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 | 172 kCal | 1684 kCal | 10.2 orau | 5.9 orau | 979 g |
| Pūmua | 7.89 g | 76 g | 10.4 orau | 6% | 963 g |
| Fats | 12.95 g | 56 g | 23.1 orau | 13.4 orau | 432 g |
| warowaihā | 5.2 g | 219 g | 2.4 orau | 1.4 orau | 4212 g |
| Muka muka | 0.7 g | 20 g | 3.5 orau | 2% | 2857 g |
| Water | 70.73 g | 2273 g | 3.1 orau | 1.8 orau | 3214 g |
| Ash | 2.52 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 244 µg | 900 µg | 27.1 orau | 15.8 orau | 369 g |
| Retinol | 0.12 mg | ~ | |||
| carotenes alpha | 3 µg | ~ | |||
| karotenana beta | 1.493 mg | 5 mg | 29.9 orau | 17.4 orau | 335 g |
| beta Cryptoxanthin | 2 µg | ~ | |||
| Lutein + Zeaxanthin | 3249 µg | ~ | |||
| Huaora B1, thiamine | 0.082 mg | 1.5 mg | 5.5 orau | 3.2 orau | 1829 g |
| Huaora B2, riboflavin | 0.263 mg | 1.8 mg | 14.6 orau | 8.5 orau | 684 g |
| Huaora B4, kowhiri | 61 mg | 500 mg | 12.2 orau | 7.1 orau | 820 g |
| Huaora B5, pantothenic | 0.438 mg | 5 mg | 8.8 orau | 5.1 orau | 1142 g |
| Huaora B6, pyridoxine | 0.098 mg | 2 mg | 4.9 orau | 2.8 orau | 2041 g |
| Huaora B9, folate | 77 µg | 400 µg | 19.3 orau | 11.2 orau | 519 g |
| Huaora B12, cobalamin | 0.4 µg | 3 µg | 13.3 orau | 7.7 orau | 750 g |
| Huaora C, ascorbic | 7.3 mg | 90 mg | 8.1 orau | 4.7 orau | 1233 g |
| Huaora D, calciferol | 0.8 µg | 10 µg | 8% | 4.7 orau | 1250 g |
| Huaora D3, cholecalciferol | 0.8 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.93 mg | 15 mg | 6.2 orau | 3.6 orau | 1613 g |
| tocopherol beta | 0.01 mg | ~ | |||
| Awhe Tocopherol | 0.16 mg | ~ | |||
| Huaora K, phylloquinone | 126.5 µg | 120 µg | 105.4 orau | 61.3 orau | 95 g |
| Huaora PP, KORE | 0.479 mg | 20 mg | 2.4 orau | 1.4 orau | 4175 g |
| Betaine | 29.9 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 231 mg | 2500 mg | 9.2 orau | 5.3 orau | 1082 g |
| Konupūmā, Ca | 165 mg | 1000 mg | 16.5 orau | 9.6 orau | 606 g |
| Konupora, Mg | 30 mg | 400 mg | 7.5 orau | 4.4 orau | 1333 g |
| Konutai, Na | 566 mg | 1300 mg | 43.5 orau | 25.3 orau | 230 g |
| Sulphur, S | 78.9 mg | 1000 mg | 7.9 orau | 4.6 orau | 1267 g |
| Paihere, P | 139 mg | 800 mg | 17.4 orau | 10.1 orau | 576 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.19 mg | 18 mg | 6.6 orau | 3.8 orau | 1513 g |
| Manganese, Mn | 0.269 mg | 2 mg | 13.5 orau | 7.8 orau | 743 g |
| Parahi, Cu | 59 µg | 1000 µg | 5.9 orau | 3.4 orau | 1695 g |
| Selenium, Mena | 11.1 µg | 55 µg | 20.2 orau | 11.7 orau | 495 g |
| Puoro, F | 4.7 µg | 4000 µg | 0.1 orau | 0.1 orau | 85106 g |
| Zinc, Zn | 0.85 mg | 12 mg | 7.1 orau | 4.1 orau | 1412 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 1.85 g | max 100 g | |||
| galactose | 0.04 g | ~ | |||
| Te kūhuka (dextrose) | 0.08 g | ~ | |||
| lactose | 1.51 g | ~ | |||
| Tuhinga o mua | 0.03 g | ~ | |||
| Tuhinga o mua | 0.06 g | ~ | |||
| huawhenua | 0.05 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.366 g | ~ | |||
| valine | 0.505 g | ~ | |||
| Histidine * | 0.229 g | ~ | |||
| Isoleucine | 0.45 g | ~ | |||
| leucine | 0.708 g | ~ | |||
| lysine | 0.558 g | ~ | |||
| methionine | 0.207 g | ~ | |||
| threonine | 0.308 g | ~ | |||
| tryptophan | 0.108 g | ~ | |||
| phenylalanine | 0.406 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.323 g | ~ | |||
| Ko te waikawa Aspartic | 0.627 g | ~ | |||
| glycine | 0.216 g | ~ | |||
| waikawa glutamic | 1.556 g | ~ | |||
| Proline | 0.646 g | ~ | |||
| serine | 0.467 g | ~ | |||
| tyrosine | 0.35 g | ~ | |||
