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 | 270 kCal | 1684 kCal | 16 orau | 5.9 orau | 624 g |
| Pūmua | 13.49 g | 76 g | 17.8 orau | 6.6 orau | 563 g |
| Fats | 12.9 g | 56 g | 23 orau | 8.5 orau | 434 g |
| warowaihā | 23.56 g | 219 g | 10.8 orau | 4% | 930 g |
| Muka muka | 1.9 g | 20 g | 9.5 orau | 3.5 orau | 1053 g |
| Water | 45.78 g | 2273 g | 2% | 0.7 orau | 4965 g |
| Ash | 2.38 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 55 µg | 900 µg | 6.1 orau | 2.3 orau | 1636 g |
| Retinol | 0.05 mg | ~ | |||
| carotenes alpha | 1 µg | ~ | |||
| karotenana beta | 0.055 mg | 5 mg | 1.1 orau | 0.4 orau | 9091 g |
| beta Cryptoxanthin | 2 µg | ~ | |||
| Lycopene | 1003 µg | ~ | |||
| Lutein + Zeaxanthin | 22 µg | ~ | |||
| Huaora B1, thiamine | 0.32 mg | 1.5 mg | 21.3 orau | 7.9 orau | 469 g |
| Huaora B2, riboflavin | 0.19 mg | 1.8 mg | 10.6 orau | 3.9 orau | 947 g |
| Huaora B4, kowhiri | 33.4 mg | 500 mg | 6.7 orau | 2.5 orau | 1497 g |
| Huaora B5, pantothenic | 0.417 mg | 5 mg | 8.3 orau | 3.1 orau | 1199 g |
| Huaora B6, pyridoxine | 0.374 mg | 2 mg | 18.7 orau | 6.9 orau | 535 g |
| Huaora B9, folate | 39 µg | 400 µg | 9.8 orau | 3.6 orau | 1026 g |
| Huaora B12, cobalamin | 1.31 µg | 3 µg | 43.7 orau | 16.2 orau | 229 g |
| Huaora C, ascorbic | 0.4 mg | 90 mg | 0.4 orau | 0.1 orau | 22500 g |
| Huaora D, calciferol | 0.1 µg | 10 µg | 1% | 0.4 orau | 10000 g |
| Huaora E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6 orau | 0.2 orau | 16667 g |
| Awhe Tocopherol | 0.34 mg | ~ | |||
| tocopherol | 0.1 mg | ~ | |||
| Huaora K, phylloquinone | 5.5 µg | 120 µg | 4.6 orau | 1.7 orau | 2182 g |
| Huaora PP, KORE | 3.51 mg | 20 mg | 17.6 orau | 6.5 orau | 570 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 184 mg | 2500 mg | 7.4 orau | 2.7 orau | 1359 g |
| Konupūmā, Ca | 123 mg | 1000 mg | 12.3 orau | 4.6 orau | 813 g |
| Konupora, Mg | 23 mg | 400 mg | 5.8 orau | 2.1 orau | 1739 g |
| Konutai, Na | 628 mg | 1300 mg | 48.3 orau | 17.9 orau | 207 g |
| Sulphur, S | 134.9 mg | 1000 mg | 13.5 orau | 5% | 741 g |
| Paihere, P | 142 mg | 800 mg | 17.8 orau | 6.6 orau | 563 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.25 mg | 18 mg | 12.5 orau | 4.6 orau | 800 g |
| Manganese, Mn | 0.254 mg | 2 mg | 12.7 orau | 4.7 orau | 787 g |
| Parahi, Cu | 98 µg | 1000 µg | 9.8 orau | 3.6 orau | 1020 g |
| Selenium, Mena | 22.7 µg | 55 µg | 41.3 orau | 15.3 orau | 242 g |
| Zinc, Zn | 2.21 mg | 12 mg | 18.4 orau | 6.8 orau | 543 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 18.17 g | ~ | |||
| Mono- me nga waatea (huka) | 5.24 g | max 100 g | |||
| galactose | 0.15 g | ~ | |||
| Te kūhuka (dextrose) | 1.78 g | ~ | |||
| lactose | 0.24 g | ~ | |||
| Tuhinga o mua | 0.48 g | ~ | |||
| Tuhinga o mua | 0.61 g | ~ | |||
| huawhenua | 1.98 g | ~ | |||
| Taimana | |||||
