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 | 308 kCal | 1684 kCal | 18.3 orau | 5.9 orau | 547 g |
| Pūmua | 16.51 g | 76 g | 21.7 orau | 7% | 460 g |
| Fats | 14.72 g | 56 g | 26.3 orau | 8.5 orau | 380 g |
| warowaihā | 26.03 g | 219 g | 11.9 orau | 3.9 orau | 841 g |
| Muka muka | 2 g | 20 g | 10 orau | 3.2 orau | 1000 g |
| Water | 38.63 g | 2273 g | 1.7 orau | 0.6 orau | 5884 g |
| Ash | 2.11 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 50 µg | 900 µg | 5.6 orau | 1.8 orau | 1800 g |
| Retinol | 0.045 mg | ~ | |||
| karotenana beta | 0.061 mg | 5 mg | 1.2 orau | 0.4 orau | 8197 g |
| beta Cryptoxanthin | 2 µg | ~ | |||
| Lutein + Zeaxanthin | 37 µg | ~ | |||
| Huaora B1, thiamine | 0.293 mg | 1.5 mg | 19.5 orau | 6.3 orau | 512 g |
| Huaora B2, riboflavin | 0.363 mg | 1.8 mg | 20.2 orau | 6.6 orau | 496 g |
| Huaora B4, kowhiri | 28.9 mg | 500 mg | 5.8 orau | 1.9 orau | 1730 g |
| Huaora B5, pantothenic | 0.545 mg | 5 mg | 10.9 orau | 3.5 orau | 917 g |
| Huaora B6, pyridoxine | 0.228 mg | 2 mg | 11.4 orau | 3.7 orau | 877 g |
| Huaora B9, folate | 89 µg | 400 µg | 22.3 orau | 7.2 orau | 449 g |
| Huaora B12, cobalamin | 0.76 µg | 3 µg | 25.3 orau | 8.2 orau | 395 g |
| Huaora D, calciferol | 0.1 µg | 10 µg | 1% | 0.3 orau | 10000 g |
| Huaora E, alpha tocopherol, TE | 0.52 mg | 15 mg | 3.5 orau | 1.1 orau | 2885 g |
| tocopherol beta | 0.08 mg | ~ | |||
| Awhe Tocopherol | 0.9 mg | ~ | |||
| tocopherol | 0.22 mg | ~ | |||
| Huaora K, phylloquinone | 4.2 µg | 120 µg | 3.5 orau | 1.1 orau | 2857 g |
| Huaora PP, KORE | 5.217 mg | 20 mg | 26.1 orau | 8.5 orau | 383 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 196 mg | 2500 mg | 7.8 orau | 2.5 orau | 1276 g |
| Konupūmā, Ca | 119 mg | 1000 mg | 11.9 orau | 3.9 orau | 840 g |
| Konupora, Mg | 26 mg | 400 mg | 6.5 orau | 2.1 orau | 1538 g |
| Konutai, Na | 515 mg | 1300 mg | 39.6 orau | 12.9 orau | 252 g |
| Sulphur, S | 165.1 mg | 1000 mg | 16.5 orau | 5.4 orau | 606 g |
| Paihere, P | 161 mg | 800 mg | 20.1 orau | 6.5 orau | 497 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.71 mg | 18 mg | 15.1 orau | 4.9 orau | 664 g |
| Manganese, Mn | 0.316 mg | 2 mg | 15.8 orau | 5.1 orau | 633 g |
| Parahi, Cu | 111 µg | 1000 µg | 11.1 orau | 3.6 orau | 901 g |
| Selenium, Mena | 19.6 µg | 55 µg | 35.6 orau | 11.6 orau | 281 g |
| Zinc, Zn | 2.49 mg | 12 mg | 20.8 orau | 6.8 orau | 482 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 19.87 g | ~ | |||
| Mono- me nga waatea (huka) | 4.88 g | max 100 g | |||
| Te kūhuka (dextrose) | 1.76 g | ~ | |||
| lactose | 0.72 g | ~ | |||
| Tuhinga o mua | 0.46 g | ~ | |||
| huawhenua | 1.94 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.89 g | ~ | |||
| valine | 0.881 g | ~ | |||
| Histidine * | 0.445 g | ~ | |||
| Isoleucine | 0.755 g | ~ | |||
| leucine | 1.316 g | ~ | |||
| lysine | 0.784 g | ~ | |||
| methionine | 0.377 g | ~ | |||
| threonine | 0.571 g | ~ | |||
| tryptophan | 0.155 g | ~ | |||
| phenylalanine | 0.755 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.871 g | ~ | |||
| Ko te waikawa Aspartic | 1.229 g | ~ | |||
| Hydroxyproline | 0.29 g | ~ | |||
| glycine | 0.909 g | ~ | |||
