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 | 34 kCal | 1684 kCal | 2% | 5.9 orau | 4953 g |
| Pūmua | 4.01 g | 76 g | 5.3 orau | 15.6 orau | 1895 g |
| Fats | 0.87 g | 56 g | 1.6 orau | 4.7 orau | 6437 g |
| warowaihā | 1.1 g | 219 g | 0.5 orau | 1.5 orau | 19909 g |
| Muka muka | 3.7 g | 20 g | 18.5 orau | 54.4 orau | 541 g |
| Water | 88.94 g | 2273 g | 3.9 orau | 11.5 orau | 2556 g |
| Ash | 1.39 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 603 µg | 900 µg | 67 orau | 197.1 orau | 149 g |
| karotenana beta | 7.237 mg | 5 mg | 144.7 orau | 425.6 orau | 69 g |
| Lutein + Zeaxanthin | 15690 µg | ~ | |||
| Huaora B1, thiamine | 0.078 mg | 1.5 mg | 5.2 orau | 15.3 orau | 1923 g |
| Huaora B2, riboflavin | 0.176 mg | 1.8 mg | 9.8 orau | 28.8 orau | 1023 g |
| Huaora B4, kowhiri | 24.8 mg | 500 mg | 5% | 14.7 orau | 2016 g |
| Huaora B5, pantothenic | 0.075 mg | 5 mg | 1.5 orau | 4.4 orau | 6667 g |
| Huaora B6, pyridoxine | 0.136 mg | 2 mg | 6.8 orau | 20 orau | 1471 g |
| Huaora B9, folate | 121 µg | 400 µg | 30.3 orau | 89.1 orau | 331 g |
| Huaora C, ascorbic | 2.2 mg | 90 mg | 2.4 orau | 7.1 orau | 4091 g |
| Huaora E, alpha tocopherol, TE | 3.54 mg | 15 mg | 23.6 orau | 69.4 orau | 424 g |
| tocopherol beta | 0.01 mg | ~ | |||
| Awhe Tocopherol | 0.17 mg | ~ | |||
| Huaora K, phylloquinone | 540.7 µg | 120 µg | 450.6 orau | 1325.3 orau | 22 g |
| Huaora PP, KORE | 0.439 mg | 20 mg | 2.2 orau | 6.5 orau | 4556 g |
| Betaine | 112 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 302 mg | 2500 mg | 12.1 orau | 35.6 orau | 828 g |
| Konupūmā, Ca | 153 mg | 1000 mg | 15.3 orau | 45 orau | 654 g |
| Konupora, Mg | 82 mg | 400 mg | 20.5 orau | 60.3 orau | 488 g |
| Konutai, Na | 97 mg | 1300 mg | 7.5 orau | 22.1 orau | 1340 g |
| Sulphur, S | 40.1 mg | 1000 mg | 4% | 11.8 orau | 2494 g |
| Paihere, P | 50 mg | 800 mg | 6.3 orau | 18.5 orau | 1600 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.96 mg | 18 mg | 10.9 orau | 32.1 orau | 918 g |
| Manganese, Mn | 0.717 mg | 2 mg | 35.9 orau | 105.6 orau | 279 g |
| Parahi, Cu | 161 µg | 1000 µg | 16.1 orau | 47.4 orau | 621 g |
| Selenium, Mena | 5.5 µg | 55 µg | 10 orau | 29.4 orau | 1000 g |
| Zinc, Zn | 0.49 mg | 12 mg | 4.1 orau | 12.1 orau | 2449 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.51 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.2 g | ~ | |||
| Tuhinga o mua | 0.21 g | ~ | |||
| huawhenua | 0.09 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.489 g | ~ | |||
| valine | 0.181 g | ~ | |||
| Histidine * | 0.049 g | ~ | |||
| Isoleucine | 0.128 g | ~ | |||
| leucine | 0.205 g | ~ | |||
| lysine | 0.256 g | ~ | |||
| methionine | 0.053 g | ~ | |||
| threonine | 0.22 g | ~ | |||
| tryptophan | 0.101 g | ~ | |||
| phenylalanine | 0.211 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.222 g | ~ | |||
| Ko te waikawa Aspartic | 0.436 g | ~ | |||
| glycine | 0.225 g | ~ | |||
| waikawa glutamic | 0.516 g | ~ | |||
| Proline | 0.201 g | ~ | |||
| serine | 0.173 g | ~ | |||
| tyrosine | 0.219 g | ~ | |||
| cysteine | 0.029 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.157 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.157 g | ~ | |||
| Nga waikawa hinu momona | 0.371 g | i 11.2 ki 20.6 | 3.3 orau | 9.7 orau | |
| 18: 3 Linolenika | 0.371 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.371 g | i 0.9 ki 3.7 | 41.2 orau | 121.2 orau |
Ko te uara o te kaha ko 34 kcal.
- 0,5 kapu = 95 g (32.3 kCal)
- mōkihi (10 Oz) hua = 220 g (74.8 kCal)
Koura, tapatapahi greens, whakatotoka, kohuatia, kaore he tote taonga i te huaora me nga kohuke penei: te huaora A - 67%, beta-carotene - 144,7%, huaora B9 - 30,3%, huaora E - 23,6%, huaora K - 450,6%, pāhare pāporo - 12,1 , 15,3, 20,5%, konupūmā - 35,9%, konupora - 16,1%, manganese - XNUMX%, parahi - XNUMX%
- 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 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.
- 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 34 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te mea whai kiko mo te Kororete, greens tapatapahi, hukapapa, kohuatia, kaore he tote, Calories, matūkai, taonga whaawhaawhi, greens tapatapahi, hukapapa, kohua, kaore he tote