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 | 116 kCal | 1684 kCal | 6.9 orau | 5.9 orau | 1452 g |
Pūmua | 1.49 g | 76 g | 2% | 1.7 orau | 5101 g |
Fats | 0.14 g | 56 g | 0.3 orau | 0.3 orau | 40000 g |
warowaihā | 23.58 g | 219 g | 10.8 orau | 9.3 orau | 929 g |
Muka muka | 3.9 g | 20 g | 19.5 orau | 16.8 orau | 513 g |
Water | 70.13 g | 2273 g | 3.1 orau | 2.7 orau | 3241 g |
Ash | 0.76 g | ~ | |||
huaora | |||||
Huaora A, RE | 6 µg | 900 µg | 0.7 orau | 0.6 orau | 15000 g |
karotenana beta | 0.073 mg | 5 mg | 1.5 orau | 1.3 orau | 6849 g |
Huaora B1, thiamine | 0.095 mg | 1.5 mg | 6.3 orau | 5.4 orau | 1579 g |
Huaora B2, riboflavin | 0.028 mg | 1.8 mg | 1.6 orau | 1.4 orau | 6429 g |
Huaora B4, kowhiri | 16.2 mg | 500 mg | 3.2 orau | 2.8 orau | 3086 g |
Huaora B5, pantothenic | 0.311 mg | 5 mg | 6.2 orau | 5.3 orau | 1608 g |
Huaora B6, pyridoxine | 0.228 mg | 2 mg | 11.4 orau | 9.8 orau | 877 g |
Huaora B9, folate | 16 µg | 400 µg | 4% | 3.4 orau | 2500 g |
Huaora C, ascorbic | 12.1 mg | 90 mg | 13.4 orau | 11.6 orau | 744 g |
Huaora E, alpha tocopherol, TE | 0.34 mg | 15 mg | 2.3 orau | 2% | 4412 g |
Huaora K, phylloquinone | 2.3 µg | 120 µg | 1.9 orau | 1.6 orau | 5217 g |
Huaora PP, KORE | 0.552 mg | 20 mg | 2.8 orau | 2.4 orau | 3623 g |
Makariniihi | |||||
Te pāhare pāporo, K | 670 mg | 2500 mg | 26.8 orau | 23.1 orau | 373 g |
Konupūmā, Ca | 14 mg | 1000 mg | 1.4 orau | 1.2 orau | 7143 g |
Konupora, Mg | 18 mg | 400 mg | 4.5 orau | 3.9 orau | 2222 g |
Konutai, Na | 8 mg | 1300 mg | 0.6 orau | 0.5 orau | 16250 g |
Sulphur, S | 14.9 mg | 1000 mg | 1.5 orau | 1.3 orau | 6711 g |
Paihere, P | 49 mg | 800 mg | 6.1 orau | 5.3 orau | 1633 g |
Tuhinga o nga waahanga | |||||
Rino, Fe | 0.52 mg | 18 mg | 2.9 orau | 2.5 orau | 3462 g |
Manganese, Mn | 0.371 mg | 2 mg | 18.6 orau | 16 orau | 539 g |
Parahi, Cu | 152 µg | 1000 µg | 15.2 orau | 13.1 orau | 658 g |
Selenium, Mena | 0.7 µg | 55 µg | 1.3 orau | 1.1 orau | 7857 g |
Zinc, Zn | 0.2 mg | 12 mg | 1.7 orau | 1.5 orau | 6000 g |
Warowaihā Kaihoko | |||||
Mono- me nga waatea (huka) | 0.49 g | max 100 g | |||
Nga waikawa Amino Nui | |||||
Arginine * | 0.124 g | ~ | |||
valine | 0.06 g | ~ | |||
Histidine * | 0.033 g | ~ | |||
Isoleucine | 0.05 g | ~ | |||
leucine | 0.094 g | ~ | |||
lysine | 0.058 g | ~ | |||
methionine | 0.02 g | ~ | |||
threonine | 0.052 g | ~ | |||
tryptophan | 0.012 g | ~ | |||
phenylalanine | 0.069 g | ~ | |||
Waikawa amino whakakapia | |||||
alanine | 0.061 g | ~ | |||
Ko te waikawa Aspartic | 0.151 g | ~ | |||
glycine | 0.052 g | ~ | |||
waikawa glutamic | 0.176 g | ~ | |||
Proline | 0.053 g | ~ | |||
serine | 0.079 g | ~ | |||
tyrosine | 0.039 g | ~ | |||
cysteine | 0.018 g | ~ | |||
Nga waikawa hinu momona | |||||
Nga waikawa hinu momona | 0.029 g | max 18.7 g | |||
16:0 XNUMX Palmitic | 0.027 g | ~ | |||
18: 0 Stearin | 0.003 g | ~ | |||
Ko te waikawa momona Monounsaturated | 0.005 g | min 16.8 g | |||
18:1 Olein (omega-9) | 0.005 g | ~ | |||
Nga waikawa hinu momona | 0.06 g | i 11.2 ki 20.6 | 0.5 orau | 0.4 orau | |
18: 2 Linoleic | 0.05 g | ~ | |||
18: 3 Linolenika | 0.009 g | ~ | |||
Nga waikawa momi Omega-3 | 0.009 g | i 0.9 ki 3.7 | 1% | 0.9 orau | |
Nga waikawa momi Omega-6 | 0.05 g | i 4.7 ki 16.8 | 1.1 orau | 0.9 orau |
Ko te uara o te kaha ko 116 kcal.
- kapu, poraka = 136 g (157.8 kCal)
- 0,5 kapu, poraka = 68 g (78.9 kCal)
Yam, kohuatia, tunua ranei, kaore he tote taonga i te huaora me nga kohuke penei: te huaora B6 - 11,4%, huaora C - 13,4%, pāhare pāporo - 26,8%, te konupora - 18,6%, parahi - 15,2%
- 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.
- 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 116 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea pai mo te Uwhi, kohuatia he tunu ranei, kaore he tote, nga kaata, nga matūkai, nga waahanga whaihua mo te Uwhi, kohuatia he tunu ranei, kaore he tote