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 | 259 kCal | 1684 kCal | 15.4 orau | 5.9 orau | 650 g |
| Pūmua | 8.5 g | 76 g | 11.2 orau | 4.3 orau | 894 g |
| Fats | 3.3 g | 56 g | 5.9 orau | 2.3 orau | 1697 g |
| warowaihā | 42.5 g | 219 g | 19.4 orau | 7.5 orau | 515 g |
| Muka muka | 5.8 g | 20 g | 29 orau | 11.2 orau | 345 g |
| Water | 37.3 g | 2273 g | 1.6 orau | 0.6 orau | 6094 g |
| Ash | 2.5 g | ~ | |||
| huaora | |||||
| karotenana beta | 0.004 mg | 5 mg | 0.1 orau | 125000 g | |
| beta Cryptoxanthin | 1 µg | ~ | |||
| Lutein + Zeaxanthin | 54 µg | ~ | |||
| Huaora B1, thiamine | 0.434 mg | 1.5 mg | 28.9 orau | 11.2 orau | 346 g |
| Huaora B2, riboflavin | 0.335 mg | 1.8 mg | 18.6 orau | 7.2 orau | 537 g |
| Huaora B4, kowhiri | 14.6 mg | 500 mg | 2.9 orau | 1.1 orau | 3425 g |
| Huaora B5, pantothenic | 0.44 mg | 5 mg | 8.8 orau | 3.4 orau | 1136 g |
| Huaora B6, pyridoxine | 0.075 mg | 2 mg | 3.8 orau | 1.5 orau | 2667 g |
| Huaora B9, folate | 151 µg | 400 µg | 37.8 orau | 14.6 orau | 265 g |
| Huaora C, ascorbic | 0.4 mg | 90 mg | 0.4 orau | 0.2 orau | 22500 g |
| Huaora E, alpha tocopherol, TE | 0.33 mg | 15 mg | 2.2 orau | 0.8 orau | 4545 g |
| Huaora K, phylloquinone | 1.2 µg | 120 µg | 1% | 0.4 orau | 10000 g |
| Huaora PP, KORE | 3.805 mg | 20 mg | 19 orau | 7.3 orau | 526 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 166 mg | 2500 mg | 6.6 orau | 2.5 orau | 1506 g |
| Konupūmā, Ca | 73 mg | 1000 mg | 7.3 orau | 2.8 orau | 1370 g |
| Konupora, Mg | 40 mg | 400 mg | 10 orau | 3.9 orau | 1000 g |
| Konutai, Na | 603 mg | 1300 mg | 46.4 orau | 17.9 orau | 216 g |
| Sulphur, S | 85 mg | 1000 mg | 8.5 orau | 3.3 orau | 1176 g |
| Paihere, P | 125 mg | 800 mg | 15.6 orau | 6% | 640 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.83 mg | 18 mg | 15.7 orau | 6.1 orau | 636 g |
| Manganese, Mn | 0.824 mg | 2 mg | 41.2 orau | 15.9 orau | 243 g |
| Parahi, Cu | 186 µg | 1000 µg | 18.6 orau | 7.2 orau | 538 g |
| Selenium, Mena | 30.9 µg | 55 µg | 56.2 orau | 21.7 orau | 178 g |
| Puoro, F | 51 µg | 4000 µg | 1.3 orau | 0.5 orau | 7843 g |
| Zinc, Zn | 1.14 mg | 12 mg | 9.5 orau | 3.7 orau | 1053 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 3.85 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.325 g | ~ | |||
| valine | 0.379 g | ~ | |||
| Histidine * | 0.182 g | ~ | |||
| Isoleucine | 0.319 g | ~ | |||
| leucine | 0.579 g | ~ | |||
| lysine | 0.233 g | ~ | |||
| methionine | 0.139 g | ~ | |||
| threonine | 0.255 g | ~ | |||
| tryptophan | 0.096 g | ~ | |||
| phenylalanine | 0.411 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.299 g | ~ | |||
| Ko te waikawa Aspartic | 0.442 g | ~ | |||
| glycine | 0.302 g | ~ | |||
| waikawa glutamic | 2.603 g | ~ | |||
| Proline | 0.909 g | ~ | |||
| serine | 0.417 g | ~ | |||
| tyrosine | 0.213 g | ~ | |||
| cysteine | 0.173 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.626 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.011 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.385 g | ~ | |||
| 18: 0 Stearin | 0.23 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.311 g | min 16.8 g | 7.8 orau | 3% | |
| 16: 1 Palmitoleic | 0.012 g | ~ | |||
| 18:1 Olein (omega-9) | 1.296 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.003 g | ~ | |||
| Nga waikawa hinu momona | 0.799 g | i 11.2 ki 20.6 | 7.1 orau | 2.7 orau | |
| 18: 2 Linoleic | 0.739 g | ~ | |||
| 18: 3 Linolenika | 0.06 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.06 g | i 0.9 ki 3.7 | 6.7 orau | 2.6 orau | |
| Nga waikawa momi Omega-6 | 0.739 g | i 4.7 ki 16.8 | 15.7 orau | 6.1 orau |
Ko te uara o te kaha ko 259 kcal.
- Oz = 28.35 g (73.4 kCal)
- poro = 32 g (82.9 kCal)
- poro, angiangi = 20 g (51.8 kCal)
- poro, rahi paramanawa = 7 g (18.1 kCal)
Te paraka rai taonga nui i te huaora me nga kohuke penei: te huaora B1 - 28,9%, huaora B2 - 18,6%, huaora B9 - 37,8%, huaora PP - 19%, ūkuikui - 15,6%, rino - 15,7 , 41,2, 18,6%, manganese - 56,2%, parahi - XNUMX%, waatea - XNUMX%
- 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 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 259 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te whaihua o te Rihi hei tunutunu, he Calories, he matūkai, he hua whaihua mo te Rye taro.