| cholesterol | 39 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 5.797 g | max 18.7 g | |||
| 4: 0 Hinu | 0.092 g | ~ | |||
| 6-0 nairona | 0.057 g | ~ | |||
| 8: 0 Parani | 0.043 g | ~ | |||
| 10: 0 Mahinga | 0.083 g | ~ | |||
| 12: 0 Laurika | 0.104 g | ~ | |||
| 14: 0 Tuuturu | 0.577 g | ~ | |||
| 15: 0 Pentadecanoic | 0.071 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.997 g | ~ | |||
| 17-0 margarine | 0.121 g | ~ | |||
| 18: 0 Stearin | 1.616 g | ~ | |||
| 20: 0 Taketake | 0.023 g | ~ | |||
| 22: 0 | 0.008 g | ~ | |||
| 24: 0 Hinengaro | 0.006 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 5.035 g | min 16.8 g | 30 orau | 11.1 orau | |
| 14: 1 Myristoleic | 0.083 g | ~ | |||
| 16: 1 Palmitoleic | 0.418 g | ~ | |||
| 16: 1 ki | 0.377 g | ~ | |||
| 16: 1 whakawhiti | 0.041 g | ~ | |||
| 17: 1 Heptadecene | 0.04 g | ~ | |||
| 18:1 Olein (omega-9) | 4.456 g | ~ | |||
| 18: 1 ki | 3.95 g | ~ | |||
| 18: 1 whakawhiti | 0.506 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.032 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.007 g | ~ | |||
| Nga waikawa hinu momona | 1.363 g | i 11.2 ki 20.6 | 12.2 orau | 4.5 orau | |
| 18: 2 Linoleic | 1.186 g | ~ | |||
| 18: 2 nga isomers whakauru | 0.075 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 1.111 g | ~ | |||
| 18: 3 Linolenika | 0.123 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.123 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.033 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.002 g | ~ | |||
| 20: 4 Arachidonic | 0.02 g | ~ | |||
| 20: 4 Omeka-6 | 0.02 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.156 g | i 0.9 ki 3.7 | 17.3 orau | 6.4 orau | |
| Nga waikawa momi Omega-6 | 1.133 g | i 4.7 ki 16.8 | 24.1 orau | 8.9 orau |
Ko te uara o te kaha ko 270 kcal.
- take = 127 g (342.9 kCal)
He kai nohopuku, he tiihi tiihi, me te tapahi paerewa, whakarehu taonga i te huaora me nga kohuke penei: te huaora B1 - 21,3%, huaora B6 - 18,7%, huaora B12 - 43,7%, huaora PP - 17,6%, konupūmā - 12,3%, ūkuikui - 17,8 , 12,5, 12,7%, rino - 41,3%, manganese - 18,4%, 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
- B6 huaora whai wāhi ki te tiaki i te urupare ārai, te aukati me te hātepe whakaohooho i roto i te punaha io, ki te huri o ngā waikawa amino, ki te pākia o te tryptophan, lipids me te waikawa ngako, ka whai wāhi ki te hanga noa i ngā erythrocytes, te pupuri i te taumata noa o te homocysteine i roto i te toto. Ko te iti o te kai o te huaora B6 me te heke iho o te hiahia, he takahi i te ahua o te kiri, te whanaketanga o te homocysteinemia, te anemia.
- 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.
- 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 270 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te kai nohopuku, tiihi tiihi, me te tope paerewa, he tau, he kaata, he kai totika, he taonga whaihua Te kai tere, te tiihi tiihi, me te tapahi paerewa, whakaranu