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 | 212 kCal | 1684 kCal | 12.6 orau | 5.9 orau | 794 g |
| Pūmua | 13.84 g | 76 g | 18.2 orau | 8.6 orau | 549 g |
| Fats | 16.18 g | 56 g | 28.9 orau | 13.6 orau | 346 g |
| warowaihā | 2.08 g | 219 g | 0.9 orau | 0.4 orau | 10529 g |
| Water | 66.7 g | 2273 g | 2.9 orau | 1.4 orau | 3408 g |
| Ash | 1.2 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 176 µg | 900 µg | 19.6 orau | 9.2 orau | 511 g |
| Retinol | 0.171 mg | ~ | |||
| karotenana beta | 0.062 mg | 5 mg | 1.2 orau | 0.6 orau | 8065 g |
| beta Cryptoxanthin | 6 µg | ~ | |||
| Lutein + Zeaxanthin | 233 µg | ~ | |||
| Huaora B1, thiamine | 0.08 mg | 1.5 mg | 5.3 orau | 2.5 orau | 1875 g |
| Huaora B2, riboflavin | 0.52 mg | 1.8 mg | 28.9 orau | 13.6 orau | 346 g |
| Huaora B4, kowhiri | 180.6 mg | 500 mg | 36.1 orau | 17 orau | 277 g |
| Huaora B5, pantothenic | 0.94 mg | 5 mg | 18.8 orau | 8.9 orau | 532 g |
| Huaora B6, pyridoxine | 0.19 mg | 2 mg | 9.5 orau | 4.5 orau | 1053 g |
| Huaora B9, folate | 29 µg | 400 µg | 7.3 orau | 3.4 orau | 1379 g |
| Huaora B12, cobalamin | 1.01 µg | 3 µg | 33.7 orau | 15.9 orau | 297 g |
| Huaora C, ascorbic | 3.3 mg | 90 mg | 3.7 orau | 1.7 orau | 2727 g |
| Huaora D, calciferol | 1.1 µg | 10 µg | 11 orau | 5.2 orau | 909 g |
| Huaora E, alpha tocopherol, TE | 0.96 mg | 15 mg | 6.4 orau | 3% | 1563 g |
| Huaora K, phylloquinone | 9 µg | 120 µg | 7.5 orau | 3.5 orau | 1333 g |
| Huaora PP, KORE | 0.21 mg | 20 mg | 1.1 orau | 0.5 orau | 9524 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 147 mg | 2500 mg | 5.9 orau | 2.8 orau | 1701 g |
| Konupūmā, Ca | 57 mg | 1000 mg | 5.7 orau | 2.7 orau | 1754 g |
| Konupora, Mg | 14 mg | 400 mg | 3.5 orau | 1.7 orau | 2857 g |
| Konutai, Na | 187 mg | 1300 mg | 14.4 orau | 6.8 orau | 695 g |
| Sulphur, S | 138.4 mg | 1000 mg | 13.8 orau | 6.5 orau | 723 g |
| Paihere, P | 242 mg | 800 mg | 30.3 orau | 14.3 orau | 331 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.59 mg | 18 mg | 14.4 orau | 6.8 orau | 695 g |
| Manganese, Mn | 0.043 mg | 2 mg | 2.2 orau | 1% | 4651 g |
| Parahi, Cu | 67 µg | 1000 µg | 6.7 orau | 3.2 orau | 1493 g |
| Selenium, Mena | 22.5 µg | 55 µg | 40.9 orau | 19.3 orau | 244 g |
| Zinc, Zn | 1.66 mg | 12 mg | 13.8 orau | 6.5 orau | 723 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 1.64 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.836 g | ~ | |||
| valine | 0.96 g | ~ | |||
| Histidine * | 0.325 g | ~ | |||
| Isoleucine | 0.836 g | ~ | |||
| leucine | 1.185 g | ~ | |||
| lysine | 0.913 g | ~ | |||
| methionine | 0.427 g | ~ | |||
| threonine | 0.657 g | ~ | |||
| tryptophan | 0.212 g | ~ | |||
| phenylalanine | 0.75 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.763 g | ~ | |||
| Ko te waikawa Aspartic | 1.311 g | ~ | |||
| glycine | 0.438 g | ~ | |||
| waikawa glutamic | 1.773 g | ~ | |||
| Proline | 0.577 g | ~ | |||
| serine | 1.002 g | ~ | |||
| tyrosine | 0.562 g | ~ | |||
| cysteine | 0.307 g | ~ | |||
| Taimana | |||||
| cholesterol | 426 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 6.153 g | max 18.7 g | |||
| 6-0 nairona | 0.158 g | ~ | |||
| 8: 0 Parani | 0.048 g | ~ | |||
| 10: 0 Mahinga | 0.104 g | ~ | |||
| 12: 0 Laurika | 0.134 g | ~ | |||
| 14: 0 Tuuturu | 0.085 g | ~ | |||
| 16:0 XNUMX Palmitic | 3.909 g | ~ | |||
| 18: 0 Stearin | 1.522 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 5.889 g | min 16.8 g | 35.1 orau | 16.6 orau | |
| 16: 1 Palmitoleic | 0.515 g | ~ | |||
| 18:1 Olein (omega-9) | 5.374 g | ~ | |||
| Nga waikawa hinu momona | 1.969 g | i 11.2 ki 20.6 | 17.6 orau | 8.3 orau | |
| 18: 2 Linoleic | 1.649 g | ~ | |||
| 18: 3 Linolenika | 0.118 g | ~ | |||
| 20: 4 Arachidonic | 0.202 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.118 g | i 0.9 ki 3.7 | 13.1 orau | 6.2 orau | |
| Nga waikawa momi Omega-6 | 1.851 g | i 4.7 ki 16.8 | 39.4 orau | 18.6 orau |
Ko te uara o te kaha ko 212 kcal.
- 2 = 94 g (199.3 kCal)
Kai nohopuku, hua manu paraoa whai rawa i te huaora me nga kohuke penei: te huaora A - 19,6%, huaora B2 - 28,9%, choline - 36,1%, huaora B5 - 18,8%, huaora B12 - 33,7%, huaora D - 11%, ūkuikui - 30,3%, rino - 14,4%, waatea - 40,9%, konutea - 13,8%
- huaora He kei a ia te kawenga mo te whanaketanga noa, te whakaputa uri, te hauora o te kiri me te karu, me te mau tonu ki te aukati.
- 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.
- Mixed he waahanga no te lecithin, he mea nui ki te whakahiato me te pungao o te phospholipids i roto i te ate, he putake o nga roopu methyl koreutu, he mahi lipotropic.
- 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.
- 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.
- 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 212 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te hua o te kai nohopuku, he hua paraoa, he kohinga pata, he kai totika, he hua whaihua mo te kai nohopuku, hua manu paraoa