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 | 619 kCal | 1684 kCal | 36.8 orau | 5.9 orau | 272 g |
| Pūmua | 17.21 g | 76 g | 22.6 orau | 3.7 orau | 442 g |
| Fats | 56.8 g | 56 g | 101.4 orau | 16.4 orau | 99 g |
| warowaihā | 9.09 g | 219 g | 4.2 orau | 0.7 orau | 2409 g |
| Muka muka | 11.5 g | 20 g | 57.5 orau | 9.3 orau | 174 g |
| Water | 1 g | 2273 g | 227300 g | ||
| Ash | 4.4 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 5 µg | 900 µg | 0.6 orau | 0.1 orau | 18000 g |
| karotenana beta | 0.03 mg | 5 mg | 0.6 orau | 0.1 orau | 16667 g |
| Huaora B1, thiamine | 0.325 mg | 1.5 mg | 21.7 orau | 3.5 orau | 462 g |
| Huaora B2, riboflavin | 0.285 mg | 1.8 mg | 15.8 orau | 2.6 orau | 632 g |
| Huaora B4, kowhiri | 55.1 mg | 500 mg | 11 orau | 1.8 orau | 907 g |
| Huaora B5, pantothenic | 7.056 mg | 5 mg | 141.1 orau | 22.8 orau | 71 g |
| Huaora B6, pyridoxine | 0.805 mg | 2 mg | 40.3 orau | 6.5 orau | 248 g |
| Huaora B9, folate | 238 µg | 400 µg | 59.5 orau | 9.6 orau | 168 g |
| Huaora C, ascorbic | 1.4 mg | 90 mg | 1.6 orau | 0.3 orau | 6429 g |
| Huaora E, alpha tocopherol, TE | 31.2 mg | 15 mg | 208 orau | 33.6 orau | 48 g |
| Huaora H, koiora | 7.8 µg | 50 µg | 15.6 orau | 2.5 orau | 641 g |
| Huaora PP, KORE | 4.198 mg | 20 mg | 21 orau | 3.4 orau | 476 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 491 mg | 2500 mg | 19.6 orau | 3.2 orau | 509 g |
| Konupūmā, Ca | 57 mg | 1000 mg | 5.7 orau | 0.9 orau | 1754 g |
| Silicon, Ae | 8 mg | 30 mg | 26.7 orau | 4.3 orau | 375 g |
| Konupora, Mg | 129 mg | 400 mg | 32.3 orau | 5.2 orau | 310 g |
| Konutai, Na | 613 mg | 1300 mg | 47.2 orau | 7.6 orau | 212 g |
| Sulphur, S | 172.1 mg | 1000 mg | 17.2 orau | 2.8 orau | 581 g |
| Paihere, P | 1158 mg | 800 mg | 144.8 orau | 23.4 orau | 69 g |
| Māota, Cl | 47 mg | 2300 mg | 2% | 0.3 orau | 4894 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 296 µg | ~ | |||
| Bohr, B. | 113.5 µg | ~ | |||
| Wanadium, V | 84.1 µg | ~ | |||
| Rino, Fe | 6.81 mg | 18 mg | 37.8 orau | 6.1 orau | 264 g |
| Iodine, I | 6.8 µg | 150 µg | 4.5 orau | 0.7 orau | 2206 g |
| Cobalt, Co. | 5.3 µg | 10 µg | 53 orau | 8.6 orau | 189 g |
| Lithium, Li | 7.1 µg | ~ | |||
| Manganese, Mn | 2.114 mg | 2 mg | 105.7 orau | 17.1 orau | 95 g |
| Parahi, Cu | 1834 µg | 1000 µg | 183.4 orau | 29.6 orau | 55 g |
| Molibdenum, Mo. | 19.5 µg | 70 µg | 27.9 orau | 4.5 orau | 359 g |
| Nickel, ni | 144 µg | ~ | |||
| Rubidium, Rb | 26 µg | ~ | |||
| Selenium, Mena | 62.2 µg | 55 µg | 113.1 orau | 18.3 orau | 88 g |
| Strontium, Matua | 27.2 µg | ~ | |||
| Titan, koe | 27.9 µg | ~ | |||
| Puoro, F | 91 µg | 4000 µg | 2.3 orau | 0.4 orau | 4396 g |
| Chrome, Cr | 1.3 µg | 50 µg | 2.6 orau | 0.4 orau | 3846 g |
| Zinc, Zn | 5.3 mg | 12 mg | 44.2 orau | 7.1 orau | 226 g |
| Zirconium, Zr | 164 µg | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.816 g | ~ | |||
| valine | 0.994 g | ~ | |||
| Histidine * | 0.477 g | ~ | |||
| Isoleucine | 0.861 g | ~ | |||
| leucine | 1.254 g | ~ | |||
| lysine | 0.708 g | ~ | |||
| methionine | 0.374 g | ~ | |||
| threonine | 0.702 g | ~ | |||
| tryptophan | 0.263 g | ~ | |||
| phenylalanine | 0.883 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.844 g | ~ | |||
| Ko te waikawa Aspartic | 1.848 g | ~ | |||
| glycine | 1.104 g | ~ | |||
| waikawa glutamic | 4.216 g | ~ | |||
| Proline | 0.893 g | ~ | |||
| serine | 0.812 g | ~ | |||
| tyrosine | 0.503 g | ~ | |||
| cysteine | 0.341 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 5.953 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.058 g | ~ | |||
| 16:0 XNUMX Palmitic | 3.202 g | ~ | |||
| 18: 0 Stearin | 2.522 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 10.841 g | min 16.8 g | 64.5 orau | 10.4 orau | |
| 16: 1 Palmitoleic | 0.056 g | ~ | |||
| 18:1 Olein (omega-9) | 10.72 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.055 g | ~ | |||
| Nga waikawa hinu momona | 37.507 g | i 11.2 ki 20.6 | 182.1 orau | 29.4 orau | |
| 18: 2 Linoleic | 37.39 g | ~ | |||
| 18: 3 Linolenika | 0.079 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.079 g | i 0.9 ki 3.7 | 8.8 orau | 1.4 orau | |
| Nga waikawa momi Omega-6 | 37.39 g | i 4.7 ki 16.8 | 222.6 orau | 36 orau |
Ko te uara o te kaha ko 619 kcal.
