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 | 325 kCal | 1684 kCal | 19.3 orau | 5.9 orau | 518 g |
| Pūmua | 10.3 g | 76 g | 13.6 orau | 4.2 orau | 738 g |
| Fats | 4.9 g | 56 g | 8.8 orau | 2.7 orau | 1143 g |
| warowaihā | 60 g | 219 g | 27.4 orau | 8.4 orau | 365 g |
| Muka muka | 9.6 g | 20 g | 48 orau | 14.8 orau | 208 g |
| Water | 14 g | 2273 g | 0.6 orau | 0.2 orau | 16236 g |
| Ash | 1.2 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 53 µg | 900 µg | 5.9 orau | 1.8 orau | 1698 g |
| karotenana beta | 0.32 mg | 5 mg | 6.4 orau | 2% | 1563 g |
| Huaora B1, thiamine | 0.38 mg | 1.5 mg | 25.3 orau | 7.8 orau | 395 g |
| Huaora B2, riboflavin | 0.14 mg | 1.8 mg | 7.8 orau | 2.4 orau | 1286 g |
| Huaora B4, kowhiri | 71 mg | 500 mg | 14.2 orau | 4.4 orau | 704 g |
| Huaora B5, pantothenic | 0.6 mg | 5 mg | 12 orau | 3.7 orau | 833 g |
| Huaora B6, pyridoxine | 0.48 mg | 2 mg | 24 orau | 7.4 orau | 417 g |
| Huaora B9, folate | 26 µg | 400 µg | 6.5 orau | 2% | 1538 g |
| Huaora E, alpha tocopherol, TE | 1.3 mg | 15 mg | 8.7 orau | 2.7 orau | 1154 g |
| Huaora H, koiora | 21 µg | 50 µg | 42 orau | 12.9 orau | 238 g |
| Huaora K, phylloquinone | 0.3 µg | 120 µg | 0.3 orau | 0.1 orau | 40000 g |
| Huaora PP, KORE | 3.2 mg | 20 mg | 16 orau | 4.9 orau | 625 g |
| Huapeka | 2.1 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 340 mg | 2500 mg | 13.6 orau | 4.2 orau | 735 g |
| Konupūmā, Ca | 34 mg | 1000 mg | 3.4 orau | 1% | 2941 g |
| Silicon, Ae | 60 mg | 30 mg | 200 orau | 61.5 orau | 50 g |
| Konupora, Mg | 104 mg | 400 mg | 26 orau | 8% | 385 g |
| Konutai, Na | 27 mg | 1300 mg | 2.1 orau | 0.6 orau | 4815 g |
| Sulphur, S | 114 mg | 1000 mg | 11.4 orau | 3.5 orau | 877 g |
| Paihere, P | 301 mg | 800 mg | 37.6 orau | 11.6 orau | 266 g |
| Māota, Cl | 54 mg | 2300 mg | 2.3 orau | 0.7 orau | 4259 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 440 µg | ~ | |||
| Bohr, B. | 270 µg | ~ | |||
| Wanadium, V | 93 µg | ~ | |||
| Rino, Fe | 3.7 mg | 18 mg | 20.6 orau | 6.3 orau | 486 g |
| Iodine, I | 5.2 µg | 150 µg | 3.5 orau | 1.1 orau | 2885 g |
| Cobalt, Co. | 5.3 µg | 10 µg | 53 orau | 16.3 orau | 189 g |
| Manganese, Mn | 1.09 mg | 2 mg | 54.5 orau | 16.8 orau | 183 g |
| Parahi, Cu | 290 µg | 1000 µg | 29 orau | 8.9 orau | 345 g |
| Molibdenum, Mo. | 28.4 µg | 70 µg | 40.6 orau | 12.5 orau | 246 g |
| Nickel, ni | 83.8 µg | ~ | |||
| Kaiarahi, Sn | 28.9 µg | ~ | |||
| Selenium, Mena | 30 µg | 55 µg | 54.5 orau | 16.8 orau | 183 g |
| Titan, koe | 27.9 µg | ~ | |||
| Puoro, F | 64 µg | 4000 µg | 1.6 orau | 0.5 orau | 6250 g |
| Chrome, Cr | 8 µg | 50 µg | 16 orau | 4.9 orau | 625 g |
| Zinc, Zn | 1.73 mg | 12 mg | 14.4 orau | 4.4 orau | 694 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 58.2 g | ~ | |||
| Mono- me nga waatea (huka) | 1.6 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.21 g | ~ | |||
| Tuhinga o mua | 1.1 g | ~ | |||
| huawhenua | 0.19 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.41 g | ~ | |||
| valine | 0.42 g | ~ | |||
| Histidine * | 0.26 g | ~ | |||
| Isoleucine | 0.31 g | ~ | |||
| leucine | 1.28 g | ~ | |||
| lysine | 0.25 g | ~ | |||
| methionine | 0.12 g | ~ | |||
| Methionine + Cysteine | 0.29 g | ~ | |||
| threonine | 0.25 g | ~ | |||
| tryptophan | 0.07 g | ~ | |||
| phenylalanine | 0.46 g | ~ | |||
| Phenylalanine + Tirosine | 0.84 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.79 g | ~ | |||
| Ko te waikawa Aspartic | 0.58 g | ~ | |||
| glycine | 0.35 g | ~ | |||
| waikawa glutamic | 1.78 g | ~ | |||
| Proline | 1.09 g | ~ | |||
| serine | 0.51 g | ~ | |||
| tyrosine | 0.38 g | ~ | |||
| cysteine | 0.17 g | ~ | |||
| Taimana | |||||
