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 | 151 kCal | 1684 kCal | 9% | 6% | 1115 g |
| Pūmua | 31.69 g | 76 g | 41.7 orau | 27.6 orau | 240 g |
| Fats | 2.71 g | 56 g | 4.8 orau | 3.2 orau | 2066 g |
| Water | 65.76 g | 2273 g | 2.9 orau | 1.9 orau | 3457 g |
| Ash | 1.42 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 9 µg | 900 µg | 1% | 0.7 orau | 10000 g |
| Retinol | 0.009 mg | ~ | |||
| Huaora B1, thiamine | 0.082 mg | 1.5 mg | 5.5 orau | 3.6 orau | 1829 g |
| Huaora B2, riboflavin | 0.135 mg | 1.8 mg | 7.5 orau | 5% | 1333 g |
| Huaora B4, kowhiri | 64.4 mg | 500 mg | 12.9 orau | 8.5 orau | 776 g |
| Huaora B5, pantothenic | 0.96 mg | 5 mg | 19.2 orau | 12.7 orau | 521 g |
| Huaora B6, pyridoxine | 1.08 mg | 2 mg | 54 orau | 35.8 orau | 185 g |
| Huaora B9, folate | 8 µg | 400 µg | 2% | 1.3 orau | 5000 g |
| Huaora B12, cobalamin | 0.7 µg | 3 µg | 23.3 orau | 15.4 orau | 429 g |
| Huaora D, calciferol | 0.2 µg | 10 µg | 2% | 1.3 orau | 5000 g |
| Huaora D3, cholecalciferol | 0.2 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.1 mg | 15 mg | 0.7 orau | 0.5 orau | 15000 g |
| tocopherol beta | 0.01 mg | ~ | |||
| Awhe Tocopherol | 0.12 mg | ~ | |||
| tocopherol | 0.03 mg | ~ | |||
| Huaora PP, KORE | 12.55 mg | 20 mg | 62.8 orau | 41.6 orau | 159 g |
| Betaine | 7.3 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 357 mg | 2500 mg | 14.3 orau | 9.5 orau | 700 g |
| Konupūmā, Ca | 6 mg | 1000 mg | 0.6 orau | 0.4 orau | 16667 g |
| Konupora, Mg | 35 mg | 400 mg | 8.8 orau | 5.8 orau | 1143 g |
| Konutai, Na | 61 mg | 1300 mg | 4.7 orau | 3.1 orau | 2131 g |
| Sulphur, S | 316.9 mg | 1000 mg | 31.7 orau | 21 orau | 316 g |
| Paihere, P | 290 mg | 800 mg | 36.3 orau | 24 orau | 276 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.02 mg | 18 mg | 5.7 orau | 3.8 orau | 1765 g |
| Manganese, Mn | 0.006 mg | 2 mg | 0.3 orau | 0.2 orau | 33333 g |
| Parahi, Cu | 67 µg | 1000 µg | 6.7 orau | 4.4 orau | 1493 g |
| Selenium, Mena | 31.4 µg | 55 µg | 57.1 orau | 37.8 orau | 175 g |
| Zinc, Zn | 2.2 mg | 12 mg | 18.3 orau | 12.1 orau | 545 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 2.298 g | ~ | |||
| valine | 1.467 g | ~ | |||
| Histidine * | 0.937 g | ~ | |||
| Isoleucine | 1.418 g | ~ | |||
| leucine | 2.613 g | ~ | |||
| lysine | 2.832 g | ~ | |||
| methionine | 0.931 g | ~ | |||
| threonine | 1.452 g | ~ | |||
| tryptophan | 0.36 g | ~ | |||
| phenylalanine | 1.233 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.971 g | ~ | |||
| Ko te waikawa Aspartic | 3.057 g | ~ | |||
| Hydroxyproline | 0.264 g | ~ | |||
| glycine | 1.732 g | ~ | |||
| waikawa glutamic | 5.067 g | ~ | |||
| Proline | 1.401 g | ~ | |||
| serine | 1.345 g | ~ | |||
| tyrosine | 1.122 g | ~ | |||
| cysteine | 0.334 g | ~ | |||
| Taimana | |||||
| cholesterol | 71 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.024 g | max 1.9 g | |||
| momona momona monounsaturated | 0.019 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.717 g | max 18.7 g | |||
| 4: 0 Hinu | 0.003 g | ~ | |||
| 8: 0 Parani | 0.001 g | ~ | |||
| 10: 0 Mahinga | 0.003 g | ~ | |||
| 12: 0 Laurika | 0.003 g | ~ | |||
| 14: 0 Tuuturu | 0.016 g | ~ | |||
| 15: 0 Pentadecanoic | 0.003 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.445 g | ~ | |||
| 17-0 margarine | 0.005 g | ~ | |||
| 18: 0 Stearin | 0.234 g | ~ | |||
| 20: 0 Taketake | 0.002 g | ~ | |||
| 22: 0 | 0.002 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.751 g | min 16.8 g | 4.5 orau | 3% | |
| 14: 1 Myristoleic | 0.003 g | ~ | |||
| 16: 1 Palmitoleic | 0.048 g | ~ | |||
| 16: 1 ki | 0.047 g | ~ | |||
| 16: 1 whakawhiti | 0.001 g | ~ | |||
| 17: 1 Heptadecene | 0.01 g | ~ | |||
| 18:1 Olein (omega-9) | 0.682 g | ~ | |||
| 18: 1 ki | 0.665 g | ~ | |||
| 18: 1 whakawhiti | 0.018 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.008 g | ~ | |||
| Nga waikawa hinu momona | 0.843 g | i 11.2 ki 20.6 | 7.5 orau | 5% | |
| 18: 2 Linoleic | 0.668 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.005 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 0.66 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.003 g | ~ | |||
| 18: 3 Linolenika | 0.036 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.034 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.002 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.006 g | ~ | |||
| 20: 3 Eicosatriene | 0.005 g | ~ | |||
| 20: 3 Omeka-6 | 0.005 g | ~ | |||
| 20: 4 Arachidonic | 0.09 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.003 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.053 g | i 0.9 ki 3.7 | 5.9 orau | 3.9 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.018 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.009 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.007 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.781 g | i 4.7 ki 16.8 | 16.6 orau | 11 orau |
Ko te uara o te kaha ko 151 kcal.
Korukoru, papa, 2.71% ngako, parai parai whai rawa i te huaora me nga kohuke penei i te: choline - 12,9%, huaora B5 - 19,2%, huaora B6 - 54%, huaora B12 - 23,3%, huaora PP - 62,8%, pāhare pāporo - 14,3%, ūkuikui - 36,3%, waatea - 57,1%, konutea - 18,3%
- 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.
- 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.
- 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.
- 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 151 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te take e whai kiko ai te korukoru, he momona iti, he 2.71% ngako, he parai i tunua ki te paraharaha, ko nga kaata, ko nga kai, ko nga taonga whaihua parai i roto i te ipu