- kapu = 134 g (829.5 kCal)
- Oz = 28.35 g (175.5 kCal)
Te putirā, te kākano, te maroke, te tote whai rawa i roto i nga huaora me nga kohuke penei: te huaora B1 - 21,7%, huaora B2 - 15,8%, choline - 11%, huaora B5 - 141,1%, huaora B6 - 40,3%, huaora B9 - 59,5, 208, 15,6%, huaora E - 21%, huaora H - 19,6%, huaora PP - 26,7%, pāhare pāporo - 32,3%, silicon - 144,8%, konupora - 37,8 %, ūkuikui - 53%, rino - 105,7%, cobalt - 183,4%, manganese - 27,9%, parahi - 113,1%, molybdenum - 44,2%, selenium - XNUMX%, konutea - XNUMX %
- B1 huaora he waahanga no nga whākōkī nui o te warowaihā me te pūngao pākaha, e whakarato ana i te tinana ki te pūngao me ngā matū kirihou, me te pākia o te waikawa amino peka-mekameka. Ko te kore o tenei huaora e arai ana i nga mate nui o te io, te ngaungai o te mate me te punaha mate pukupuku
- 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.
- B5 huaora whai wāhi i roto i te pūmua, ngako, warowaihā pākia, pākia pākia, te whakahiatonga o te maha o nga homoni, hemoglobin, whakatairanga i te ngongo o nga waikawa amino me nga huka i roto i te kopu, e tautoko ana i te mahi o te uha adrenal. Ko te kore o te waikawa pantothenic ka mate i te kiri me nga kiriuhi mucous.
- B6 huaora whai wāhi ki te tiaki i te urupare ārai, te aukati me te hātepe whakaohooho i roto i te punaha io, ki te huri o ngā waikawa amino, ki te pākia o te tryptophan, lipids me te waikawa ngako, ka whai wāhi ki te hanga noa i ngā erythrocytes, te pupuri i te taumata noa o te homocysteine i roto i te toto. Ko te iti o te kai o te huaora B6 me te heke iho o te hiahia, he takahi i te ahua o te kiri, te whanaketanga o te homocysteinemia, te anemia.
- 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 H whai wāhi ki te whakahiatotanga o te momona, glycogen, te pungao o nga waikawa amino. Ko te kore e rawaka o te kai o tenei huaora ka aukati i te ahua noa o te kiri.
- Huaora PP whai wāhi i roto i te tauhohenga redox o te pūngao pākia. Ko te iti o te kai huaora e haere tahi ana me te porearea o te ahua o te kiri, te puku me te punaha io.
- 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.
- silicon kua whakauruhia hei waahanga hanganga i roto i te glycosaminoglycans me te whakaihiihi i te whakahiato collagen.
- 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.
- 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.
- 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.
- Konukurahina he waahanga o te huaora B12. Whakahohe i nga whākōkī o te waikawa waikawa momona me te waikawa waikawa folic.
- 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.
- Molybdenum he kaitautoko o te maha o nga hauropi e whakarato ana i te pungatara o te waikawa amino-whanariki, he purine me nga pyrimidines.
- 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.
- konutea he waahanga neke atu i te 300 nga whākōkī, ka whai wāhi ki ngā hātepe ki te whakakao me te whakakāhoretanga o te warowaihā, te pūmua, te ngako, te waikawa waikawa me te whakaritenga i te maha o ngā ira. Ko te koretake o te kohi ka arahi te mate toto, te mate tuarua o te mate, te ate ate, te koretake o te moepuku, me te koretake o te kopu. Ko nga rangahau o na tata tonu nei kua whakaatu i te kaha o te kaha o te konutea ki te aukati i te ngongo o te parahi, ana ka whanakehia te mate anemia.
Tags: ihirangi pūngoi 619 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea whaihua Sunflower, purapura, maroke, tote, Calories, matūkai, āhuatanga whai hua Sunflower, purapura, maroke, tote