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 | 20 kCal | 1684 kCal | 1.2 orau | 6% | 8420 g |
| Pūmua | 1.14 g | 76 g | 1.5 orau | 7.5 orau | 6667 g |
| Fats | 0.23 g | 56 g | 0.4 orau | 2% | 24348 g |
| warowaihā | 0.86 g | 219 g | 0.4 orau | 2% | 25465 g |
| Muka muka | 3.5 g | 20 g | 17.5 orau | 87.5 orau | 571 g |
| Water | 93.2 g | 2273 g | 4.1 orau | 20.5 orau | 2439 g |
| Ash | 1.07 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 381 µg | 900 µg | 42.3 orau | 211.5 orau | 236 g |
| karotenana beta | 4.575 mg | 5 mg | 91.5 orau | 457.5 orau | 109 g |
| Lutein + Zeaxanthin | 8440 µg | ~ | |||
| Huaora B1, thiamine | 0.045 mg | 1.5 mg | 3% | 15 orau | 3333 g |
| Huaora B2, riboflavin | 0.072 mg | 1.8 mg | 4% | 20 orau | 2500 g |
| Huaora B5, pantothenic | 0.274 mg | 5 mg | 5.5 orau | 27.5 orau | 1825 g |
| Huaora B6, pyridoxine | 0.18 mg | 2 mg | 9% | 45 orau | 1111 g |
| Huaora B9, folate | 118 µg | 400 µg | 29.5 orau | 147.5 orau | 339 g |
| Huaora C, ascorbic | 27.4 mg | 90 mg | 30.4 orau | 152 orau | 328 g |
| Huaora E, alpha tocopherol, TE | 1.88 mg | 15 mg | 12.5 orau | 62.5 orau | 798 g |
| Huaora K, phylloquinone | 367.6 µg | 120 µg | 306.3 orau | 1531.5 orau | 33 g |
| Huaora PP, KORE | 0.411 mg | 20 mg | 2.1 orau | 10.5 orau | 4866 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 203 mg | 2500 mg | 8.1 orau | 40.5 orau | 1232 g |
| Konupūmā, Ca | 137 mg | 1000 mg | 13.7 orau | 68.5 orau | 730 g |
| Konupora, Mg | 22 mg | 400 mg | 5.5 orau | 27.5 orau | 1818 g |
| Konutai, Na | 265 mg | 1300 mg | 20.4 orau | 102 orau | 491 g |
| Sulphur, S | 11.4 mg | 1000 mg | 1.1 orau | 5.5 orau | 8772 g |
| Paihere, P | 29 mg | 800 mg | 3.6 orau | 18 orau | 2759 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.8 mg | 18 mg | 4.4 orau | 22 orau | 2250 g |
| Manganese, Mn | 0.337 mg | 2 mg | 16.9 orau | 84.5 orau | 593 g |
| Parahi, Cu | 253 µg | 1000 µg | 25.3 orau | 126.5 orau | 395 g |
| Selenium, Mena | 0.9 µg | 55 µg | 1.6 orau | 8% | 6111 g |
| Zinc, Zn | 0.14 mg | 12 mg | 1.2 orau | 6% | 8571 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.53 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.072 g | ~ | |||
| valine | 0.078 g | ~ | |||
| Histidine * | 0.028 g | ~ | |||
| Isoleucine | 0.059 g | ~ | |||
| leucine | 0.105 g | ~ | |||
| lysine | 0.074 g | ~ | |||
| methionine | 0.026 g | ~ | |||
| threonine | 0.063 g | ~ | |||
| tryptophan | 0.02 g | ~ | |||
| phenylalanine | 0.07 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.078 g | ~ | |||
| Ko te waikawa Aspartic | 0.121 g | ~ | |||
| glycine | 0.069 g | ~ | |||
| waikawa glutamic | 0.156 g | ~ | |||
| Proline | 0.054 g | ~ | |||
| serine | 0.047 g | ~ | |||
| tyrosine | 0.044 g | ~ | |||
| cysteine | 0.013 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.053 g | max 18.7 g | |||
| 8: 0 Parani | 0.001 g | ~ | |||
| 10: 0 Mahinga | 0.001 g | ~ | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.002 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.041 g | ~ | |||
| 18: 0 Stearin | 0.007 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.015 g | min 16.8 g | 0.1 orau | 0.5 orau | |
| 16: 1 Palmitoleic | 0.011 g | ~ | |||
| 18:1 Olein (omega-9) | 0.004 g | ~ | |||
| Nga waikawa hinu momona | 0.091 g | i 11.2 ki 20.6 | 0.8 orau | 4% | |
| 18: 2 Linoleic | 0.028 g | ~ | |||
| 18: 3 Linolenika | 0.064 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.064 g | i 0.9 ki 3.7 | 7.1 orau | 35.5 orau | |
| Nga waikawa momi Omega-6 | 0.028 g | i 4.7 ki 16.8 | 0.6 orau | 3% |
Ko te uara o te kaha ko 20 kcal.
- kapu, tapatapahia = 144 g (28.8 kCal)
Tote, greens, kohuatia, me te tote whai rawa i te huaora me nga kohuke penei: te huaora A - 42,3%, beta-karotenene - 91,5%, huaora B9 - 29,5%, huaora C - 30,4%, huaora E - 12,5%, huaora K - 306,3%, konupūmā - 13,7%, manganese - 16,9%, parahi - 25,3%
- 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.
- 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 20 kcal, hanganga matū, uara kai totika, huaora, kohuke, he aha te mea whai hua Koki, otaota, kohuatia, me te tote, te karamu, nga matūkai, nga taonga whai hua Tipi, greens, kohuatia, me te tote