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 Calories | 362 kCal | 1684 kCal | 21.5 orau | 5.9 orau | 465 g |
| Pūmua | 8.12 g | 76 g | 10.7 orau | 3% | 936 g |
| Fats | 3.59 g | 56 g | 6.4 orau | 1.8 orau | 1560 g |
| warowaihā | 69.59 g | 219 g | 31.8 orau | 8.8 orau | 315 g |
| Muka muka | 7.3 g | 20 g | 36.5 orau | 10.1 orau | 274 g |
| Water | 10.26 g | 2273 g | 0.5 orau | 0.1 orau | 22154 g |
| Ash | 1.13 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 11 µg | 900 µg | 1.2 orau | 0.3 orau | 8182 g |
| carotenes alpha | 63 µg | ~ | |||
| karotenana beta | 0.097 mg | 5 mg | 1.9 orau | 0.5 orau | 5155 g |
| Lutein + Zeaxanthin | 1355 µg | ~ | |||
| Huaora B1, thiamine | 0.385 mg | 1.5 mg | 25.7 orau | 7.1 orau | 390 g |
| Huaora B2, riboflavin | 0.201 mg | 1.8 mg | 11.2 orau | 3.1 orau | 896 g |
| Huaora B4, kowhiri | 21.6 mg | 500 mg | 4.3 orau | 1.2 orau | 2315 g |
| Huaora B5, pantothenic | 0.425 mg | 5 mg | 8.5 orau | 2.3 orau | 1176 g |
| Huaora B6, pyridoxine | 0.304 mg | 2 mg | 15.2 orau | 4.2 orau | 658 g |
| Huaora B9, folate | 25 µg | 400 µg | 6.3 orau | 1.7 orau | 1600 g |
| Huaora E, alpha tocopherol, TE | 0.42 mg | 15 mg | 2.8 orau | 0.8 orau | 3571 g |
| Awhe Tocopherol | 1.86 mg | ~ | |||
| Huaora K, phylloquinone | 0.3 µg | 120 µg | 0.3 orau | 0.1 orau | 40000 g |
| Huaora PP, KORE | 3.632 mg | 20 mg | 18.2 orau | 5% | 551 g |
| Betaine | 11.6 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 287 mg | 2500 mg | 11.5 orau | 3.2 orau | 871 g |
| Konupūmā, Ca | 6 mg | 1000 mg | 0.6 orau | 0.2 orau | 16667 g |
| Konupora, Mg | 127 mg | 400 mg | 31.8 orau | 8.8 orau | 315 g |
| Konutai, Na | 35 mg | 1300 mg | 2.7 orau | 0.7 orau | 3714 g |
| Sulphur, S | 81.2 mg | 1000 mg | 8.1 orau | 2.2 orau | 1232 g |
| Paihere, P | 241 mg | 800 mg | 30.1 orau | 8.3 orau | 332 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 3.45 mg | 18 mg | 19.2 orau | 5.3 orau | 522 g |
| Manganese, Mn | 0.498 mg | 2 mg | 24.9 orau | 6.9 orau | 402 g |
| Parahi, Cu | 193 µg | 1000 µg | 19.3 orau | 5.3 orau | 518 g |
| Selenium, Mena | 15.5 µg | 55 µg | 28.2 orau | 7.8 orau | 355 g |
| Zinc, Zn | 1.82 mg | 12 mg | 15.2 orau | 4.2 orau | 659 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.64 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.405 g | ~ | |||
| valine | 0.411 g | ~ | |||
| Histidine * | 0.248 g | ~ | |||
| Isoleucine | 0.291 g | ~ | |||
| leucine | 0.996 g | ~ | |||
| lysine | 0.228 g | ~ | |||
| methionine | 0.17 g | ~ | |||
| threonine | 0.305 g | ~ | |||
| tryptophan | 0.057 g | ~ | |||
| phenylalanine | 0.399 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.608 g | ~ | |||
| Ko te waikawa Aspartic | 0.565 g | ~ | |||
| glycine | 0.333 g | ~ | |||
| waikawa glutamic | 1.525 g | ~ | |||
| Proline | 0.709 g | ~ | |||
| serine | 0.386 g | ~ | |||
| tyrosine | 0.33 g | ~ | |||
| cysteine | 0.146 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.505 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.431 g | ~ | |||
| 18: 0 Stearin | 0.057 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.948 g | min 16.8 g | 5.6 orau | 1.5 orau | |
| 16: 1 Palmitoleic | 0.003 g | ~ | |||
| 18:1 Olein (omega-9) | 0.945 g | ~ | |||
| Nga waikawa hinu momona | 1.638 g | i 11.2 ki 20.6 | 14.6 orau | 4% | |
| 18: 2 Linoleic | 1.589 g | ~ | |||
| 18: 3 Linolenika | 0.049 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.049 g | i 0.9 ki 3.7 | 5.4 orau | 1.5 orau | |
| Nga waikawa momi Omega-6 | 1.589 g | i 4.7 ki 16.8 | 33.8 orau | 9.3 orau |
Ko te uara o te kaha ko 362 kcal.
- kapu = 122 g (441.6 kCal)
Paraoa paraoa, kowhai whenua kowhai, paraoa katoa taonga i te huaora me nga kohuke penei: te huaora B1 - 25,7%, huaora B2 - 11,2%, huaora B6 - 15,2%, huaora PP - 18,2%, pāhare pāporo - 11,5%, konupora - 31,8 %, ūkuikui - 30,1%, te rino - 19,2%, te manganese - 24,9%, te parahi - 19,3%, te waatea - 28,2%, konutea - 15,2%
- 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.
- 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.
- 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.
- 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.
- 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 caloric 362 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua Te paraoa witi kowhai kowhai, witi katoa, Calories, matūkai, taonga whaihua Te paraoa witi kowhai kowhai, witi katoa