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 | 379 kCal | 1684 kCal | 22.5 orau | 5.9 orau | 444 g |
| Pūmua | 13.86 g | 76 g | 18.2 orau | 4.8 orau | 548 g |
| Fats | 4.82 g | 56 g | 8.6 orau | 2.3 orau | 1162 g |
| warowaihā | 66.92 g | 219 g | 30.6 orau | 8.1 orau | 327 g |
| Muka muka | 3.2 g | 20 g | 16 orau | 4.2 orau | 625 g |
| Water | 8.05 g | 2273 g | 0.4 orau | 0.1 orau | 28236 g |
| Ash | 3.15 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 18 µg | 900 µg | 2% | 0.5 orau | 5000 g |
| Retinol | 0.017 mg | ~ | |||
| karotenana beta | 0.005 mg | 5 mg | 0.1 orau | 100000 g | |
| Lutein + Zeaxanthin | 15 µg | ~ | |||
| Huaora B1, thiamine | 1.04 mg | 1.5 mg | 69.3 orau | 18.3 orau | 144 g |
| Huaora B2, riboflavin | 0.626 mg | 1.8 mg | 34.8 orau | 9.2 orau | 288 g |
| Huaora B4, kowhiri | 36 mg | 500 mg | 7.2 orau | 1.9 orau | 1389 g |
| Huaora B5, pantothenic | 1.252 mg | 5 mg | 25 orau | 6.6 orau | 399 g |
| Huaora B6, pyridoxine | 0.142 mg | 2 mg | 7.1 orau | 1.9 orau | 1408 g |
| Huaora B9, folate | 334 µg | 400 µg | 83.5 orau | 22 orau | 120 g |
| Huaora B12, cobalamin | 0.77 µg | 3 µg | 25.7 orau | 6.8 orau | 390 g |
| Huaora C, ascorbic | 0.7 mg | 90 mg | 0.8 orau | 0.2 orau | 12857 g |
| Huaora E, alpha tocopherol, TE | 0.13 mg | 15 mg | 0.9 orau | 0.2 orau | 11538 g |
| Huaora K, phylloquinone | 0.2 µg | 120 µg | 0.2 orau | 0.1 orau | 60000 g |
| Huaora PP, KORE | 3.882 mg | 20 mg | 19.4 orau | 5.1 orau | 515 g |
| Betaine | 121.1 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 347 mg | 2500 mg | 13.9 orau | 3.7 orau | 720 g |
| Konupūmā, Ca | 146 mg | 1000 mg | 14.6 orau | 3.9 orau | 685 g |
| Konupora, Mg | 49 mg | 400 mg | 12.3 orau | 3.2 orau | 816 g |
| Konutai, Na | 680 mg | 1300 mg | 52.3 orau | 13.8 orau | 191 g |
| Sulphur, S | 138.6 mg | 1000 mg | 13.9 orau | 3.7 orau | 722 g |
| Paihere, P | 331 mg | 800 mg | 41.4 orau | 10.9 orau | 242 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.75 mg | 18 mg | 15.3 orau | 4% | 655 g |
| Manganese, Mn | 0.696 mg | 2 mg | 34.8 orau | 9.2 orau | 287 g |
| Parahi, Cu | 193 µg | 1000 µg | 19.3 orau | 5.1 orau | 518 g |
| Selenium, Mena | 47.5 µg | 55 µg | 86.4 orau | 22.8 orau | 116 g |
| Zinc, Zn | 1.23 mg | 12 mg | 10.3 orau | 2.7 orau | 976 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 52.6 g | ~ | |||
| Mono- me nga waatea (huka) | 9.61 g | max 100 g | |||
| lactose | 6.9 g | ~ | |||
| Tuhinga o mua | 2.39 g | ~ | |||
| Tuhinga o mua | 0.32 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.504 g | ~ | |||
| valine | 0.639 g | ~ | |||
| Histidine * | 0.327 g | ~ | |||
| Isoleucine | 0.581 g | ~ | |||
| leucine | 1.082 g | ~ | |||
| lysine | 0.405 g | ~ | |||
| methionine | 0.167 g | ~ | |||
| threonine | 0.492 g | ~ | |||
| tryptophan | 0.221 g | ~ | |||
| phenylalanine | 0.692 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.472 g | ~ | |||
| Ko te waikawa Aspartic | 0.76 g | ~ | |||
| glycine | 0.444 g | ~ | |||
| waikawa glutamic | 4.554 g | ~ | |||
| Proline | 1.785 g | ~ | |||
| serine | 0.728 g | ~ | |||
| tyrosine | 0.223 g | ~ | |||
| cysteine | 0.179 g | ~ | |||
| Taimana | |||||
| cholesterol | 7 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.151 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.164 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.77 g | ~ | |||
| 18: 0 Stearin | 0.217 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.665 g | min 16.8 g | 4% | 1.1 orau | |
| 18:1 Olein (omega-9) | 0.665 g | ~ | |||
| Nga waikawa hinu momona | 0.813 g | i 11.2 ki 20.6 | 7.3 orau | 1.9 orau | |
| 18: 2 Linoleic | 0.813 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.813 g | i 4.7 ki 16.8 | 17.3 orau | 4.6 orau |
Ko te uara o te kaha ko 379 kcal.
Te tina, te makaroni, te tiihi me te ranu (ranunga maroke), ka purua ki roto i te pouaka, kaore i maoa whai rawa i te huaora me nga kohuke penei: te huaora B1 - 69,3%, huaora B2 - 34,8%, huaora B5 - 25%, huaora B9 - 83,5%, huaora B12 - 25,7%, huaora PP - 19,4 , 13,9, 14,6%, pāhare pāporo - 12,3%, konupūmā - 41,4%, konupora - 15,3%, ūkuikui - 34,8%, rino - 19,3%, manganese - 86,4%, parahi - XNUMX, XNUMX%, waatea - XNUMX%
- 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.
- 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 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.
- 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.
- konupūmā ko te waahanga nui o o tatou wheua, hei kaitautoko mo te punaha io, ka uru atu ki te aukati o te uaua. Ko te ngoikoretanga o te konupuna ka arahi ki te whakaheke i te tuaiwi, nga koiwi pelvic me nga pito o raro, ka piki te tuponotanga o te osteoporosis.
- konupora whai wāhi i roto i te pākia pūngao, te whakahiatotanga o te pūmua, waikawa karihi, he pānga whakaū i runga i te kiriuhi, e tika ana kia mau tonu te homeostasis o te konupūmā, te pāhare pāporo me te konutai. Ko te korenga o te konupora ka arahi ki te hypomagnesemia, he nui ake te morearea o te whakaheke toto, te mate ngakau.
- 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
- 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.
- 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 379 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea tina tina, makaroni me te tiihi me te ranu (ranunga maroke), ka purua ki roto i te pouaka, kaore i tunua, nga kaata, nga matūkai, nga taonga whaihua Tina, macaroni me te tiihi ranu (ranunga maroke) kikii i roto i te pouaka, kaua e werohia te wera