| waikawa glutamic | 3.987 g | ~ | |||
| Proline | 1.945 g | ~ | |||
| serine | 0.716 g | ~ | |||
| tyrosine | 0.464 g | ~ | |||
| Taimana | |||||
| cholesterol | 43 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.57 g | max 1.9 g | |||
| momona momona monounsaturated | 0.493 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 6.473 g | max 18.7 g | |||
| 4: 0 Hinu | 0.076 g | ~ | |||
| 6-0 nairona | 0.059 g | ~ | |||
| 8: 0 Parani | 0.042 g | ~ | |||
| 10: 0 Mahinga | 0.108 g | ~ | |||
| 12: 0 Laurika | 0.126 g | ~ | |||
| 14: 0 Tuuturu | 0.648 g | ~ | |||
| 15: 0 Pentadecanoic | 0.086 g | ~ | |||
| 16:0 XNUMX Palmitic | 3.331 g | ~ | |||
| 17-0 margarine | 0.129 g | ~ | |||
| 18: 0 Stearin | 1.825 g | ~ | |||
| 20: 0 Taketake | 0.024 g | ~ | |||
| 22: 0 | 0.012 g | ~ | |||
| 24: 0 Hinengaro | 0.007 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 5.413 g | min 16.8 g | 32.2 orau | 10.5 orau | |
| 14: 1 Myristoleic | 0.111 g | ~ | |||
| 16: 1 Palmitoleic | 0.36 g | ~ | |||
| 16: 1 ki | 0.316 g | ~ | |||
| 16: 1 whakawhiti | 0.043 g | ~ | |||
| 17: 1 Heptadecene | 0.075 g | ~ | |||
| 18:1 Olein (omega-9) | 4.826 g | ~ | |||
| 18: 1 ki | 4.376 g | ~ | |||
| 18: 1 whakawhiti | 0.45 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.041 g | ~ | |||
| Nga waikawa hinu momona | 1.658 g | i 11.2 ki 20.6 | 14.8 orau | 4.8 orau | |
| 18: 2 Linoleic | 1.462 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.076 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 1.322 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.064 g | ~ | |||
| 18: 3 Linolenika | 0.131 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.125 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.005 g | ~ | |||
| 18: 3 trans (etahi atu isomer) | 0.001 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.004 g | ~ | |||
| 20: 3 Eicosatriene | 0.015 g | ~ | |||
| 20: 3 Omeka-6 | 0.015 g | ~ | |||
| 20: 4 Arachidonic | 0.025 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.005 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.14 g | i 0.9 ki 3.7 | 15.6 orau | 5.1 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.005 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.01 g | ~ | |||
| Nga waikawa momi Omega-6 | 1.376 g | i 4.7 ki 16.8 | 29.3 orau | 9.5 orau |
Ko te uara o te kaha ko 308 kcal.
- take = 100 g (308 kCal)
He kai nohopuku, he tiihi tiimai, he haehaea, he koretake taonga i te huaora me nga kohuke penei: te huaora B1 - 19,5%, huaora B2 - 20,2%, huaora B6 - 11,4%, huaora B9 - 22,3%, huaora B12 - 25,3%, huaora PP - 26,1%, konupūmā - 11,9%, ūkuikui - 20,1%, rino - 15,1%, manganese - 15,8%, parahi - 11,1%, selenium - 35,6%, konutea - 20,8%
- 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 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.
- 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.
- 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
- 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 308 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te kai nohopuku, te tiihi tiihi, me te tope paerewa, kaore i tino pai, he koata, he kai totika, he taonga whaihua te kai nohopuku, te tiihi tiihi, me te tapahi paerewa, kaore i tino pai