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 | 165 kCal | 1684 kCal | 9.8 orau | 5.9 orau | 1021 g |
| Pūmua | 21.51 g | 76 g | 28.3 orau | 17.2 orau | 353 g |
| Fats | 8.1 g | 56 g | 14.5 orau | 8.8 orau | 691 g |
| Water | 69.13 g | 2273 g | 3% | 1.8 orau | 3288 g |
| Ash | 0.9 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 2 µg | 900 µg | 0.2 orau | 0.1 orau | 45000 g |
| Retinol | 0.002 mg | ~ | |||
| Huaora B1, thiamine | 0.053 mg | 1.5 mg | 3.5 orau | 2.1 orau | 2830 g |
| Huaora B2, riboflavin | 0.123 mg | 1.8 mg | 6.8 orau | 4.1 orau | 1463 g |
| Huaora B5, pantothenic | 0.616 mg | 5 mg | 12.3 orau | 7.5 orau | 812 g |
| Huaora B6, pyridoxine | 0.48 mg | 2 mg | 24 orau | 14.5 orau | 417 g |
| Huaora B9, folate | 7 µg | 400 µg | 1.8 orau | 1.1 orau | 5714 g |
| Huaora B12, cobalamin | 0.42 µg | 3 µg | 14 orau | 8.5 orau | 714 g |
| Huaora PP, KORE | 4.938 mg | 20 mg | 24.7 orau | 15 orau | 405 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 267 mg | 2500 mg | 10.7 orau | 6.5 orau | 936 g |
| Konupūmā, Ca | 13 mg | 1000 mg | 1.3 orau | 0.8 orau | 7692 g |
| Konupora, Mg | 24 mg | 400 mg | 6% | 3.6 orau | 1667 g |
| Konutai, Na | 55 mg | 1300 mg | 4.2 orau | 2.5 orau | 2364 g |
| Paihere, P | 180 mg | 800 mg | 22.5 orau | 13.6 orau | 444 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.41 mg | 18 mg | 7.8 orau | 4.7 orau | 1277 g |
| Manganese, Mn | 0.021 mg | 2 mg | 1.1 orau | 0.7 orau | 9524 g |
| Parahi, Cu | 81 µg | 1000 µg | 8.1 orau | 4.9 orau | 1235 g |
| Selenium, Mena | 22.3 µg | 55 µg | 40.5 orau | 24.5 orau | 247 g |
| Zinc, Zn | 1.54 mg | 12 mg | 12.8 orau | 7.8 orau | 779 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.514 g | ~ | |||
| valine | 1.121 g | ~ | |||
| Histidine * | 0.648 g | ~ | |||
| Isoleucine | 1.08 g | ~ | |||
| leucine | 1.674 g | ~ | |||
| lysine | 1.961 g | ~ | |||
| methionine | 0.606 g | ~ | |||
| threonine | 0.94 g | ~ | |||
| tryptophan | 0.238 g | ~ | |||
| phenylalanine | 0.842 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.368 g | ~ | |||
| Ko te waikawa Aspartic | 2.074 g | ~ | |||
| glycine | 1.277 g | ~ | |||
| waikawa glutamic | 3.435 g | ~ | |||
| Proline | 0.993 g | ~ | |||
| serine | 0.949 g | ~ | |||
| tyrosine | 0.818 g | ~ | |||
| cysteine | 0.236 g | ~ | |||
| Taimana | |||||
| cholesterol | 62 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.19 g | max 18.7 g | |||
| 12: 0 Laurika | 0.01 g | ~ | |||
| 14: 0 Tuuturu | 0.06 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.46 g | ~ | |||
| 18: 0 Stearin | 0.47 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.1 g | min 16.8 g | 18.5 orau | 11.2 orau | |
| 16: 1 Palmitoleic | 0.53 g | ~ | |||
| 18:1 Olein (omega-9) | 2.5 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.01 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.01 g | ~ | |||
| Nga waikawa hinu momona | 1.91 g | i 11.2 ki 20.6 | 17.1 orau | 10.4 orau | |
| 18: 2 Linoleic | 1.63 g | ~ | |||
| 18: 3 Linolenika | 0.11 g | ~ | |||
| 20: 4 Arachidonic | 0.09 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.14 g | i 0.9 ki 3.7 | 15.6 orau | 9.5 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.01 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.02 g | ~ | |||
| Nga waikawa momi Omega-6 | 1.72 g | i 4.7 ki 16.8 | 36.6 orau | 22.2 orau |
Ko te uara o te kaha ko 165 kcal.
- waeine (hua mai i te 1 lb kua oti te tunu) = 175 g (288.8 kCal)
- 0,5 korukoru, wheua tangohia = 1099 g (1813.4 kCal)
Korukoru Young, kiko ma me te kiri whai rawa i roto i te huaora me nga kohuke penei i te: huaora B5 - 12,3%, huaora B6 - 24%, huaora B12 - 14%, huaora PP - 24,7%, ūkuikui - 22,5%, selenium - 40,5 %, konutea - 12,8%
- 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.
- 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 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.
- 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 165 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te whaihua o te korukoru Young, te kiko ma me te kiri, nga kaata kai, nga matūkai, nga taonga korikori Young, kiko ma me te kiri