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 | 261 kCal | 1684 kCal | 15.5 orau | 5.9 orau | 645 g |
| Pūmua | 11.94 g | 76 g | 15.7 orau | 6% | 637 g |
| Fats | 14.1 g | 56 g | 25.2 orau | 9.7 orau | 397 g |
| warowaihā | 20.13 g | 219 g | 9.2 orau | 3.5 orau | 1088 g |
| Muka muka | 1.4 g | 20 g | 7% | 2.7 orau | 1429 g |
| Water | 50.54 g | 2273 g | 2.2 orau | 0.8 orau | 4497 g |
| Ash | 1.89 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 27 µg | 900 µg | 3% | 1.1 orau | 3333 g |
| Retinol | 0.022 mg | ~ | |||
| carotenes alpha | 1 µg | ~ | |||
| karotenana beta | 0.059 mg | 5 mg | 1.2 orau | 0.5 orau | 8475 g |
| beta Cryptoxanthin | 2 µg | ~ | |||
| Lutein + Zeaxanthin | 50 µg | ~ | |||
| Huaora B1, thiamine | 0.184 mg | 1.5 mg | 12.3 orau | 4.7 orau | 815 g |
| Huaora B2, riboflavin | 0.201 mg | 1.8 mg | 11.2 orau | 4.3 orau | 896 g |
| Huaora B4, kowhiri | 31.5 mg | 500 mg | 6.3 orau | 2.4 orau | 1587 g |
| Huaora B5, pantothenic | 0.441 mg | 5 mg | 8.8 orau | 3.4 orau | 1134 g |
| Huaora B6, pyridoxine | 0.17 mg | 2 mg | 8.5 orau | 3.3 orau | 1176 g |
| Huaora B9, folate | 40 µg | 400 µg | 10 orau | 3.8 orau | 1000 g |
| Huaora B12, cobalamin | 1.27 µg | 3 µg | 42.3 orau | 16.2 orau | 236 g |
| Huaora C, ascorbic | 0.3 mg | 90 mg | 0.3 orau | 0.1 orau | 30000 g |
| Huaora D, calciferol | 0.1 µg | 10 µg | 1% | 0.4 orau | 10000 g |
| Huaora E, alpha tocopherol, TE | 0.06 mg | 15 mg | 0.4 orau | 0.2 orau | 25000 g |
| Awhe Tocopherol | 1 mg | ~ | |||
| tocopherol | 0.87 mg | ~ | |||
| Huaora K, phylloquinone | 16.4 µg | 120 µg | 13.7 orau | 5.2 orau | 732 g |
| Huaora PP, KORE | 3.63 mg | 20 mg | 18.2 orau | 7% | 551 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 182 mg | 2500 mg | 7.3 orau | 2.8 orau | 1374 g |
| Konupūmā, Ca | 127 mg | 1000 mg | 12.7 orau | 4.9 orau | 787 g |
| Konupora, Mg | 25 mg | 400 mg | 6.3 orau | 2.4 orau | 1600 g |
| Konutai, Na | 485 mg | 1300 mg | 37.3 orau | 14.3 orau | 268 g |
| Sulphur, S | 119.4 mg | 1000 mg | 11.9 orau | 4.6 orau | 838 g |
| Paihere, P | 136 mg | 800 mg | 17 orau | 6.5 orau | 588 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.4 mg | 18 mg | 7.8 orau | 3% | 1286 g |
| Manganese, Mn | 0.212 mg | 2 mg | 10.6 orau | 4.1 orau | 943 g |
| Parahi, Cu | 131 µg | 1000 µg | 13.1 orau | 5% | 763 g |
| Selenium, Mena | 25.9 µg | 55 µg | 47.1 orau | 18 orau | 212 g |
| Zinc, Zn | 2.16 mg | 12 mg | 18 orau | 6.9 orau | 556 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 14.1 g | ~ | |||
| Mono- me nga waatea (huka) | 3.26 g | max 100 g | |||
| Te kūhuka (dextrose) | 1.1 g | ~ | |||
| lactose | 0.29 g | ~ | |||
| Tuhinga o mua | 0.25 g | ~ | |||
| Tuhinga o mua | 0.32 g | ~ | |||
| huawhenua | 1.3 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.58 g | ~ | |||
| valine | 0.52 g | ~ | |||
| Histidine * | 0.29 g | ~ | |||
| Isoleucine | 0.44 g | ~ | |||
| leucine | 0.81 g | ~ | |||
| lysine | 0.67 g | ~ | |||
| methionine | 0.24 g | ~ | |||
| threonine | 0.39 g | ~ | |||
| tryptophan | 0.11 g | ~ | |||
| phenylalanine | 0.45 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.61 g | ~ | |||
| Ko te waikawa Aspartic | 0.74 g | ~ | |||
| glycine | 0.7 g | ~ | |||
| waikawa glutamic | 2.35 g | ~ | |||
| Proline | 0.86 g | ~ | |||
| serine | 0.44 g | ~ | |||
| tyrosine | 0.24 g | ~ | |||
| cysteine | 0.15 g | ~ | |||
| Taimana | |||||
| cholesterol | 36 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 5.045 g | max 18.7 g | |||
| 4: 0 Hinu | 0.086 g | ~ | |||
| 6-0 nairona | 0.029 g | ~ | |||
| 8: 0 Parani | 0.02 g | ~ | |||
| 10: 0 Mahinga | 0.049 g | ~ | |||
| 12: 0 Laurika | 0.059 g | ~ | |||
| 14: 0 Tuuturu | 0.404 g | ~ | |||
| 15: 0 Pentadecanoic | 0.049 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.781 g | ~ | |||
| 17-0 margarine | 0.089 g | ~ | |||
| 18: 0 Stearin | 1.43 g | ~ | |||
| 20: 0 Taketake | 0.029 g | ~ | |||
| 22: 0 | 0.02 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 5.088 g | min 16.8 g | 30.3 orau | 11.6 orau | |
| 14: 1 Myristoleic | 0.069 g | ~ | |||
| 16: 1 Palmitoleic | 0.286 g | ~ | |||
| 18:1 Olein (omega-9) | 4.664 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.049 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.02 g | ~ | |||
| Nga waikawa hinu momona | 3.826 g | i 11.2 ki 20.6 | 34.2 orau | 13.1 orau | |
| 18: 2 Linoleic | 3.303 g | ~ | |||
| 18: 3 Linolenika | 0.454 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.049 g | ~ | |||
| 20: 4 Arachidonic | 0.02 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.503 g | i 0.9 ki 3.7 | 55.9 orau | 21.4 orau | |
| Nga waikawa momi Omega-6 | 3.323 g | i 4.7 ki 16.8 | 70.7 orau | 27.1 orau |
Ko te uara o te kaha ko 261 kcal.
- take = 219 g (571.6 kCal)
He kai nohopuku, he tiihi tiihi, he taarua, he tapahi paerewa, me nga mea kakara me te ranu motuhake whai rawa i te huaora me nga kohuke penei: te huaora B1 - 12,3%, huaora B2 - 11,2%, huaora B12 - 42,3%, huaora K - 13,7%, huaora PP - 18,2%, konupūmā - 12,7%, ūkuikui - 17%, parahi - 13,1%, waatea - 47,1%, konutea - 18%
- 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.
- 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 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.
- 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.
- 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 261 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te mea pai mo te kai Tere, tiiwhiwhi, takirua, me te tapahi paerewa, me nga mea kakara me te ranu waitohu, nga kaata, nga matūkai, nga taonga whaihua Kai nohopuku, tiihi tiimiri, taarua, me te tapahi paerewa me nga mea kakara me te ranu motuhake