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 | 82 kCal | 1684 kCal | 4.9 orau | 6% | 2054 g |
| Pūmua | 16.77 g | 76 g | 22.1 orau | 27 orau | 453 g |
| Fats | 1.2 g | 56 g | 2.1 orau | 2.6 orau | 4667 g |
| Water | 79.37 g | 2273 g | 3.5 orau | 4.3 orau | 2864 g |
| Ash | 1.2 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 15 µg | 900 µg | 1.7 orau | 2.1 orau | 6000 g |
| Retinol | 0.015 mg | ~ | |||
| Huaora B1, thiamine | 0.05 mg | 1.5 mg | 3.3 orau | 4% | 3000 g |
| Huaora B2, riboflavin | 0.085 mg | 1.8 mg | 4.7 orau | 5.7 orau | 2118 g |
| Huaora B4, kowhiri | 80.9 mg | 500 mg | 16.2 orau | 19.8 orau | 618 g |
| Huaora B5, pantothenic | 0.58 mg | 5 mg | 11.6 orau | 14.1 orau | 862 g |
| Huaora B6, pyridoxine | 0.076 mg | 2 mg | 3.8 orau | 4.6 orau | 2632 g |
| Huaora B9, folate | 44 µg | 400 µg | 11 orau | 13.4 orau | 909 g |
| Huaora B12, cobalamin | 2.15 µg | 3 µg | 71.7 orau | 87.4 orau | 140 g |
| Huaora C, ascorbic | 0.9 mg | 90 mg | 1% | 1.2 orau | 10000 g |
| Huaora E, alpha tocopherol, TE | 1.5 mg | 15 mg | 10 orau | 12.2 orau | 1000 g |
| Huaora K, phylloquinone | 0.1 µg | 120 µg | 0.1 orau | 0.1 orau | 120000 g |
| Huaora PP, KORE | 2.28 mg | 20 mg | 11.4 orau | 13.9 orau | 877 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 296 mg | 2500 mg | 11.8 orau | 14.4 orau | 845 g |
| Konupūmā, Ca | 60 mg | 1000 mg | 6% | 7.3 orau | 1667 g |
| Konupora, Mg | 33 mg | 400 mg | 8.3 orau | 10.1 orau | 1212 g |
| Konutai, Na | 94 mg | 1300 mg | 7.2 orau | 8.8 orau | 1383 g |
| Sulphur, S | 167.7 mg | 1000 mg | 16.8 orau | 20.5 orau | 596 g |
| Paihere, P | 270 mg | 800 mg | 33.8 orau | 41.2 orau | 296 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.83 mg | 18 mg | 4.6 orau | 5.6 orau | 2169 g |
| Manganese, Mn | 0.522 mg | 2 mg | 26.1 orau | 31.8 orau | 383 g |
| Parahi, Cu | 685 µg | 1000 µg | 68.5 orau | 83.5 orau | 146 g |
| Selenium, Mena | 36.7 µg | 55 µg | 66.7 orau | 81.3 orau | 150 g |
| Zinc, Zn | 1.76 mg | 12 mg | 14.7 orau | 17.9 orau | 682 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.463 g | ~ | |||
| valine | 0.786 g | ~ | |||
| Histidine * | 0.341 g | ~ | |||
| Isoleucine | 0.811 g | ~ | |||
| leucine | 1.329 g | ~ | |||
| lysine | 1.457 g | ~ | |||
| methionine | 0.472 g | ~ | |||
| threonine | 0.676 g | ~ | |||
| tryptophan | 0.234 g | ~ | |||
| phenylalanine | 0.706 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.947 g | ~ | |||
| Ko te waikawa Aspartic | 1.731 g | ~ | |||
| glycine | 1.009 g | ~ | |||
| waikawa glutamic | 2.856 g | ~ | |||
| Proline | 0.553 g | ~ | |||
| serine | 0.66 g | ~ | |||
| tyrosine | 0.558 g | ~ | |||
| cysteine | 0.188 g | ~ | |||
| Taimana | |||||
| cholesterol | 133 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.181 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.005 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.111 g | ~ | |||
| 18: 0 Stearin | 0.049 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.244 g | min 16.8 g | 1.5 orau | 1.8 orau | |
| 16: 1 Palmitoleic | 0.027 g | ~ | |||
| 18:1 Olein (omega-9) | 0.147 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.012 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.05 g | ~ | |||
| Nga waikawa hinu momona | 0.367 g | i 11.2 ki 20.6 | 3.3 orau | 4% | |
| 18: 2 Linoleic | 0.09 g | ~ | |||
| 18: 3 Linolenika | 0.028 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.001 g | ~ | |||
| 20: 4 Arachidonic | 0.056 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.119 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.195 g | i 0.9 ki 3.7 | 21.7 orau | 26.5 orau | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.047 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.146 g | i 4.7 ki 16.8 | 3.1 orau | 3.8 orau |
Ko te uara o te kaha ko 82 kcal.
- 3 Oz = 85 g (69.7 kCal)
Koura, awaawa, koromamao whai rawa i roto i te huaora me nga kohuke penei: kowhiti - 16,2%, huaora B5 - 11,6%, huaora B9 - 11%, huaora B12 - 71,7%, huaora PP - 11,4%, pāhare pāporo - 11,8 %, ūkuikui - 33,8%, manganese - 26,1%, parahi - 68,5%, waatea - 66,7%, konutea - 14,7%
- Mixed he waahanga no te lecithin, he mea nui ki te whakahiato me te pungao o te phospholipids i roto i te ate, he putake o nga roopu methyl koreutu, he mahi lipotropic.
- 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.
- 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.
- B12 huaora whai wāhi nui i roto i te pākia me te huri o waikawa amino. Ko te Folate me te huaora B12 he huaora honohono ana ka uru ki te hanga toto. Ko te kore o te huaora B12 ka arahi ki te whanaketanga o te ngoikoretanga o te takawaenga tuarua, o te tuarua ranei, me te anemia, te leopenia, te thrombocytopenia.
- 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.
- 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.
- 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.
- 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.
- konutea he waahanga neke atu i te 300 nga whākōkī, ka whai wāhi ki ngā hātepe ki te whakakao me te whakakāhoretanga o te warowaihā, te pūmua, te ngako, te waikawa waikawa me te whakaritenga i te maha o ngā ira. Ko te koretake o te kohi ka arahi te mate toto, te mate tuarua o te mate, te ate ate, te koretake o te moepuku, me te koretake o te kopu. Ko nga rangahau o na tata tonu nei kua whakaatu i te kaha o te kaha o te konutea ki te aukati i te ngongo o te parahi, ana ka whanakehia te mate anemia.
Tags: ihirangi pūngoi 82 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea pai mo te mate pukupuku Awa, mohoao, koromamao, Calories, matūkai, taonga whaihua Awa mate pukupuku, mohoao, koromamao