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 | 342 kCal | 1684 kCal | 20.3 orau | 5.9 orau | 492 g |
| Pūmua | 11.85 g | 76 g | 15.6 orau | 4.6 orau | 641 g |
| Fats | 16.3 g | 56 g | 29.1 orau | 8.5 orau | 344 g |
| warowaihā | 38.05 g | 219 g | 17.4 orau | 5.1 orau | 576 g |
| Muka muka | 0.7 g | 20 g | 3.5 orau | 1% | 2857 g |
| Water | 28.4 g | 2273 g | 1.2 orau | 0.4 orau | 8004 g |
| Ash | 4.7 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 27 µg | 900 µg | 3% | 0.9 orau | 3333 g |
| Retinol | 0.025 mg | ~ | |||
| karotenana beta | 0.02 mg | 5 mg | 0.4 orau | 0.1 orau | 25000 g |
| Lutein + Zeaxanthin | 5 µg | ~ | |||
| Huaora B1, thiamine | 0.45 mg | 1.5 mg | 30 orau | 8.8 orau | 333 g |
| Huaora B2, riboflavin | 0.28 mg | 1.8 mg | 15.6 orau | 4.6 orau | 643 g |
| Huaora B4, kowhiri | 40.8 mg | 500 mg | 8.2 orau | 2.4 orau | 1225 g |
| Huaora B5, pantothenic | 0.36 mg | 5 mg | 7.2 orau | 2.1 orau | 1389 g |
| Huaora B6, pyridoxine | 0.12 mg | 2 mg | 6% | 1.8 orau | 1667 g |
| Huaora B9, folate | 53 µg | 400 µg | 13.3 orau | 3.9 orau | 755 g |
| Huaora B12, cobalamin | 0.03 µg | 3 µg | 1% | 0.3 orau | 10000 g |
| Huaora C, ascorbic | 0.1 mg | 90 mg | 0.1 orau | 90000 g | |
| Huaora D, calciferol | 0.3 µg | 10 µg | 3% | 0.9 orau | 3333 g |
| Huaora E, alpha tocopherol, TE | 1.23 mg | 15 mg | 8.2 orau | 2.4 orau | 1220 g |
| Huaora K, phylloquinone | 5.7 µg | 120 µg | 4.8 orau | 1.4 orau | 2105 g |
| Huaora PP, KORE | 3.08 mg | 20 mg | 15.4 orau | 4.5 orau | 649 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 174 mg | 2500 mg | 7% | 2% | 1437 g |
| Konupūmā, Ca | 142 mg | 1000 mg | 14.2 orau | 4.2 orau | 704 g |
| Konupora, Mg | 20 mg | 400 mg | 5% | 1.5 orau | 2000 g |
| Konutai, Na | 974 mg | 1300 mg | 74.9 orau | 21.9 orau | 133 g |
| Sulphur, S | 118.5 mg | 1000 mg | 11.9 orau | 3.5 orau | 844 g |
| Paihere, P | 490 mg | 800 mg | 61.3 orau | 17.9 orau | 163 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.41 mg | 18 mg | 13.4 orau | 3.9 orau | 747 g |
| Manganese, Mn | 0.32 mg | 2 mg | 16 orau | 4.7 orau | 625 g |
| Parahi, Cu | 32 µg | 1000 µg | 3.2 orau | 0.9 orau | 3125 g |
| Selenium, Mena | 17.1 µg | 55 µg | 31.1 orau | 9.1 orau | 322 g |
| Zinc, Zn | 1.46 mg | 12 mg | 12.2 orau | 3.6 orau | 822 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 1.97 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.68 g | ~ | |||
| valine | 0.533 g | ~ | |||
| Histidine * | 0.382 g | ~ | |||
| Isoleucine | 0.513 g | ~ | |||
| leucine | 0.937 g | ~ | |||
| lysine | 0.818 g | ~ | |||
| methionine | 0.289 g | ~ | |||
| threonine | 0.481 g | ~ | |||
| tryptophan | 0.147 g | ~ | |||
| phenylalanine | 0.547 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.604 g | ~ | |||
| Ko te waikawa Aspartic | 0.957 g | ~ | |||
| glycine | 0.549 g | ~ | |||
| waikawa glutamic | 2.558 g | ~ | |||
| Proline | 0.794 g | ~ | |||
| serine | 0.533 g | ~ | |||
| tyrosine | 0.4 g | ~ | |||
| cysteine | 0.196 g | ~ | |||
| Taimana | |||||
| cholesterol | 22 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 10.096 g | max 18.7 g | |||
| 8: 0 Parani | 0.363 g | ~ | |||
| 10: 0 Mahinga | 0.346 g | ~ | |||
| 12: 0 Laurika | 2.997 g | ~ | |||
| 14: 0 Tuuturu | 1.28 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.357 g | ~ | |||
| 18: 0 Stearin | 2.644 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 4.277 g | min 16.8 g | 25.5 orau | 7.5 orau | |
| 16: 1 Palmitoleic | 0.182 g | ~ | |||
| 18:1 Olein (omega-9) | 4.064 g | ~ | |||
| Nga waikawa hinu momona | 0.918 g | i 11.2 ki 20.6 | 8.2 orau | 2.4 orau | |
| 18: 2 Linoleic | 0.808 g | ~ | |||
| 18: 3 Linolenika | 0.081 g | ~ | |||
| 20: 4 Arachidonic | 0.029 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.081 g | i 0.9 ki 3.7 | 9% | 2.6 orau | |
| Nga waikawa momi Omega-6 | 0.837 g | i 4.7 ki 16.8 | 17.8 orau | 5.2 orau |
Ko te uara o te kaha ko 342 kcal.
- pihikete = 113 g (386.5 kCal)
Kai nohopuku, pihikete ham taonga i te huaora me nga kohuke penei: te huaora B1 - 30%, huaora B2 - 15,6%, huaora B9 - 13,3%, huaora PP - 15,4%, konupūmā - 14,2%, ūkuikui - 61,3 , 13,4, 16%, rino - 31,1%, manganese - 12,2%, waatea - XNUMX%, konutea - XNUMX%
- 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 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.
- 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.
- 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
- 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 342 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te pai o te kai nohopuku, te pihikete me te ham, te karamu, nga matūkai, nga taonga whaihua o te kai nohopuku, pihikete me te ham