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 | 2.86 g | 76 g | 3.8 orau | 16.5 orau | 2657 g |
| Fats | 0.39 g | 56 g | 0.7 orau | 3% | 14359 g |
| warowaihā | 1.43 g | 219 g | 0.7 orau | 3% | 15315 g |
| Muka muka | 2.2 g | 20 g | 11 orau | 47.8 orau | 909 g |
| Water | 91.4 g | 2273 g | 4% | 17.4 orau | 2487 g |
| Ash | 1.72 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 469 µg | 900 µg | 52.1 orau | 226.5 orau | 192 g |
| karotenana beta | 5.626 mg | 5 mg | 112.5 orau | 489.1 orau | 89 g |
| Lutein + Zeaxanthin | 12198 µg | ~ | |||
| Huaora B1, thiamine | 0.078 mg | 1.5 mg | 5.2 orau | 22.6 orau | 1923 g |
| Huaora B2, riboflavin | 0.189 mg | 1.8 mg | 10.5 orau | 45.7 orau | 952 g |
| Huaora B4, kowhiri | 19.3 mg | 500 mg | 3.9 orau | 17 orau | 2591 g |
| Huaora B5, pantothenic | 0.065 mg | 5 mg | 1.3 orau | 5.7 orau | 7692 g |
| Huaora B6, pyridoxine | 0.195 mg | 2 mg | 9.8 orau | 42.6 orau | 1026 g |
| Huaora B9, folate | 194 µg | 400 µg | 48.5 orau | 210.9 orau | 206 g |
| Huaora C, ascorbic | 28.1 mg | 90 mg | 31.2 orau | 135.7 orau | 320 g |
| Huaora E, alpha tocopherol, TE | 2.03 mg | 15 mg | 13.5 orau | 58.7 orau | 739 g |
| Awhe Tocopherol | 0.18 mg | ~ | |||
| Huaora K, phylloquinone | 482.9 µg | 120 µg | 402.4 orau | 1749.6 orau | 25 g |
| Huaora PP, KORE | 0.724 mg | 20 mg | 3.6 orau | 15.7 orau | 2762 g |
| Betaine | 102.6 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 558 mg | 2500 mg | 22.3 orau | 97 orau | 448 g |
| Konupūmā, Ca | 99 mg | 1000 mg | 9.9 orau | 43 orau | 1010 g |
| Konupora, Mg | 79 mg | 400 mg | 19.8 orau | 86.1 orau | 506 g |
| Konutai, Na | 79 mg | 1300 mg | 6.1 orau | 26.5 orau | 1646 g |
| Sulphur, S | 28.6 mg | 1000 mg | 2.9 orau | 12.6 orau | 3497 g |
| Paihere, P | 49 mg | 800 mg | 6.1 orau | 26.5 orau | 1633 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.71 mg | 18 mg | 15.1 orau | 65.7 orau | 664 g |
| Manganese, Mn | 0.897 mg | 2 mg | 44.9 orau | 195.2 orau | 223 g |
| Parahi, Cu | 130 µg | 1000 µg | 13 orau | 56.5 orau | 769 g |
| Selenium, Mena | 1 µg | 55 µg | 1.8 orau | 7.8 orau | 5500 g |
| Zinc, Zn | 0.53 mg | 12 mg | 4.4 orau | 19.1 orau | 2264 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.42 g | max 100 g | |||
| galactose | 0.1 g | ~ | |||
| Te kūhuka (dextrose) | 0.11 g | ~ | |||
| Tuhinga o mua | 0.07 g | ~ | |||
| huawhenua | 0.15 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.162 g | ~ | |||
| valine | 0.161 g | ~ | |||
| Histidine * | 0.064 g | ~ | |||
| Isoleucine | 0.147 g | ~ | |||
| leucine | 0.223 g | ~ | |||
| lysine | 0.174 g | ~ | |||
| methionine | 0.053 g | ~ | |||
| threonine | 0.122 g | ~ | |||
| tryptophan | 0.039 g | ~ | |||
| phenylalanine | 0.129 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.142 g | ~ | |||
| Ko te waikawa Aspartic | 0.24 g | ~ | |||
| glycine | 0.134 g | ~ | |||
| waikawa glutamic | 0.343 g | ~ | |||
| Proline | 0.112 g | ~ | |||
| serine | 0.104 g | ~ | |||
| tyrosine | 0.108 g | ~ | |||
| cysteine | 0.035 g | ~ | |||
| Taimana | |||||
| Phytosterols | 9 mg | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.063 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.01 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.049 g | ~ | |||
| 18: 0 Stearin | 0.004 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.01 g | min 16.8 g | 0.1 orau | 0.4 orau | |
| 16: 1 Palmitoleic | 0.005 g | ~ | |||
| 18:1 Olein (omega-9) | 0.005 g | ~ | |||
| Nga waikawa hinu momona | 0.165 g | i 11.2 ki 20.6 | 1.5 orau | 6.5 orau | |
| 18: 2 Linoleic | 0.026 g | ~ | |||
| 18: 3 Linolenika | 0.138 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.138 g | i 0.9 ki 3.7 | 15.3 orau | 66.5 orau | |
| Nga waikawa momi Omega-6 | 0.026 g | i 4.7 ki 16.8 | 0.6 orau | 2.6 orau |
Ko te uara o te kaha ko 23 kcal.
- kapu = 30 g (6.9 kCal)
- mōkihi (10 oz) = 284 g (65.3 kCal)
- rau = 10 g (2.3 kcal)
- paihere = 340 g (78.2 kcal)
Koura, mata taonga i te huaora me nga kohuke penei: te huaora A - 52,1%, beta-carotene - 112,5%, huaora B9 - 48,5%, huaora C - 31,2%, huaora E - 13,5%, huaora K - 402,4%, pāhare pāporo - 22,3%, konupora - 19,8%, rino - 15,1%, manganese - 44,9%, parahi - 13%
- 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.
- 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 pēhea te whai kiko o te Kōkihi, raw, Calories, Nutrities, taonga whai hua o te Kōkihi, raw