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 | 9.64 g | 76 g | 12.7 orau | 3.4 orau | 788 g |
| Fats | 0.6 g | 56 g | 1.1 orau | 0.3 orau | 9333 g |
| warowaihā | 76.26 g | 219 g | 34.8 orau | 9.2 orau | 287 g |
| Muka muka | 7.5 g | 20 g | 37.5 orau | 9.9 orau | 267 g |
| Water | 2 g | 2273 g | 0.1 orau | 113650 g | |
| Ash | 4 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 1 µg | 900 µg | 0.1 orau | 90000 g | |
| karotenana beta | 0.007 mg | 5 mg | 0.1 orau | 71429 g | |
| Lutein + Zeaxanthin | 39 µg | ~ | |||
| Huaora B1, thiamine | 1.08 mg | 1.5 mg | 72 orau | 19 orau | 139 g |
| Huaora B2, riboflavin | 0.115 mg | 1.8 mg | 6.4 orau | 1.7 orau | 1565 g |
| Huaora B4, kowhiri | 54.1 mg | 500 mg | 10.8 orau | 2.8 orau | 924 g |
| Huaora B6, pyridoxine | 0.8 mg | 2 mg | 40 orau | 10.6 orau | 250 g |
| Huaora B9, folate | 45 µg | 400 µg | 11.3 orau | 3% | 889 g |
| Huaora C, ascorbic | 9.3 mg | 90 mg | 10.3 orau | 2.7 orau | 968 g |
| Huaora E, alpha tocopherol, TE | 0.04 mg | 15 mg | 0.3 orau | 0.1 orau | 37500 g |
| Huaora K, phylloquinone | 9.1 µg | 120 µg | 7.6 orau | 2% | 1319 g |
| Huaora PP, KORE | 6.446 mg | 20 mg | 32.2 orau | 8.5 orau | 310 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 1628 mg | 2500 mg | 65.1 orau | 17.2 orau | 154 g |
| Konupūmā, Ca | 35 mg | 1000 mg | 3.5 orau | 0.9 orau | 2857 g |
| Konupora, Mg | 70 mg | 400 mg | 17.5 orau | 4.6 orau | 571 g |
| Konutai, Na | 643 mg | 1300 mg | 49.5 orau | 13.1 orau | 202 g |
| Sulphur, S | 96.4 mg | 1000 mg | 9.6 orau | 2.5 orau | 1037 g |
| Paihere, P | 167 mg | 800 mg | 20.9 orau | 5.5 orau | 479 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 3.57 mg | 18 mg | 19.8 orau | 5.2 orau | 504 g |
| Parahi, Cu | 174 µg | 1000 µg | 17.4 orau | 4.6 orau | 575 g |
| Selenium, Mena | 8.1 µg | 55 µg | 14.7 orau | 3.9 orau | 679 g |
| Zinc, Zn | 0.74 mg | 12 mg | 6.2 orau | 1.6 orau | 1622 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 3.69 g | max 100 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.15 g | max 18.7 g | |||
| 12: 0 Laurika | 0.015 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.11 g | ~ | |||
| 18: 0 Stearin | 0.015 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.015 g | min 16.8 g | 0.1 orau | ||
| 18:1 Olein (omega-9) | 0.015 g | ~ | |||
| Nga waikawa hinu momona | 0.255 g | i 11.2 ki 20.6 | 2.3 orau | 0.6 orau | |
| 18: 2 Linoleic | 0.2 g | ~ | |||
| 18: 3 Linolenika | 0.06 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.06 g | i 0.9 ki 3.7 | 6.7 orau | 1.8 orau | |
| Nga waikawa momi Omega-6 | 0.2 g | i 4.7 ki 16.8 | 4.3 orau | 1.1 orau |
Ko te uara o te kaha ko 379 kcal.
- Oz = 28.35 g (107.4 kCal)
- putea (8 oz) = 227 g (860.3 kCal)
Te maramara rīwai, te ngako-kore, me te tote he nui nga huaora me nga kohuke penei: huaora B1 - 72%, huaora B6 - 40%, huaora B9 - 11,3%, huaora PP - 32,2%, pāhare pāporo - 65,1%, konupora - 17,5%, ūkuikui - 20,9%, rino - 19,8%, parahi - 17,4%, selenium - 14,7%
- 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
- 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.
- 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.
- 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.
- 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.
- 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, hanganga matū, uara kai, huaora, kohuke, he pehea te whai hua Titipi rīwai, kore ngako, me te tote, Calories, matūkai, āhuatanga whai hua Titipi riwai, ngako-kore, me te tote