huaora K - 317,3%, konupora - 14%, manganese - 24,7%, parahi - 11,6%
- 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 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.
- 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.
- 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 19 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whakamahi o te kōkihi, kēne, kahore he tote tāpiri, Calories, matūkai, āhuatanga whai hua Kōkihi, kēne, kore tote tāpiri