| beta sitosterol | 80 mg | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.6 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.03 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.49 g | ~ | |||
| 18: 0 Stearin | 0.03 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.12 g | min 16.8 g | 6.7 orau | 2.1 orau | |
| 16: 1 Palmitoleic | 0.07 g | ~ | |||
| 18:1 Olein (omega-9) | 1.01 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.03 g | ~ | |||
| Nga waikawa hinu momona | 2.34 g | i 11.2 ki 20.6 | 20.9 orau | 6.4 orau | |
| 18: 2 Linoleic | 2.24 g | ~ | |||
| 18: 3 Linolenika | 0.1 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.1 g | i 0.9 ki 3.7 | 11.1 orau | 3.4 orau | |
| Nga waikawa momi Omega-6 | 2.24 g | i 4.7 ki 16.8 | 47.7 orau | 14.7 orau |
Ko te uara o te kaha ko 325 kcal.
Korni, witi whai rawa i roto i te huaora me nga kohuke penei: te huaora B1 - 25,3%, kowhiti - 14,2%, huaora B5 - 12%, huaora B6 - 24%, huaora H - 42%, huaora PP - 16%, pāhare pāporo - 13,6 , 200, 26%, silicon - 37,6%, konupora - 20,6%, ūkuikui - 53%, rino - 54,5%, cobalt - 29%, manganese - 40,6%, parahi - 54,5%, molybdenum - 16%, waatea - 14,4%, chromium - XNUMX%, konutea - XNUMX%
- 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
- 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.
- Huaora H whai wāhi ki te whakahiatotanga o te momona, glycogen, te pungao o nga waikawa amino. Ko te kore e rawaka o te kai o tenei huaora ka aukati i te ahua noa o te kiri.
- 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.
- silicon kua whakauruhia hei waahanga hanganga i roto i te glycosaminoglycans me te whakaihiihi i te whakahiato collagen.
- 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.
- Konukurahina he waahanga o te huaora B12. Whakahohe i nga whākōkī o te waikawa waikawa momona me te waikawa waikawa folic.
- 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.
- Molybdenum he kaitautoko o te maha o nga hauropi e whakarato ana i te pungatara o te waikawa amino-whanariki, he purine me nga pyrimidines.
- 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.
- Chrome ka uru ki te whakariterite i nga taumata totika o te toto, ka whakarei ake i te awangawanga o te insulin. Ko te ngoikoretanga ka heke ki te whakaheke i te manawanui o te glucose.
- 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 325 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te whaihua o te Kono, he paraoa, he kaata, he kai totika, he hua whaihua mo te Korn, he kakano
Te uara o te kaha, te kiko ranei o te pūngoi Ko te nui o te kaha ka tukuna i roto i te tinana o te tangata mai i te kai i te wa e nakunaku ana. Ko te uara kaha o tetahi hua ka ine ki te kiro-calories (kcal), kiro-joules (kJ) ranei mo ia 100 karamu. hua. Ko te kirocalorie e whakamahia ana hei ine i te uara kaha o te kai ka kiia hoki ko te "calorie kai," no reira ka waiho te kiro mua i te wa e tohuhia ana nga kaarai (kilo) Calories. Ka taea e koe te kite i nga ripanga kaha mo nga hua a Ruhia.
Te uara kai totika - te kiko o te warowaihā, te momona me te pūmua i roto i te hua.
Uara kai totika o te hua kai - nga waahanga o nga hua o te kai, kei te aroaro o nga hiahia o te tangata mo nga matū me te kaha e tika ana.
huaora, nga matū waro e hiahiatia ana i roto i te rahinga iti mo te kai a te tangata me te nuinga o nga tuarapa. Ko te nuinga o nga huaora ka waihangahia e nga tipu kaore i te kararehe. Ko te hiahia o te tangata i ia ra mo nga huaora he iti noa nga milligrams ranei micrograms. Kaore i te rite ki nga matū pararopi, ka ngaro nga huaora i te kaha o te whakamahana. He maha nga huaora kaore e pumau, ka "ngaro" i te wa o te tunu kai me te tukatuka kai.