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 | 185 kCal | 1684 kCal | 11 orau | 5.9 orau | 910 g |
| Pūmua | 13.87 g | 76 g | 18.3 orau | 9.9 orau | 548 g |
| Fats | 13.27 g | 56 g | 23.7 orau | 12.8 orau | 422 g |
| warowaihā | 1.35 g | 219 g | 0.6 orau | 0.3 orau | 16222 g |
| Water | 70.43 g | 2273 g | 3.1 orau | 1.7 orau | 3227 g |
| Ash | 1.08 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 187 µg | 900 µg | 20.8 orau | 11.2 orau | 481 g |
| Retinol | 0.185 mg | ~ | |||
| karotenana beta | 0.013 mg | 5 mg | 0.3 orau | 0.2 orau | 38462 g |
| beta Cryptoxanthin | 12 µg | ~ | |||
| Lutein + Zeaxanthin | 442 µg | ~ | |||
| Huaora B1, thiamine | 0.147 mg | 1.5 mg | 9.8 orau | 5.3 orau | 1020 g |
| Huaora B2, riboflavin | 0.382 mg | 1.8 mg | 21.2 orau | 11.5 orau | 471 g |
| Huaora B4, kowhiri | 263.4 mg | 500 mg | 52.7 orau | 28.5 orau | 190 g |
| Huaora B5, pantothenic | 1.759 mg | 5 mg | 35.2 orau | 19 orau | 284 g |
| Huaora B6, pyridoxine | 0.236 mg | 2 mg | 11.8 orau | 6.4 orau | 847 g |
| Huaora B9, folate | 76 µg | 400 µg | 19 orau | 10.3 orau | 526 g |
| Huaora B12, cobalamin | 5.1 µg | 3 µg | 170 orau | 91.9 orau | 59 g |
| Huaora D, calciferol | 1.7 µg | 10 µg | 17 orau | 9.2 orau | 588 g |
| Huaora D3, cholecalciferol | 1.7 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 1.29 mg | 15 mg | 8.6 orau | 4.6 orau | 1163 g |
| Huaora K, phylloquinone | 0.4 µg | 120 µg | 0.3 orau | 0.2 orau | 30000 g |
| Huaora PP, KORE | 0.189 mg | 20 mg | 0.9 orau | 0.5 orau | 10582 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 210 mg | 2500 mg | 8.4 orau | 4.5 orau | 1190 g |
| Konupūmā, Ca | 60 mg | 1000 mg | 6% | 3.2 orau | 1667 g |
| Konupora, Mg | 16 mg | 400 mg | 4% | 2.2 orau | 2500 g |
| Konutai, Na | 138 mg | 1300 mg | 10.6 orau | 5.7 orau | 942 g |
| Sulphur, S | 138.7 mg | 1000 mg | 13.9 orau | 7.5 orau | 721 g |
| Paihere, P | 208 mg | 800 mg | 26 orau | 14.1 orau | 385 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 3.64 mg | 18 mg | 20.2 orau | 10.9 orau | 495 g |
| Manganese, Mn | 0.038 mg | 2 mg | 1.9 orau | 1% | 5263 g |
| Parahi, Cu | 62 µg | 1000 µg | 6.2 orau | 3.4 orau | 1613 g |
| Selenium, Mena | 36.9 µg | 55 µg | 67.1 orau | 36.3 orau | 149 g |
| Zinc, Zn | 1.33 mg | 12 mg | 11.1 orau | 6% | 902 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.94 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.828 g | ~ | |||
| valine | 0.958 g | ~ | |||
| Histidine * | 0.346 g | ~ | |||
| Isoleucine | 0.647 g | ~ | |||
| leucine | 1.188 g | ~ | |||
| lysine | 1.03 g | ~ | |||
| methionine | 0.624 g | ~ | |||
| threonine | 0.797 g | ~ | |||
| tryptophan | 0.282 g | ~ | |||
| phenylalanine | 0.91 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.683 g | ~ | |||
| Ko te waikawa Aspartic | 0.841 g | ~ | |||
| glycine | 0.457 g | ~ | |||
| waikawa glutamic | 1.937 g | ~ | |||
| Proline | 0.52 g | ~ | |||
| serine | 1.043 g | ~ | |||
| tyrosine | 0.664 g | ~ | |||
| cysteine | 0.309 g | ~ | |||
| Taimana | |||||
| cholesterol | 852 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.595 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.05 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.849 g | ~ | |||
| 18: 0 Stearin | 0.696 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 5.747 g | min 16.8 g | 34.2 orau | 18.5 orau | |
| 16: 1 Palmitoleic | 0.394 g | ~ | |||
| 18:1 Olein (omega-9) | 5.353 g | ~ | |||
| Nga waikawa hinu momona | 1.672 g | i 11.2 ki 20.6 | 14.9 orau | 8.1 orau | |
| 18: 2 Linoleic | 0.68 g | ~ | |||
| 18: 3 Linolenika | 0.554 g | ~ | |||
| 20: 4 Arachidonic | 0.279 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.554 g | i 0.9 ki 3.7 | 61.6 orau | 33.3 orau | |
| Nga waikawa momi Omega-6 | 0.959 g | i 4.7 ki 16.8 | 20.4 orau | 11 orau |
Ko te uara o te kaha ko 185 kcal.
- hua manu = 144 gr (266.4 kcal)
Kuihi kuihi whai rawa i te huaora me nga kohuke penei: te huaora A - 20,8%, huaora B2 - 21,2%, choline - 52,7%, huaora B5 - 35,2%, huaora B6 - 11,8%, huaora B9 19%, huaora B12 - 170%, huaora D - 17%, ūkuikui - 26%, rino - 20,2%, waatea - 67,1%, konutea - 11,1%
- huaora He kei a ia te kawenga mo te whanaketanga noa, te whakaputa uri, te hauora o te kiri me te karu, me te mau tonu ki te aukati.
- 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.
- Mixed he waahanga no te lecithin, he mea nui ki te whakahiato me te pungao o te phospholipids i roto i te ate, he putake o nga roopu methyl koreutu, he mahi lipotropic.
- B5 huaora whai wāhi i roto i te pūmua, ngako, warowaihā pākia, pākia pākia, te whakahiatonga o te maha o nga homoni, hemoglobin, whakatairanga i te ngongo o nga waikawa amino me nga huka i roto i te kopu, e tautoko ana i te mahi o te uha adrenal. Ko te kore o te waikawa pantothenic ka mate i te kiri me nga kiriuhi mucous.
- 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 D pupuri ana i te homeostasis o te konupūmā me te ūkuikui, e kawe ana i ngā mahinga o te kohuke wheua. Ko te kore o te huaora D ka ngoikore i te pungatara o te konupūmā me te ūkuikui i roto i nga wheua, ka nui ake te heke o te kiko o te koiwi, ka nui ake te raru 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.
- 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 185 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te whai hua o te kuihi kuihi, nga kaata, nga matūkai, nga taonga whaihua Goose egg