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 | 323 kCal | 1684 kCal | 19.2 orau | 5.9 orau | 521 g |
| Pūmua | 21.92 g | 76 g | 28.8 orau | 8.9 orau | 347 g |
| Fats | 24.14 g | 56 g | 43.1 orau | 13.3 orau | 232 g |
| warowaihā | 4.5 g | 219 g | 2.1 orau | 0.7 orau | 4867 g |
| Water | 43.67 g | 2273 g | 1.9 orau | 0.6 orau | 5205 g |
| Ash | 5.77 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 237 µg | 900 µg | 26.3 orau | 8.1 orau | 380 g |
| Retinol | 0.233 mg | ~ | |||
| Huaora B1, thiamine | 0.014 mg | 1.5 mg | 0.9 orau | 0.3 orau | 10714 g |
| Huaora B2, riboflavin | 0.4 mg | 1.8 mg | 22.2 orau | 6.9 orau | 450 g |
| Huaora B5, pantothenic | 0.5 mg | 5 mg | 10 orau | 3.1 orau | 1000 g |
| Huaora B6, pyridoxine | 0.035 mg | 2 mg | 1.8 orau | 0.6 orau | 5714 g |
| Huaora B9, folate | 6 µg | 400 µg | 1.5 orau | 0.5 orau | 6667 g |
| Huaora B12, cobalamin | 2.3 µg | 3 µg | 76.7 orau | 23.7 orau | 130 g |
| Huaora PP, KORE | 0.104 mg | 20 mg | 0.5 orau | 0.2 orau | 19231 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 284 mg | 2500 mg | 11.4 orau | 3.5 orau | 880 g |
| Konupūmā, Ca | 723 mg | 1000 mg | 72.3 orau | 22.4 orau | 138 g |
| Konupora, Mg | 28 mg | 400 mg | 7% | 2.2 orau | 1429 g |
| Konutai, Na | 1552 mg | 1300 mg | 119.4 orau | 37 orau | 84 g |
| Sulphur, S | 219.2 mg | 1000 mg | 21.9 orau | 6.8 orau | 456 g |
| Paihere, P | 526 mg | 800 mg | 65.8 orau | 20.4 orau | 152 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.6 mg | 18 mg | 3.3 orau | 1% | 3000 g |
| Manganese, Mn | 0.01 mg | 2 mg | 0.5 orau | 0.2 orau | 20000 g |
| Parahi, Cu | 30 µg | 1000 µg | 3% | 0.9 orau | 3333 g |
| Selenium, Mena | 16.1 µg | 55 µg | 29.3 orau | 9.1 orau | 342 g |
| Zinc, Zn | 3.55 mg | 12 mg | 29.6 orau | 9.2 orau | 338 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.917 g | ~ | |||
| valine | 1.313 g | ~ | |||
| Histidine * | 0.893 g | ~ | |||
| Isoleucine | 1.013 g | ~ | |||
| leucine | 1.938 g | ~ | |||
| lysine | 2.175 g | ~ | |||
| methionine | 0.567 g | ~ | |||
| threonine | 0.711 g | ~ | |||
| tryptophan | 0.319 g | ~ | |||
| phenylalanine | 1.113 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.55 g | ~ | |||
| Ko te waikawa Aspartic | 1.346 g | ~ | |||
| glycine | 0.361 g | ~ | |||
| waikawa glutamic | 4.549 g | ~ | |||
| Proline | 2.23 g | ~ | |||
| serine | 1.058 g | ~ | |||
| tyrosine | 1.199 g | ~ | |||
| cysteine | 0.141 g | ~ | |||
| Taimana | |||||
| cholesterol | 82 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 15.487 g | max 18.7 g | |||
| 4: 0 Hinu | 0.787 g | ~ | |||
| 6-0 nairona | 0.472 g | ~ | |||
| 8: 0 Parani | 0.265 g | ~ | |||
| 10: 0 Mahinga | 0.552 g | ~ | |||
| 12: 0 Laurika | 0.546 g | ~ | |||
| 14: 0 Tuuturu | 2.695 g | ~ | |||
| 16:0 XNUMX Palmitic | 6.938 g | ~ | |||
| 18: 0 Stearin | 2.511 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 6.801 g | min 16.8 g | 40.5 orau | 12.5 orau | |
| 16: 1 Palmitoleic | 0.653 g | ~ | |||
| 18:1 Olein (omega-9) | 5.691 g | ~ | |||
| Nga waikawa hinu momona | 0.6 g | i 11.2 ki 20.6 | 5.4 orau | 1.7 orau | |
| 18: 2 Linoleic | 0.33 g | ~ | |||
| 18: 3 Linolenika | 0.27 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.27 g | i 0.9 ki 3.7 | 30 orau | 9.3 orau | |
| Nga waikawa momi Omega-6 | 0.33 g | i 4.7 ki 16.8 | 7% | 2.2 orau |
Ko te uara o te kaha ko 323 kcal.
- Oz = 28.35 g (91.6 kCal)
- mōkihi (8 oz) = 227 g (733.2 kCal)
Hua tiihi, tiihi tukatuka Switzerland whai rawa i te huaora me nga kohuke penei i te: huaora A - 26,3%, huaora B2 - 22,2%, huaora B12 - 76,7%, pāhare pāporo - 11,4%, konupūmā - 72,3%, ūkuikui - 65,8, 29,3%, waatea - 29,6%, konutea - XNUMX%
- 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.
- 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.
- 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.
- 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 323 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te hua tiihi tiihi, Hihi tiihi kua tukatukahia, he pata, he kai totika, he taonga tiihi, tiihi tiihi