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 | 29 kCal | 1684 kCal | 1.7 orau | 5.9 orau | 5807 g |
| Pūmua | 3.35 g | 76 g | 4.4 orau | 15.2 orau | 2269 g |
| Fats | 0.42 g | 56 g | 0.8 orau | 2.8 orau | 13333 g |
| warowaihā | 1.58 g | 219 g | 0.7 orau | 2.4 orau | 13861 g |
| Muka muka | 3.4 g | 20 g | 17 orau | 58.6 orau | 588 g |
| Water | 90.4 g | 2273 g | 4% | 13.8 orau | 2514 g |
| Ash | 0.85 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 538 µg | 900 µg | 59.8 orau | 206.2 orau | 167 g |
| karotenana beta | 6.459 mg | 5 mg | 129.2 orau | 445.5 orau | 77 g |
| Lutein + Zeaxanthin | 11915 µg | ~ | |||
| Huaora B1, thiamine | 0.054 mg | 1.5 mg | 3.6 orau | 12.4 orau | 2778 g |
| Huaora B2, riboflavin | 0.074 mg | 1.8 mg | 4.1 orau | 14.1 orau | 2432 g |
| Huaora B4, kowhiri | 0.5 mg | 500 mg | 0.1 orau | 0.3 orau | 100000 g |
| Huaora B5, pantothenic | 0.069 mg | 5 mg | 1.4 orau | 4.8 orau | 7246 g |
| Huaora B6, pyridoxine | 0.067 mg | 2 mg | 3.4 orau | 11.7 orau | 2985 g |
| Huaora B9, folate | 39 µg | 400 µg | 9.8 orau | 33.8 orau | 1026 g |
| Huaora C, ascorbic | 21.8 mg | 90 mg | 24.2 orau | 83.4 orau | 413 g |
| Huaora E, alpha tocopherol, TE | 2.66 mg | 15 mg | 17.7 orau | 61 orau | 564 g |
| Huaora K, phylloquinone | 518.9 µg | 120 µg | 432.4 orau | 1491 orau | 23 g |
| Huaora PP, KORE | 0.468 mg | 20 mg | 2.3 orau | 7.9 orau | 4274 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 224 mg | 2500 mg | 9% | 31 orau | 1116 g |
| Konupūmā, Ca | 152 mg | 1000 mg | 15.2 orau | 52.4 orau | 658 g |
| Konupora, Mg | 26 mg | 400 mg | 6.5 orau | 22.4 orau | 1538 g |
| Konutai, Na | 15 mg | 1300 mg | 1.2 orau | 4.1 orau | 8667 g |
| Sulphur, S | 33.5 mg | 1000 mg | 3.4 orau | 11.7 orau | 2985 g |
| Paihere, P | 34 mg | 800 mg | 4.3 orau | 14.8 orau | 2353 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.94 mg | 18 mg | 10.8 orau | 37.2 orau | 928 g |
| Manganese, Mn | 0.475 mg | 2 mg | 23.8 orau | 82.1 orau | 421 g |
| Parahi, Cu | 150 µg | 1000 µg | 15 orau | 51.7 orau | 667 g |
| Selenium, Mena | 1.2 µg | 55 µg | 2.2 orau | 7.6 orau | 4583 g |
| Zinc, Zn | 0.41 mg | 12 mg | 3.4 orau | 11.7 orau | 2927 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.75 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.21 g | ~ | |||
| valine | 0.228 g | ~ | |||
| Histidine * | 0.081 g | ~ | |||
| Isoleucine | 0.173 g | ~ | |||
| leucine | 0.307 g | ~ | |||
| lysine | 0.218 g | ~ | |||
| methionine | 0.076 g | ~ | |||
| threonine | 0.184 g | ~ | |||
| tryptophan | 0.058 g | ~ | |||
| phenylalanine | 0.206 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.229 g | ~ | |||
| Ko te waikawa Aspartic | 0.353 g | ~ | |||
| glycine | 0.201 g | ~ | |||
| waikawa glutamic | 0.457 g | ~ | |||
| Proline | 0.158 g | ~ | |||
| serine | 0.137 g | ~ | |||
| tyrosine | 0.13 g | ~ | |||
| cysteine | 0.038 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.099 g | max 18.7 g | |||
| 8: 0 Parani | 0.002 g | ~ | |||
| 10: 0 Mahinga | 0.002 g | ~ | |||
| 12: 0 Laurika | 0.002 g | ~ | |||
| 14: 0 Tuuturu | 0.004 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.076 g | ~ | |||
| 18: 0 Stearin | 0.014 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.028 g | min 16.8 g | 0.2 orau | 0.7 orau | |
| 16: 1 Palmitoleic | 0.02 g | ~ | |||
| 18:1 Olein (omega-9) | 0.007 g | ~ | |||
| Nga waikawa hinu momona | 0.17 g | i 11.2 ki 20.6 | 1.5 orau | 5.2 orau | |
| 18: 2 Linoleic | 0.051 g | ~ | |||
| 18: 3 Linolenika | 0.119 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.119 g | i 0.9 ki 3.7 | 13.2 orau | 45.5 orau | |
| Nga waikawa momi Omega-6 | 0.051 g | i 4.7 ki 16.8 | 1.1 orau | 3.8 orau |
Ko te uara o te kaha ko 29 kcal.
- kapu = 164 g (47.6 kCal)
- mōkihi (10 Oz) hua = 220 g (63.8 kCal)
Te keha, greens, whakatotoka, kohua, kaore he tote taonga i te huaora me nga kohuke penei: te huaora A - 59,8%, beta-carotene - 129,2%, huaora C - 24,2%, huaora E - 17,7%, huaora K - 432,4%, konupūmā - 15,2%, manganese - 23,8%, parahi - 15%
- 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.
- 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.
- 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.
- 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 29 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te painga o te Tipi, greens, hukapapa, kohuatia, kaore he tote, Calories, matūkai, taonga whai hua Te keke, greens, hukapapa, kohuatia, kaore he tote