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 | 496 kCal | 1684 kCal | 29.5 orau | 5.9 orau | 340 g |
| Pūmua | 12.41 g | 76 g | 16.3 orau | 3.3 orau | 612 g |
| Fats | 25.12 g | 56 g | 44.9 orau | 9.1 orau | 223 g |
| warowaihā | 53.34 g | 219 g | 24.4 orau | 4.9 orau | 411 g |
| Muka muka | 3.4 g | 20 g | 17 orau | 3.4 orau | 588 g |
| Water | 3.28 g | 2273 g | 0.1 orau | 69299 g | |
| Ash | 2.46 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 1 µg | 900 µg | 0.1 orau | 90000 g | |
| Retinol | 0.001 mg | ~ | |||
| Lutein + Zeaxanthin | 7 µg | ~ | |||
| Huaora B1, thiamine | 0.552 mg | 1.5 mg | 36.8 orau | 7.4 orau | 272 g |
| Huaora B2, riboflavin | 0.294 mg | 1.8 mg | 16.3 orau | 3.3 orau | 612 g |
| Huaora B4, kowhiri | 24.7 mg | 500 mg | 4.9 orau | 1% | 2024 g |
| Huaora B5, pantothenic | 0.485 mg | 5 mg | 9.7 orau | 2% | 1031 g |
| Huaora B6, pyridoxine | 0.151 mg | 2 mg | 7.6 orau | 1.5 orau | 1325 g |
| Huaora B9, folate | 142 µg | 400 µg | 35.5 orau | 7.2 orau | 282 g |
| Huaora B12, cobalamin | 0.28 µg | 3 µg | 9.3 orau | 1.9 orau | 1071 g |
| Huaora E, alpha tocopherol, TE | 2.37 mg | 15 mg | 15.8 orau | 3.2 orau | 633 g |
| tocopherol beta | 0.15 mg | ~ | |||
| Awhe Tocopherol | 7.14 mg | ~ | |||
| tocopherol | 1.92 mg | ~ | |||
| Huaora K, phylloquinone | 12 µg | 120 µg | 10 orau | 2% | 1000 g |
| Huaora PP, KORE | 5.831 mg | 20 mg | 29.2 orau | 5.9 orau | 343 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 218 mg | 2500 mg | 8.7 orau | 1.8 orau | 1147 g |
| Konupūmā, Ca | 50 mg | 1000 mg | 5% | 1% | 2000 g |
| Konupora, Mg | 56 mg | 400 mg | 14 orau | 2.8 orau | 714 g |
| Konutai, Na | 829 mg | 1300 mg | 63.8 orau | 12.9 orau | 157 g |
| Sulphur, S | 124.1 mg | 1000 mg | 12.4 orau | 2.5 orau | 806 g |
| Paihere, P | 268 mg | 800 mg | 33.5 orau | 6.8 orau | 299 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.72 mg | 18 mg | 15.1 orau | 3% | 662 g |
| Manganese, Mn | 0.822 mg | 2 mg | 41.1 orau | 8.3 orau | 243 g |
| Parahi, Cu | 302 µg | 1000 µg | 30.2 orau | 6.1 orau | 331 g |
| Selenium, Mena | 8.2 µg | 55 µg | 14.9 orau | 3% | 671 g |
| Zinc, Zn | 1.04 mg | 12 mg | 8.7 orau | 1.8 orau | 1154 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 44.98 g | ~ | |||
| Mono- me nga waatea (huka) | 6.98 g | max 100 g | |||
| Te kūhuka (dextrose) | 1.68 g | ~ | |||
| Tuhinga o mua | 0.77 g | ~ | |||
| Tuhinga o mua | 4.53 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.197 g | ~ | |||
| valine | 0.527 g | ~ | |||
| Histidine * | 0.309 g | ~ | |||
| Isoleucine | 0.446 g | ~ | |||
| leucine | 0.841 g | ~ | |||
| lysine | 0.403 g | ~ | |||
| methionine | 0.178 g | ~ | |||
| threonine | 0.408 g | ~ | |||
| tryptophan | 0.134 g | ~ | |||
| phenylalanine | 0.652 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.474 g | ~ | |||
| Ko te waikawa Aspartic | 1.227 g | ~ | |||
| glycine | 0.665 g | ~ | |||
| waikawa glutamic | 3.167 g | ~ | |||
| Proline | 0.851 g | ~ | |||
| serine | 0.629 g | ~ | |||
| tyrosine | 0.475 g | ~ | |||
| cysteine | 0.196 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 4.406 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 3.307 g | ~ | |||
| 18: 0 Stearin | 0.55 g | ~ | |||
| 20: 0 Taketake | 0.17 g | ~ | |||
| 22: 0 | 0.38 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 13.003 g | min 16.8 g | 77.4 orau | 15.6 orau | |
| 18:1 Olein (omega-9) | 12.77 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.233 g | ~ | |||
| Nga waikawa hinu momona | 5.093 g | i 11.2 ki 20.6 | 45.5 orau | 9.2 orau | |
| 18: 2 Linoleic | 5.093 g | ~ | |||
| Nga waikawa momi Omega-6 | 5.093 g | i 4.7 ki 16.8 | 100 orau | 20.2 orau |
Ko te uara o te kaha ko 496 kcal.
- 0,5 Oz = 14.2 g (70.4 kCal)
- kapu, maru = 83 g (411.7 kcal)
- 6 pihikete = 39 g (193.4 kCal)
- hanawiti = 6.5 g (32.2 kCal)
Ngatata, tiihi, momo hanawiti, kapi ki te pata pīnati taonga i te huaora me nga kohuke penei: te huaora B1 - 36,8%, huaora B2 - 16,3%, huaora B9 - 35,5%, huaora E - 15,8%, huaora PP - 29,2%, konupora - 14%, ūkuikui - 33,5%, rino - 15,1%, manganese - 41,1%, parahi - 30,2%, wharewhare - 14,9%
- 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.
- 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 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 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.
- 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.
- 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.
- Iron he waahanga o nga pūmua o ngā momo mahi, tae atu ki nga whākōkī. Whai wāhi i roto i te kawe o irahiko, hāora, whakarite i te ara o te tauhohenga redox me te whakahohenga o te peroxidation. Ko te koretake o te kohi ka arahi ki te anemia hypochromic, myoglobin-ngoikore te atoni o nga uaua koiwi, te nui haere o te ngenge, te myocardiopathy, te gastritis atrophic.
- 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 pūngoi 496 kcal, hanganga matū, uara kai, huaora, ngā kohuke, he aha te mea whaihua? Ngatata, tiihi, momo hanawiti, kapi ki te pata pīnati, nga kaata, nga matūkai, nga taonga whaihua