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 | 29 kCal | 1684 kCal | 1.7 orau | 5.9 orau | 5807 g |
| Pūmua | 3.63 g | 76 g | 4.8 orau | 16.6 orau | 2094 g |
| Fats | 0.57 g | 56 g | 1% | 3.4 orau | 9825 g |
| warowaihā | 1.31 g | 219 g | 0.6 orau | 2.1 orau | 16718 g |
| Muka muka | 2.9 g | 20 g | 14.5 orau | 50 orau | 690 g |
| Water | 90.17 g | 2273 g | 4% | 13.8 orau | 2521 g |
| Ash | 1.43 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 586 µg | 900 µg | 65.1 orau | 224.5 orau | 154 g |
| karotenana beta | 7.035 mg | 5 mg | 140.7 orau | 485.2 orau | 71 g |
| Lutein + Zeaxanthin | 12651 µg | ~ | |||
| Huaora B1, thiamine | 0.094 mg | 1.5 mg | 6.3 orau | 21.7 orau | 1596 g |
| Huaora B2, riboflavin | 0.224 mg | 1.8 mg | 12.4 orau | 42.8 orau | 804 g |
| Huaora B4, kowhiri | 22.1 mg | 500 mg | 4.4 orau | 15.2 orau | 2262 g |
| Huaora B5, pantothenic | 0.094 mg | 5 mg | 1.9 orau | 6.6 orau | 5319 g |
| Huaora B6, pyridoxine | 0.172 mg | 2 mg | 8.6 orau | 29.7 orau | 1163 g |
| Huaora B9, folate | 145 µg | 400 µg | 36.3 orau | 125.2 orau | 276 g |
| Huaora C, ascorbic | 5.5 mg | 90 mg | 6.1 orau | 21 orau | 1636 g |
| Huaora E, alpha tocopherol, TE | 2.9 mg | 15 mg | 19.3 orau | 66.6 orau | 517 g |
| tocopherol beta | 0.01 mg | ~ | |||
| Awhe Tocopherol | 0.14 mg | ~ | |||
| Huaora K, phylloquinone | 372 µg | 120 µg | 310 orau | 1069 orau | 32 g |
| Huaora PP, KORE | 0.507 mg | 20 mg | 2.5 orau | 8.6 orau | 3945 g |
| Betaine | 117.4 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 346 mg | 2500 mg | 13.8 orau | 47.6 orau | 723 g |
| Konupūmā, Ca | 129 mg | 1000 mg | 12.9 orau | 44.5 orau | 775 g |
| Konupora, Mg | 75 mg | 400 mg | 18.8 orau | 64.8 orau | 533 g |
| Konutai, Na | 74 mg | 1300 mg | 5.7 orau | 19.7 orau | 1757 g |
| Sulphur, S | 36.3 mg | 1000 mg | 3.6 orau | 12.4 orau | 2755 g |
| Paihere, P | 49 mg | 800 mg | 6.1 orau | 21 orau | 1633 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.89 mg | 18 mg | 10.5 orau | 36.2 orau | 952 g |
| Manganese, Mn | 0.704 mg | 2 mg | 35.2 orau | 121.4 orau | 284 g |
| Parahi, Cu | 144 µg | 1000 µg | 14.4 orau | 49.7 orau | 694 g |
| Selenium, Mena | 6 µg | 55 µg | 10.9 orau | 37.6 orau | 917 g |
| Zinc, Zn | 0.56 mg | 12 mg | 4.7 orau | 16.2 orau | 2143 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.65 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.24 g | ~ | |||
| Tuhinga o mua | 0.24 g | ~ | |||
| huawhenua | 0.18 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.481 g | ~ | |||
| valine | 0.178 g | ~ | |||
| Histidine * | 0.049 g | ~ | |||
| Isoleucine | 0.126 g | ~ | |||
| leucine | 0.202 g | ~ | |||
| lysine | 0.251 g | ~ | |||
| methionine | 0.052 g | ~ | |||
| threonine | 0.217 g | ~ | |||
| tryptophan | 0.1 g | ~ | |||
| phenylalanine | 0.207 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.218 g | ~ | |||
| Ko te waikawa Aspartic | 0.429 g | ~ | |||
| glycine | 0.221 g | ~ | |||
| waikawa glutamic | 0.508 g | ~ | |||
| Proline | 0.198 g | ~ | |||
| serine | 0.17 g | ~ | |||
| tyrosine | 0.215 g | ~ | |||
| cysteine | 0.029 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.041 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.041 g | ~ | |||
| Nga waikawa hinu momona | 0.082 g | i 11.2 ki 20.6 | 0.7 orau | 2.4 orau | |
| 18: 3 Linolenika | 0.082 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.082 g | i 0.9 ki 3.7 | 9.1 orau | 31.4 orau |
Ko te uara o te kaha ko 29 kcal.
- kapu = 156 g (45.2 kCal)
- mōkihi (10 oz) = 284 g (82.4 kCal)
Koura, tapatapahi greens, whakatotoka, kaore i tunua whai rawa i roto i te huaora me nga kohuke penei: huaora A - 65,1%, beta-carotene - 140,7%, huaora B2 - 12,4%, huaora B9 - 36,3%, huaora E - 19,3%, huaora K - 310%, pāhare pāporo - 13,8%, konupūmā - 12,9%, konupora - 18,8%, manganese - 35,2%, parahi - 14,4%
- 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.
- B-karotene Ko te provitamin A me nga taonga antioxidant. Ko te 6 mcg beta-carotene he rite ki te 1 mcg o te huaora A.
- 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.
- huaora E kei i a ia nga momo antioxidant, he mea tika mo te mahi o nga gonad, ko te uaua o te ngakau, he kaiwhakapai i te kiri o te kiri i te kiri. I te ngoikore o te huaora E, ka kitea te hemolysis o te erythrocytes me nga mate neurological.
- Huaora K whakahaere i te whakaheke toto. Ko te kore o te huaora K ka piki ake te wa whakaheke toto, ka heke te ihirangi o te prothrombin i roto i te toto.
- 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.
- 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.
Tags: ihirangi pūngoi 29 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te painga o te Koura, he greens tapatapahi, he hukapapa, kaore i tunua, Calories, matūkai, taonga whaawha Piki, otaota tapatapahi, whakatotoka, kaore i tunua.