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 | 97 kCal | 1684 kCal | 5.8 orau | 6% | 1736 g |
| Pūmua | 1.4 g | 76 g | 1.8 orau | 1.9 orau | 5429 g |
| Fats | 0.1 g | 56 g | 0.2 orau | 0.2 orau | 56000 g |
| warowaihā | 20.94 g | 219 g | 9.6 orau | 9.9 orau | 1046 g |
| Muka muka | 3 g | 20 g | 15 orau | 15.5 orau | 667 g |
| Water | 73.46 g | 2273 g | 3.2 orau | 3.3 orau | 3094 g |
| Ash | 1.1 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.14 mg | 1.5 mg | 9.3 orau | 9.6 orau | 1071 g |
| Huaora B2, riboflavin | 0.2 mg | 1.8 mg | 11.1 orau | 11.4 orau | 900 g |
| Huaora B4, kowhiri | 36.2 mg | 500 mg | 7.2 orau | 7.4 orau | 1381 g |
| Huaora B5, pantothenic | 0.479 mg | 5 mg | 9.6 orau | 9.9 orau | 1044 g |
| Huaora B6, pyridoxine | 0.328 mg | 2 mg | 16.4 orau | 16.9 orau | 610 g |
| Huaora B9, folate | 16 µg | 400 µg | 4% | 4.1 orau | 2500 g |
| Huaora C, ascorbic | 4 mg | 90 mg | 4.4 orau | 4.5 orau | 2250 g |
| Huaora E, alpha tocopherol, TE | 1.2 mg | 15 mg | 8% | 8.2 orau | 1250 g |
| Huaora K, phylloquinone | 0.3 µg | 120 µg | 0.3 orau | 0.3 orau | 40000 g |
| Huaora PP, KORE | 1 mg | 20 mg | 5% | 5.2 orau | 2000 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 584 mg | 2500 mg | 23.4 orau | 24.1 orau | 428 g |
| Konupūmā, Ca | 11 mg | 1000 mg | 1.1 orau | 1.1 orau | 9091 g |
| Konupora, Mg | 22 mg | 400 mg | 5.5 orau | 5.7 orau | 1818 g |
| Konutai, Na | 14 mg | 1300 mg | 1.1 orau | 1.1 orau | 9286 g |
| Sulphur, S | 14 mg | 1000 mg | 1.4 orau | 1.4 orau | 7143 g |
| Paihere, P | 63 mg | 800 mg | 7.9 orau | 8.1 orau | 1270 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.06 mg | 18 mg | 0.3 orau | 0.3 orau | 30000 g |
| Manganese, Mn | 0.331 mg | 2 mg | 16.6 orau | 17.1 orau | 604 g |
| Parahi, Cu | 326 µg | 1000 µg | 32.6 orau | 33.6 orau | 307 g |
| Selenium, Mena | 0.7 µg | 55 µg | 1.3 orau | 1.3 orau | 7857 g |
| Zinc, Zn | 0.5 mg | 12 mg | 4.2 orau | 4.3 orau | 2400 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 4.8 g | max 100 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.026 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.001 g | ~ | |||
| 12: 0 Laurika | 0.003 g | ~ | |||
| 14: 0 Tuuturu | 0.001 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.016 g | ~ | |||
| 18: 0 Stearin | 0.004 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.002 g | min 16.8 g | |||
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 0.001 g | ~ | |||
| Nga waikawa hinu momona | 0.043 g | i 11.2 ki 20.6 | 0.4 orau | 0.4 orau | |
| 18: 2 Linoleic | 0.032 g | ~ | |||
| 18: 3 Linolenika | 0.01 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.01 g | i 0.9 ki 3.7 | 1.1 orau | 1.1 orau | |
| Nga waikawa momi Omega-6 | 0.032 g | i 4.7 ki 16.8 | 0.7 orau | 0.7 orau |
Ko te uara o te kaha ko 97 kcal.
- 0,5 kapu poro = 62 g (60.1 kCal)
- 4 nati wai = 36 g (34.9 kcal)
Wōnatiwai wai (matai), raw whai rawa i roto i te huaora me nga kohuke penei: huaora B2 - 11,1%, huaora B6 - 16,4%, pāhare pāporo - 23,4%, manganese - 16,6%, parahi - 32,6%
- 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.
- 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.
- 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.
- 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 97 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea whai hua Nut water (matai), raw, Calories, nutritive, taonga whai hua Nati wai (matai), raw