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 | 204 kCal | 1684 kCal | 12.1 orau | 5.9 orau | 825 g |
| Pūmua | 2.22 g | 76 g | 2.9 orau | 1.4 orau | 3423 g |
| Fats | 13.21 g | 56 g | 23.6 orau | 11.6 orau | 424 g |
| warowaihā | 20.16 g | 219 g | 9.2 orau | 4.5 orau | 1086 g |
| Muka muka | 1.7 g | 20 g | 8.5 orau | 4.2 orau | 1176 g |
| Water | 61.96 g | 2273 g | 2.7 orau | 1.3 orau | 3668 g |
| Ash | 0.75 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 9 µg | 900 µg | 1% | 0.5 orau | 10000 g |
| Huaora B1, thiamine | 0.052 mg | 1.5 mg | 3.5 orau | 1.7 orau | 2885 g |
| Huaora B2, riboflavin | 0.135 mg | 1.8 mg | 7.5 orau | 3.7 orau | 1333 g |
| Huaora B5, pantothenic | 0.732 mg | 5 mg | 14.6 orau | 7.2 orau | 683 g |
| Huaora B6, pyridoxine | 0.377 mg | 2 mg | 18.9 orau | 9.3 orau | 531 g |
| Huaora B9, folate | 12 µg | 400 µg | 3% | 1.5 orau | 3333 g |
| Huaora C, ascorbic | 10.4 mg | 90 mg | 11.6 orau | 5.7 orau | 865 g |
| Huaora PP, KORE | 1.448 mg | 20 mg | 7.2 orau | 3.5 orau | 1381 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 473 mg | 2500 mg | 18.9 orau | 9.3 orau | 529 g |
| Konupūmā, Ca | 20 mg | 1000 mg | 2% | 1% | 5000 g |
| Konupora, Mg | 34 mg | 400 mg | 8.5 orau | 4.2 orau | 1176 g |
| Konutai, Na | 43 mg | 1300 mg | 3.3 orau | 1.6 orau | 3023 g |
| Sulphur, S | 22.2 mg | 1000 mg | 2.2 orau | 1.1 orau | 4505 g |
| Paihere, P | 93 mg | 800 mg | 11.6 orau | 5.7 orau | 860 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.96 mg | 18 mg | 5.3 orau | 2.6 orau | 1875 g |
| Manganese, Mn | 0.226 mg | 2 mg | 11.3 orau | 5.5 orau | 885 g |
| Parahi, Cu | 241 µg | 1000 µg | 24.1 orau | 11.8 orau | 415 g |
| Selenium, Mena | 1.2 µg | 55 µg | 2.2 orau | 1.1 orau | 4583 g |
| Zinc, Zn | 0.55 mg | 12 mg | 4.6 orau | 2.3 orau | 2182 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.111 g | ~ | |||
| valine | 0.12 g | ~ | |||
| Histidine * | 0.048 g | ~ | |||
| Isoleucine | 0.089 g | ~ | |||
| leucine | 0.131 g | ~ | |||
| lysine | 0.132 g | ~ | |||
| methionine | 0.034 g | ~ | |||
| threonine | 0.08 g | ~ | |||
| tryptophan | 0.034 g | ~ | |||
| phenylalanine | 0.095 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.069 g | ~ | |||
| Ko te waikawa Aspartic | 0.513 g | ~ | |||
| glycine | 0.068 g | ~ | |||
| waikawa glutamic | 0.368 g | ~ | |||
| Proline | 0.08 g | ~ | |||
| serine | 0.095 g | ~ | |||
| tyrosine | 0.079 g | ~ | |||
| cysteine | 0.03 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.313 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.001 g | ~ | |||
| 12: 0 Laurika | 0.003 g | ~ | |||
| 14: 0 Tuuturu | 0.053 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.864 g | ~ | |||
| 18: 0 Stearin | 1.39 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 5.824 g | min 16.8 g | 34.7 orau | 17 orau | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 5.822 g | ~ | |||
| Nga waikawa hinu momona | 3.474 g | i 11.2 ki 20.6 | 31 orau | 15.2 orau | |
| 18: 2 Linoleic | 3.252 g | ~ | |||
| 18: 3 Linolenika | 0.221 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.221 g | i 0.9 ki 3.7 | 24.6 orau | 12.1 orau | |
| Nga waikawa momi Omega-6 | 3.252 g | i 4.7 ki 16.8 | 69.2 orau | 33.9 orau |
Ko te uara o te kaha ko 204 kcal.
Ko te riwai a O'Brien, kua whakatotoka, kua maoa whai rawa i te huaora me nga kohuke penei: te huaora B5 - 14,6%, huaora B6 - 18,9%, huaora C - 11,6%, pāhare pāporo - 18,9%, ūkuikui - 11,6%, manganese - 11,3, 24,1, XNUMX%, parahi - XNUMX%
- 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.
- huaora C ka uru ki nga tauhohenga redox, ko te mahinga o te punaha aarai mate, e whakatairanga ana i te ngongo o te rino. Ko te ngoikoretanga e arai ana i nga kiri totika me te heke o te toto, te pongaponga ihu na te nui o te uru me te ngoikore o nga punga toto.
- pāhare pāporo Ko te katote intracellular matua e uru ana ki te whakaritenga o te wai, te waikawa me te toenga electrolyte, ka uru atu ki nga mahi whakaoho io, whakatekehanga ture.
- 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.
- 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.
Tags: ihirangi pūngoi 204 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te painga o te riwai a O'Brien, te hukapapa, te tunu, te kaata, te kai totika, nga taonga whaihua riwai a O'Brien, te hukapapa, te maoa.