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 | 526 kCal | 1684 kCal | 31.2 orau | 5.9 orau | 320 g |
| Pūmua | 9.3 g | 76 g | 12.2 orau | 2.3 orau | 817 g |
| Fats | 33.2 g | 56 g | 59.3 orau | 11.3 orau | 169 g |
| warowaihā | 41.7 g | 219 g | 19 orau | 3.6 orau | 525 g |
| Muka muka | 9.9 g | 20 g | 49.5 orau | 9.4 orau | 202 g |
| Water | 2.5 g | 2273 g | 0.1 orau | 90920 g | |
| Ash | 3.4 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 8 µg | 900 µg | 0.9 orau | 0.2 orau | 11250 g |
| Retinol | 0.001 mg | ~ | |||
| carotenes alpha | 40 µg | ~ | |||
| karotenana beta | 0.062 mg | 5 mg | 1.2 orau | 0.2 orau | 8065 g |
| Lutein + Zeaxanthin | 1002 µg | ~ | |||
| Huaora B1, thiamine | 0.124 mg | 1.5 mg | 8.3 orau | 1.6 orau | 1210 g |
| Huaora B2, riboflavin | 0.241 mg | 1.8 mg | 13.4 orau | 2.5 orau | 747 g |
| Huaora B4, kowhiri | 15.3 mg | 500 mg | 3.1 orau | 0.6 orau | 3268 g |
| Huaora B5, pantothenic | 0.461 mg | 5 mg | 9.2 orau | 1.7 orau | 1085 g |
| Huaora B6, pyridoxine | 0.235 mg | 2 mg | 11.8 orau | 2.2 orau | 851 g |
| Huaora B9, folate | 11 µg | 400 µg | 2.8 orau | 0.5 orau | 3636 g |
| Huaora B12, cobalamin | 0.53 µg | 3 µg | 17.7 orau | 3.4 orau | 566 g |
| Huaora C, ascorbic | 0.5 mg | 90 mg | 0.6 orau | 0.1 orau | 18000 g |
| Huaora E, alpha tocopherol, TE | 3.82 mg | 15 mg | 25.5 orau | 4.8 orau | 393 g |
| Huaora K, phylloquinone | 8.2 µg | 120 µg | 6.8 orau | 1.3 orau | 1463 g |
| Huaora PP, KORE | 1.453 mg | 20 mg | 7.3 orau | 1.4 orau | 1376 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 261 mg | 2500 mg | 10.4 orau | 2% | 958 g |
| Konupūmā, Ca | 113 mg | 1000 mg | 11.3 orau | 2.1 orau | 885 g |
| Konupora, Mg | 91 mg | 400 mg | 22.8 orau | 4.3 orau | 440 g |
| Konutai, Na | 889 mg | 1300 mg | 68.4 orau | 13 orau | 146 g |
| Sulphur, S | 93 mg | 1000 mg | 9.3 orau | 1.8 orau | 1075 g |
| Paihere, P | 361 mg | 800 mg | 45.1 orau | 8.6 orau | 222 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.24 mg | 18 mg | 12.4 orau | 2.4 orau | 804 g |
| Manganese, Mn | 0.713 mg | 2 mg | 35.7 orau | 6.8 orau | 281 g |
| Parahi, Cu | 140 µg | 1000 µg | 14 orau | 2.7 orau | 714 g |
| Selenium, Mena | 12 µg | 55 µg | 21.8 orau | 4.1 orau | 458 g |
| Zinc, Zn | 2.01 mg | 12 mg | 16.8 orau | 3.2 orau | 597 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.79 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.391 g | ~ | |||
| valine | 0.489 g | ~ | |||
| Histidine * | 0.252 g | ~ | |||
| Isoleucine | 0.402 g | ~ | |||
| leucine | 1.024 g | ~ | |||
| lysine | 0.443 g | ~ | |||
| methionine | 0.191 g | ~ | |||
| threonine | 0.417 g | ~ | |||
| tryptophan | 0.094 g | ~ | |||
| phenylalanine | 0.405 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.58 g | ~ | |||
| Ko te waikawa Aspartic | 0.718 g | ~ | |||
| glycine | 0.308 g | ~ | |||
| waikawa glutamic | 1.729 g | ~ | |||
| Proline | 0.743 g | ~ | |||
| serine | 0.446 g | ~ | |||
| tyrosine | 0.349 g | ~ | |||
| cysteine | 0.16 g | ~ | |||
| Taimana | |||||
| cholesterol | 11 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 6.41 g | max 18.7 g | |||
| 4: 0 Hinu | 0.03 g | ~ | |||
| 6-0 nairona | 0.02 g | ~ | |||
| 8: 0 Parani | 0.01 g | ~ | |||
| 10: 0 Mahinga | 0.03 g | ~ | |||
| 12: 0 Laurika | 0.02 g | ~ | |||
| 14: 0 Tuuturu | 0.22 g | ~ | |||
| 16:0 XNUMX Palmitic | 4.8 g | ~ | |||
| 18: 0 Stearin | 1.28 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 9.7 g | min 16.8 g | 57.7 orau | 11 orau | |
| 16: 1 Palmitoleic | 0.1 g | ~ | |||
| 18:1 Olein (omega-9) | 9.6 g | ~ | |||
| Nga waikawa hinu momona | 15.37 g | i 11.2 ki 20.6 | 100 orau | 19 orau | |
| 18: 2 Linoleic | 14.5 g | ~ | |||
| 18: 3 Linolenika | 0.88 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.88 g | i 0.9 ki 3.7 | 97.8 orau | 18.6 orau | |
| Nga waikawa momi Omega-6 | 14.5 g | i 4.7 ki 16.8 | 100 orau | 19 orau |
Ko te uara o te kaha ko 526 kcal.
- kapu = 11 g (57.9 kCal)
- Oz = 28.35 g (149.1 kCal)
Pahikau, tiihi tiihi taonga nui i te huaora me nga kohuke penei: te huaora B2 - 13,4%, huaora B6 - 11,8%, huaora B12 - 17,7%, huaora E - 25,5%, konupūmā - 11,3%, konupora - 22,8 , 45,1, 12,4%, ūkuikui - 35,7%, te rino - 14%, te manganese - 21,8%, te parahi - 16,8%, te waatea - XNUMX%, konutea - XNUMX%
- 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.
- 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 E kei i a ia nga momo antioxidant, he mea tika mo te mahi o nga gonad, ko te uaua o te ngakau, he kaiwhakapai i te kiri o te kiri i te kiri. I te ngoikore o te huaora E, ka kitea te hemolysis o te erythrocytes me nga mate neurological.
- 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.
- konupora whai wāhi i roto i te pākia pūngao, te whakahiatotanga o te pūmua, waikawa karihi, he pānga whakaū i runga i te kiriuhi, e tika ana kia mau tonu te homeostasis o te konupūmā, te pāhare pāporo me te konutai. Ko te korenga o te konupora ka arahi ki te hypomagnesemia, he nui ake te morearea o te whakaheke toto, te mate ngakau.
- 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 526 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te Pihikete, te tiihi-whakarakei, nga kaata, nga matūkai, nga taonga whai hua Pihu, paraoa tiihi