| cysteine | 0.095 g | ~ | |||
| Taimana | |||||
| cholesterol | 118 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.188 g | max 1.9 g | |||
| momona momona monounsaturated | 0.171 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 6.091 g | max 18.7 g | |||
| 4: 0 Hinu | 0.314 g | ~ | |||
| 6-0 nairona | 0.189 g | ~ | |||
| 8: 0 Parani | 0.116 g | ~ | |||
| 10: 0 Mahinga | 0.227 g | ~ | |||
| 12: 0 Laurika | 0.224 g | ~ | |||
| 14: 0 Tuuturu | 0.858 g | ~ | |||
| 15: 0 Pentadecanoic | 0.001 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.89 g | ~ | |||
| 17-0 margarine | 0.035 g | ~ | |||
| 18: 0 Stearin | 1.225 g | ~ | |||
| 20: 0 Taketake | 0.01 g | ~ | |||
| 22: 0 | 0.002 g | ~ | |||
| 24: 0 Hinengaro | 0.001 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.021 g | min 16.8 g | 18 orau | 10.5 orau | |
| 14: 1 Myristoleic | 0.001 g | ~ | |||
| 16: 1 Palmitoleic | 0.215 g | ~ | |||
| 18:1 Olein (omega-9) | 2.793 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.011 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.001 g | ~ | |||
| Nga waikawa hinu momona | 0.61 g | i 11.2 ki 20.6 | 5.4 orau | 3.1 orau | |
| 18: 2 Linoleic | 0.467 g | ~ | |||
| 18: 3 Linolenika | 0.111 g | ~ | |||
| 20: 4 Arachidonic | 0.025 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.119 g | i 0.9 ki 3.7 | 13.2 orau | 7.7 orau | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.007 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.492 g | i 4.7 ki 16.8 | 10.5 orau | 6.1 orau |
Ko te uara o te kaha ko 172 kcal.
- kapu = 136 g (233.9 kCal)
- hua tohutao = 813 g (1398.4 kCal)
Kōkihi pupuhi whai rawa i roto i te huaora me nga kohuke penei: te huaora A - 27,1%, beta-carotene - 29,9%, huaora B2 - 14,6%, choline - 12,2%, huaora B9 - 19,3%, huaora B12 - 13,3%, huaora K - 105,4%, te konupūmā - 16,5%, te ūkuikui - 17,4%, te manganese - 13,5%, te waatea - 20,2%
- 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.
- Mixed he waahanga no te lecithin, he mea nui ki te whakahiato me te pungao o te phospholipids i roto i te ate, he putake o nga roopu methyl koreutu, he mahi lipotropic.
- 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.
- B12 huaora whai wāhi nui i roto i te pākia me te huri o waikawa amino. Ko te Folate me te huaora B12 he huaora honohono ana ka uru ki te hanga toto. Ko te kore o te huaora B12 ka arahi ki te whanaketanga o te ngoikoretanga o te takawaenga tuarua, o te tuarua ranei, me te anemia, te leopenia, te thrombocytopenia.
- 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.
- 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.
- Waehau he maha nga waahanga a-tinana, tae atu ki te kaha o te kaha, te whakahaere i te toenga waikawa-waikawa, he waahanga o te phospholipids, nga nucleotides me nga waikawa waikawa, e tika ana mo te kohuke o nga koiwi me nga niho. Ko te ngoikoretanga ka arahi atu ki te anorexia, te anemia, te riikiri.
- 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
- Mahuru - ko te mea nui o te punaha paruru antioxidant o te tinana o te tangata, he painga ki a ia, me te whakauru ki te ture whakahaere i nga homoni thyroid. Ko te ngoikoretanga e arai atu ana ki te mate Kashin-Beck (osteoarthritis me nga ngoikoretanga maha o nga hononga, tuaiwi me nga pito), mate Keshan (endoc myocardiopathy), thrombastenia tuku iho.
Tags: ihirangi pūngoi 172 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te whaihua o te Koura i te takawai, te kai totika, nga matūkai, nga taonga whai hua Koura