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 | 48 kCal | 1684 kCal | 2.9 orau | 6% | 3508 g |
| Pūmua | 10 g | 76 g | 13.2 orau | 27.5 orau | 760 g |
| warowaihā | 2 g | 219 g | 0.9 orau | 1.9 orau | 10950 g |
| Water | 87 g | 2273 g | 3.8 orau | 7.9 orau | 2613 g |
| Ash | 1.3 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 11 µg | 900 µg | 1.2 orau | 2.5 orau | 8182 g |
| karotenana beta | 0.135 mg | 5 mg | 2.7 orau | 5.6 orau | 3704 g |
| Huaora B1, thiamine | 0.12 mg | 1.5 mg | 8% | 16.7 orau | 1250 g |
| Huaora B2, riboflavin | 0.386 mg | 1.8 mg | 21.4 orau | 44.6 orau | 466 g |
| Huaora B4, kowhiri | 2.5 mg | 500 mg | 0.5 orau | 1% | 20000 g |
| Huaora B5, pantothenic | 1.66 mg | 5 mg | 33.2 orau | 69.2 orau | 301 g |
| Huaora B6, pyridoxine | 0.133 mg | 2 mg | 6.7 orau | 14 orau | 1504 g |
| Huaora B9, folate | 16 µg | 400 µg | 4% | 8.3 orau | 2500 g |
| Huaora B12, cobalamin | 0.34 µg | 3 µg | 11.3 orau | 23.5 orau | 882 g |
| Huaora C, ascorbic | 0.5 mg | 90 mg | 0.6 orau | 1.3 orau | 18000 g |
| Huaora D, calciferol | 1.6 µg | 10 µg | 16 orau | 33.3 orau | 625 g |
| Huaora D3, cholecalciferol | 1.6 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 1.59 mg | 15 mg | 10.6 orau | 22.1 orau | 943 g |
| Huaora K, phylloquinone | 0.2 µg | 120 µg | 0.2 orau | 0.4 orau | 60000 g |
| Huaora PP, KORE | 0.14 mg | 20 mg | 0.7 orau | 1.5 orau | 14286 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 213 mg | 2500 mg | 8.5 orau | 17.7 orau | 1174 g |
| Konupūmā, Ca | 73 mg | 1000 mg | 7.3 orau | 15.2 orau | 1370 g |
| Konupora, Mg | 15 mg | 400 mg | 3.8 orau | 7.9 orau | 2667 g |
| Konutai, Na | 199 mg | 1300 mg | 15.3 orau | 31.9 orau | 653 g |
| Sulphur, S | 100 mg | 1000 mg | 10 orau | 20.8 orau | 1000 g |
| Paihere, P | 72 mg | 800 mg | 9% | 18.8 orau | 1111 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.98 mg | 18 mg | 11 orau | 22.9 orau | 909 g |
| Manganese, Mn | 0.006 mg | 2 mg | 0.3 orau | 0.6 orau | 33333 g |
| Parahi, Cu | 22 µg | 1000 µg | 2.2 orau | 4.6 orau | 4545 g |
| Selenium, Mena | 41.3 µg | 55 µg | 75.1 orau | 156.5 orau | 133 g |
| Zinc, Zn | 0.98 mg | 12 mg | 8.2 orau | 17.1 orau | 1224 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 2 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.577 g | ~ | |||
| valine | 0.792 g | ~ | |||
| Histidine * | 0.257 g | ~ | |||
| Isoleucine | 0.66 g | ~ | |||
| leucine | 0.972 g | ~ | |||
| lysine | 0.713 g | ~ | |||
| methionine | 0.387 g | ~ | |||
| threonine | 0.484 g | ~ | |||
| tryptophan | 0.164 g | ~ | |||
| phenylalanine | 0.645 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.624 g | ~ | |||
| Ko te waikawa Aspartic | 0.928 g | ~ | |||
| glycine | 0.365 g | ~ | |||
| waikawa glutamic | 1.69 g | ~ | |||
| Proline | 0.558 g | ~ | |||
| serine | 0.751 g | ~ | |||
| tyrosine | 0.456 g | ~ | |||
| cysteine | 0.229 g | ~ | |||
| Taimana | |||||
| Phytosterols | 95 mg | ~ |
Ko te uara o te kaha ko 48 kcal.
Te whakakapinga o nga hua, waikawa, hukapapa ranei, kore-momona whai rawa i te huaora me nga kohuke penei: te huaora B2 - 21,4%, huaora B5 - 33,2%, huaora B12 - 11,3%, huaora D - 16%, rino - 11%, waatea - 75,1%
- 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.
- 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.
- 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 D pupuri ana i te homeostasis o te konupūmā me te ūkuikui, e kawe ana i ngā mahinga o te kohuke wheua. Ko te kore o te huaora D ka ngoikore i te pungatara o te konupūmā me te ūkuikui i roto i nga wheua, ka nui ake te heke o te kiko o te koiwi, ka nui ake te raru o te osteoporosis.
- 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.
- 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 48 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te whaihua o te hua he whakakapinga, he wai he hukapapa ranei, he momona-kore, he kaata, he kai totika, he hua hei whakakapinga, he waikawa, he hukapapa ranei, he kore momona.