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 | 283 kCal | 1684 kCal | 16.8 orau | 5.9 orau | 595 g |
| Pūmua | 13.25 g | 76 g | 17.4 orau | 6.1 orau | 574 g |
| Fats | 16.18 g | 56 g | 28.9 orau | 10.2 orau | 346 g |
| warowaihā | 21.26 g | 219 g | 9.7 orau | 3.4 orau | 1030 g |
| Water | 47.31 g | 2273 g | 2.1 orau | 0.7 orau | 4804 g |
| Ash | 2 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.18 mg | 1.5 mg | 12 orau | 4.2 orau | 833 g |
| Huaora B2, riboflavin | 0.13 mg | 1.8 mg | 7.2 orau | 2.5 orau | 1385 g |
| Huaora B4, kowhiri | 35.3 mg | 500 mg | 7.1 orau | 2.5 orau | 1416 g |
| Huaora B5, pantothenic | 0.33 mg | 5 mg | 6.6 orau | 2.3 orau | 1515 g |
| Huaora B6, pyridoxine | 0.11 mg | 2 mg | 5.5 orau | 1.9 orau | 1818 g |
| Huaora B9, folate | 82 µg | 400 µg | 20.5 orau | 7.2 orau | 488 g |
| Huaora B12, cobalamin | 0.21 µg | 3 µg | 7% | 2.5 orau | 1429 g |
| Huaora C, ascorbic | 4.9 mg | 90 mg | 5.4 orau | 1.9 orau | 1837 g |
| Huaora PP, KORE | 3.74 mg | 20 mg | 18.7 orau | 6.6 orau | 535 g |
| Betaine | 28.5 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 194 mg | 2500 mg | 7.8 orau | 2.8 orau | 1289 g |
| Konupūmā, Ca | 33 mg | 1000 mg | 3.3 orau | 1.2 orau | 3030 g |
| Konupora, Mg | 19 mg | 400 mg | 4.8 orau | 1.7 orau | 2105 g |
| Konutai, Na | 526 mg | 1300 mg | 40.5 orau | 14.3 orau | 247 g |
| Paihere, P | 128 mg | 800 mg | 16 orau | 5.7 orau | 625 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.57 mg | 18 mg | 14.3 orau | 5.1 orau | 700 g |
| Manganese, Mn | 0.26 mg | 2 mg | 13 orau | 4.6 orau | 769 g |
| Parahi, Cu | 127 µg | 1000 µg | 12.7 orau | 4.5 orau | 787 g |
| Selenium, Mena | 22.2 µg | 55 µg | 40.4 orau | 14.3 orau | 248 g |
| Zinc, Zn | 1.03 mg | 12 mg | 8.6 orau | 3% | 1165 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.743 g | ~ | |||
| valine | 0.659 g | ~ | |||
| Histidine * | 0.383 g | ~ | |||
| Isoleucine | 0.666 g | ~ | |||
| leucine | 0.978 g | ~ | |||
| lysine | 0.958 g | ~ | |||
| methionine | 0.334 g | ~ | |||
| threonine | 0.523 g | ~ | |||
| tryptophan | 0.155 g | ~ | |||
| phenylalanine | 0.554 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.67 g | ~ | |||
| Ko te waikawa Aspartic | 1.077 g | ~ | |||
| glycine | 0.622 g | ~ | |||
| waikawa glutamic | 2.44 g | ~ | |||
| Proline | 0.732 g | ~ | |||
| serine | 0.504 g | ~ | |||
| tyrosine | 0.418 g | ~ | |||
| cysteine | 0.183 g | ~ | |||
| Taimana | |||||
| cholesterol | 33 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 4.685 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.003 g | ~ | |||
| 12: 0 Laurika | 0.006 g | ~ | |||
| 14: 0 Tuuturu | 0.16 g | ~ | |||
| 16:0 XNUMX Palmitic | 3.018 g | ~ | |||
| 18: 0 Stearin | 1.408 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 5.72 g | min 16.8 g | 34 orau | 12 orau | |
| 16: 1 Palmitoleic | 0.541 g | ~ | |||
| 18:1 Olein (omega-9) | 5.128 g | ~ | |||
| Nga waikawa hinu momona | 4.606 g | i 11.2 ki 20.6 | 41.1 orau | 14.5 orau | |
| 18: 2 Linoleic | 4 g | ~ | |||
| 18: 3 Linolenika | 0.527 g | ~ | |||
| 20: 4 Arachidonic | 0.079 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.527 g | i 0.9 ki 3.7 | 58.6 orau | 20.7 orau | |
| Nga waikawa momi Omega-6 | 4.079 g | i 4.7 ki 16.8 | 86.8 orau | 30.7 orau |
Ko te uara o te kaha ko 283 kcal.
- hanawiti = 182 g (515.1 kCal)
Kai nohopuku, heihei hanawiti hanawiti, korekore whai rawa i te huaora me nga kohuke penei: te huaora B1 - 12%, te huaora B9 - 20,5%, te huaora PP - 18,7%, te ūkuikui - 16%, te rino - 14,3%, te manganese - 13%, te parahi , 12,7%, waatea - 40,4%
- 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 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.
- 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.
Tags: ihirangi pūngoi 283 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te kai nohopuku, te henewiti whakakai heihei, he kore koretake, he koata, he kai totika, he taonga whaihua Te kai nohopuku, te hanawiti heihei hanawiti, kaore i pai