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 | 244 kCal | 1684 kCal | 14.5 orau | 5.9 orau | 690 g |
| Pūmua | 15.17 g | 76 g | 20 orau | 8.2 orau | 501 g |
| Fats | 10.3 g | 56 g | 18.4 orau | 7.5 orau | 544 g |
| warowaihā | 20.91 g | 219 g | 9.5 orau | 3.9 orau | 1047 g |
| Muka muka | 1.3 g | 20 g | 6.5 orau | 2.7 orau | 1538 g |
| Water | 49.91 g | 2273 g | 2.2 orau | 0.9 orau | 4554 g |
| Ash | 2.41 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 2 µg | 900 µg | 0.2 orau | 0.1 orau | 45000 g |
| Retinol | 0.002 mg | ~ | |||
| Lutein + Zeaxanthin | 19 µg | ~ | |||
| Huaora B1, thiamine | 0.217 mg | 1.5 mg | 14.5 orau | 5.9 orau | 691 g |
| Huaora B2, riboflavin | 0.287 mg | 1.8 mg | 15.9 orau | 6.5 orau | 627 g |
| Huaora B4, kowhiri | 40.1 mg | 500 mg | 8% | 3.3 orau | 1247 g |
| Huaora B6, pyridoxine | 0.215 mg | 2 mg | 10.8 orau | 4.4 orau | 930 g |
| Huaora B9, folate | 60 µg | 400 µg | 15 orau | 6.1 orau | 667 g |
| Huaora B12, cobalamin | 0.96 µg | 3 µg | 32 orau | 13.1 orau | 313 g |
| Huaora E, alpha tocopherol, TE | 0.43 mg | 15 mg | 2.9 orau | 1.2 orau | 3488 g |
| Huaora K, phylloquinone | 2.8 µg | 120 µg | 2.3 orau | 0.9 orau | 4286 g |
| Huaora PP, KORE | 4.343 mg | 20 mg | 21.7 orau | 8.9 orau | 461 g |
| Betaine | 21.3 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 224 mg | 2500 mg | 9% | 3.7 orau | 1116 g |
| Konupūmā, Ca | 55 mg | 1000 mg | 5.5 orau | 2.3 orau | 1818 g |
| Konupora, Mg | 23 mg | 400 mg | 5.8 orau | 2.4 orau | 1739 g |
| Konutai, Na | 653 mg | 1300 mg | 50.2 orau | 20.6 orau | 199 g |
| Sulphur, S | 151.7 mg | 1000 mg | 15.2 orau | 6.2 orau | 659 g |
| Paihere, P | 200 mg | 800 mg | 25 orau | 10.2 orau | 400 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.64 mg | 18 mg | 14.7 orau | 6% | 682 g |
| Manganese, Mn | 0.234 mg | 2 mg | 11.7 orau | 4.8 orau | 855 g |
| Parahi, Cu | 109 µg | 1000 µg | 10.9 orau | 4.5 orau | 917 g |
| Selenium, Mena | 18.2 µg | 55 µg | 33.1 orau | 13.6 orau | 302 g |
| Zinc, Zn | 2.27 mg | 12 mg | 18.9 orau | 7.7 orau | 529 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 17.65 g | ~ | |||
| Mono- me nga waatea (huka) | 3.84 g | max 100 g | |||
| Te kūhuka (dextrose) | 1.34 g | ~ | |||
| Tuhinga o mua | 1 g | ~ | |||
| huawhenua | 1.5 g | ~ | |||
| Taimana | |||||
| cholesterol | 30 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.389 g | max 1.9 g | |||
| momona momona monounsaturated | 0.346 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.399 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.2 g | ~ | |||
| 15: 0 Pentadecanoic | 0.032 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.951 g | ~ | |||
| 17-0 margarine | 0.079 g | ~ | |||
| 18: 0 Stearin | 1.108 g | ~ | |||
| 20: 0 Taketake | 0.015 g | ~ | |||
| 22: 0 | 0.009 g | ~ | |||
| 24: 0 Hinengaro | 0.004 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.987 g | min 16.8 g | 23.7 orau | 9.7 orau | |
| 14: 1 Myristoleic | 0.062 g | ~ | |||
| 16: 1 Palmitoleic | 0.279 g | ~ | |||
| 16: 1 ki | 0.258 g | ~ | |||
| 16: 1 whakawhiti | 0.02 g | ~ | |||
| 17: 1 Heptadecene | 0.052 g | ~ | |||
| 18:1 Olein (omega-9) | 3.561 g | ~ | |||
| 18: 1 ki | 3.235 g | ~ | |||
| 18: 1 whakawhiti | 0.326 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.034 g | ~ | |||
| Nga waikawa hinu momona | 1.762 g | i 11.2 ki 20.6 | 15.7 orau | 6.4 orau | |
| 18: 2 Linoleic | 1.552 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.043 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 1.465 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.044 g | ~ | |||
| 18: 3 Linolenika | 0.159 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.152 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.007 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.002 g | ~ | |||
| 20: 3 Eicosatriene | 0.01 g | ~ | |||
| 20: 3 Omeka-6 | 0.01 g | ~ | |||
| 20: 4 Arachidonic | 0.022 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.005 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.165 g | i 0.9 ki 3.7 | 18.3 orau | 7.5 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.004 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.008 g | ~ | |||
| Nga waikawa momi Omega-6 | 1.51 g | i 4.7 ki 16.8 | 32.1 orau | 13.2 orau |
Ko te uara o te kaha ko 244 kcal.
- hanawiti = 139 g (339.2 kCal)
Te kai tere, te hanawiti mīti tunu, karekau he kakara taonga i te huaora me nga kohuke penei: te huaora B1 - 14,5%, huaora B2 - 15,9%, huaora B9 - 15%, huaora B12 - 32%, huaora PP - 21,7%, ūkuikui - 25%, rino - 14,7%, manganese - 11,7%, waatea - 33,1%, konutea - 18,9%
- 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.
- 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.
- 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
- 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 244 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te Kai Tere, te hanawiti mīti tunu, karekau, nga kaarai, nga matūkai, nga mea whai hua Kai tere, te hanawiti mīti tunu, karekau