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 | 148 kCal | 1684 kCal | 8.8 orau | 5.9 orau | 1138 g |
| Pūmua | 20.77 g | 76 g | 27.3 orau | 18.4 orau | 366 g |
| Fats | 6.61 g | 56 g | 11.8 orau | 8% | 847 g |
| Water | 71.42 g | 2273 g | 3.1 orau | 2.1 orau | 3183 g |
| Ash | 1.17 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 17 µg | 900 µg | 1.9 orau | 1.3 orau | 5294 g |
| Retinol | 0.017 mg | ~ | |||
| Huaora B1, thiamine | 0.35 mg | 1.5 mg | 23.3 orau | 15.7 orau | 429 g |
| Huaora B2, riboflavin | 0.33 mg | 1.8 mg | 18.3 orau | 12.4 orau | 545 g |
| Huaora B4, kowhiri | 65 mg | 500 mg | 13 orau | 8.8 orau | 769 g |
| Huaora B5, pantothenic | 1.94 mg | 5 mg | 38.8 orau | 26.2 orau | 258 g |
| Huaora B6, pyridoxine | 0.2 mg | 2 mg | 10 orau | 6.8 orau | 1000 g |
| Huaora B9, folate | 13 µg | 400 µg | 3.3 orau | 2.2 orau | 3077 g |
| Huaora B12, cobalamin | 7.79 µg | 3 µg | 259.7 orau | 175.5 orau | 39 g |
| Huaora C, ascorbic | 0.5 mg | 90 mg | 0.6 orau | 0.4 orau | 18000 g |
| Huaora D, calciferol | 3.9 µg | 10 µg | 39 orau | 26.4 orau | 256 g |
| Huaora D3, cholecalciferol | 3.9 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3 orau | 0.9 orau | 7500 g |
| Huaora K, phylloquinone | 0.1 µg | 120 µg | 0.1 orau | 0.1 orau | 120000 g |
| Huaora PP, KORE | 4.5 mg | 20 mg | 22.5 orau | 15.2 orau | 444 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 361 mg | 2500 mg | 14.4 orau | 9.7 orau | 693 g |
| Konupūmā, Ca | 43 mg | 1000 mg | 4.3 orau | 2.9 orau | 2326 g |
| Konupora, Mg | 22 mg | 400 mg | 5.5 orau | 3.7 orau | 1818 g |
| Konutai, Na | 52 mg | 1300 mg | 4% | 2.7 orau | 2500 g |
| Sulphur, S | 207.7 mg | 1000 mg | 20.8 orau | 14.1 orau | 481 g |
| Paihere, P | 245 mg | 800 mg | 30.6 orau | 20.7 orau | 327 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.5 mg | 18 mg | 8.3 orau | 5.6 orau | 1200 g |
| Manganese, Mn | 0.851 mg | 2 mg | 42.6 orau | 28.8 orau | 235 g |
| Parahi, Cu | 188 µg | 1000 µg | 18.8 orau | 12.7 orau | 532 g |
| Selenium, Mena | 12.6 µg | 55 µg | 22.9 orau | 15.5 orau | 437 g |
| Zinc, Zn | 0.66 mg | 12 mg | 5.5 orau | 3.7 orau | 1818 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.243 g | ~ | |||
| valine | 1.07 g | ~ | |||
| Histidine * | 0.611 g | ~ | |||
| Isoleucine | 0.957 g | ~ | |||
| leucine | 1.688 g | ~ | |||
| lysine | 1.907 g | ~ | |||
| methionine | 0.615 g | ~ | |||
| threonine | 0.911 g | ~ | |||
| tryptophan | 0.233 g | ~ | |||
| phenylalanine | 0.811 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.256 g | ~ | |||
| Ko te waikawa Aspartic | 2.127 g | ~ | |||
| glycine | 0.997 g | ~ | |||
| waikawa glutamic | 3.1 g | ~ | |||
| Proline | 0.734 g | ~ | |||
| serine | 0.847 g | ~ | |||
| tyrosine | 0.701 g | ~ | |||
| cysteine | 0.223 g | ~ | |||
| Taimana | |||||
| cholesterol | 58 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.149 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.185 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.815 g | ~ | |||
| 18: 0 Stearin | 0.148 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.254 g | min 16.8 g | 19.4 orau | 13.1 orau | |
| 16: 1 Palmitoleic | 0.701 g | ~ | |||
| 18:1 Olein (omega-9) | 1.44 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.28 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.83 g | ~ | |||
| Nga waikawa hinu momona | 1.499 g | i 11.2 ki 20.6 | 13.4 orau | 9.1 orau | |
| 18: 2 Linoleic | 0.175 g | ~ | |||
| 18: 3 Linolenika | 0.155 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.064 g | ~ | |||
| 20: 4 Arachidonic | 0.189 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.202 g | ~ | |||
| Nga waikawa momi Omega-3 | 1.132 g | i 0.9 ki 3.7 | 100 orau | 67.6 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.183 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.528 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.364 g | i 4.7 ki 16.8 | 7.7 orau | 5.2 orau |
Ko te uara o te kaha ko 148 kcal.
- 3 Oz = 85 g (125.8 kCal)
- kapi = 79 g (116.9 kCal)
Taraute, momo katoa he nui nga huaora me nga kohuke penei: huaora B1 - 23,3%, huaora B2 - 18,3%, choline - 13%, huaora B5 - 38,8%, huaora B12 - 259,7%, huaora D - 39% , huaora PP – 22,5%, pāhare pāporo – 14,4%, ūkuikui – 30,6%, manganese – 42,6%, parahi – 18,8%, selenium – 22,9%
- 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.
- 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 D pupuri ana i te homeostasis o te konupūmā me te ūkuikui, e kawe ana i ngā mahinga o te kohuke wheua. Ko te kore o te huaora D ka ngoikore i te pungatara o te konupūmā me te ūkuikui i roto i nga wheua, ka nui ake te heke o te kiko o te koiwi, ka nui ake te raru o te osteoporosis.
- 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.
- 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
- 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.
- 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 calorie 148 kcal, hanganga matū, uara kai, huaora, kohuke, pehea te whai hua o te Taraute, nga momo katoa, nga kaarai, nga matūkai, nga taonga whaihua o te Taraute, nga momo katoa