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 | 162 kCal | 1684 kCal | 9.6 orau | 5.9 orau | 1040 g |
| Pūmua | 1.6 g | 76 g | 2.1 orau | 1.3 orau | 4750 g |
| Fats | 0.34 g | 56 g | 0.6 orau | 0.4 orau | 16471 g |
| warowaihā | 14.12 g | 219 g | 6.4 orau | 4% | 1551 g |
| Muka muka | 24.1 g | 20 g | 120.5 orau | 74.4 orau | 83 g |
| Water | 58.66 g | 2273 g | 2.6 orau | 1.6 orau | 3875 g |
| Ash | 1.18 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 217 µg | 900 µg | 24.1 orau | 14.9 orau | 415 g |
| carotenes alpha | 31 µg | ~ | |||
| karotenana beta | 2.35 mg | 5 mg | 47 orau | 29 orau | 213 g |
| beta Cryptoxanthin | 483 µg | ~ | |||
| Lycopene | 6800 µg | ~ | |||
| Lutein + Zeaxanthin | 2001 µg | ~ | |||
| Huaora B1, thiamine | 0.016 mg | 1.5 mg | 1.1 orau | 0.7 orau | 9375 g |
| Huaora B2, riboflavin | 0.166 mg | 1.8 mg | 9.2 orau | 5.7 orau | 1084 g |
| Huaora B4, kowhiri | 12 mg | 500 mg | 2.4 orau | 1.5 orau | 4167 g |
| Huaora B5, pantothenic | 0.8 mg | 5 mg | 16 orau | 9.9 orau | 625 g |
| Huaora B6, pyridoxine | 0.076 mg | 2 mg | 3.8 orau | 2.3 orau | 2632 g |
| Huaora C, ascorbic | 426 mg | 90 mg | 473.3 orau | 292.2 orau | 21 g |
| Huaora E, alpha tocopherol, TE | 5.84 mg | 15 mg | 38.9 orau | 24 orau | 257 g |
| tocopherol beta | 0.05 mg | ~ | |||
| Awhe Tocopherol | 1.34 mg | ~ | |||
| tocopherol | 0.14 mg | ~ | |||
| Huaora K, phylloquinone | 25.9 µg | 120 µg | 21.6 orau | 13.3 orau | 463 g |
| Huaora PP, KORE | 1.3 mg | 20 mg | 6.5 orau | 4% | 1538 g |
| Betaine | 2.9 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 429 mg | 2500 mg | 17.2 orau | 10.6 orau | 583 g |
| Konupūmā, Ca | 169 mg | 1000 mg | 16.9 orau | 10.4 orau | 592 g |
| Konupora, Mg | 69 mg | 400 mg | 17.3 orau | 10.7 orau | 580 g |
| Konutai, Na | 4 mg | 1300 mg | 0.3 orau | 0.2 orau | 32500 g |
| Sulphur, S | 16 mg | 1000 mg | 1.6 orau | 1% | 6250 g |
| Paihere, P | 61 mg | 800 mg | 7.6 orau | 4.7 orau | 1311 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.06 mg | 18 mg | 5.9 orau | 3.6 orau | 1698 g |
| Manganese, Mn | 1.02 mg | 2 mg | 51 orau | 31.5 orau | 196 g |
| Parahi, Cu | 113 µg | 1000 µg | 11.3 orau | 7% | 885 g |
| Zinc, Zn | 0.25 mg | 12 mg | 2.1 orau | 1.3 orau | 4800 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 2.58 g | max 100 g | |||
| Te kūhuka (dextrose) | 1.34 g | ~ | |||
| Tuhinga o mua | 0.07 g | ~ | |||
| huawhenua | 1.16 g | ~ |
Ko te uara o te kaha ko 162 kcal.
Puawai mohoao, Amerika ki te Raki whai rawa i roto i te huaora me nga kohuke penei: te huaora A - 24,1%, beta-carotene - 47%, huaora B5 - 16%, huaora C - 473,3%, huaora E - 38,9%, huaora K - 21,6, 17,2%, pāhare pāporo - 16,9%, konupūmā - 17,3%, konupora - 51%, manganese - 11,3%, parahi - XNUMX%
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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 162 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te painga o te rohi mohoao, Amerika ki te Raki, Calories, matūkai, taonga whaihua Puihiihi, Amerika ki te Raki