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 | 452 kCal | 1684 kCal | 26.8 orau | 5.9 orau | 373 g |
| Pūmua | 30.52 g | 76 g | 40.2 orau | 8.9 orau | 249 g |
| Fats | 35.59 g | 56 g | 63.6 orau | 14.1 orau | 157 g |
| warowaihā | 2.17 g | 219 g | 1% | 0.2 orau | 10092 g |
| Water | 29.01 g | 2273 g | 1.3 orau | 0.3 orau | 7835 g |
| Ash | 3.72 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 486 µg | 900 µg | 54 orau | 11.9 orau | 185 g |
| Retinol | 0.478 mg | ~ | |||
| karotenana beta | 0.091 mg | 5 mg | 1.8 orau | 0.4 orau | 5495 g |
| Huaora B1, thiamine | 0.14 mg | 1.5 mg | 9.3 orau | 2.1 orau | 1071 g |
| Huaora B2, riboflavin | 1.19 mg | 1.8 mg | 66.1 orau | 14.6 orau | 151 g |
| Huaora B4, kowhiri | 15.4 mg | 500 mg | 3.1 orau | 0.7 orau | 3247 g |
| Huaora B5, pantothenic | 0.41 mg | 5 mg | 8.2 orau | 1.8 orau | 1220 g |
| Huaora B6, pyridoxine | 0.08 mg | 2 mg | 4% | 0.9 orau | 2500 g |
| Huaora B9, folate | 4 µg | 400 µg | 1% | 0.2 orau | 10000 g |
| Huaora B12, cobalamin | 0.12 µg | 3 µg | 4% | 0.9 orau | 2500 g |
| Huaora D, calciferol | 0.7 µg | 10 µg | 7% | 1.5 orau | 1429 g |
| Huaora D3, cholecalciferol | 0.7 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.31 mg | 15 mg | 2.1 orau | 0.5 orau | 4839 g |
| Huaora K, phylloquinone | 3 µg | 120 µg | 2.5 orau | 0.6 orau | 4000 g |
| Huaora PP, KORE | 2.4 mg | 20 mg | 12 orau | 2.7 orau | 833 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 48 mg | 2500 mg | 1.9 orau | 0.4 orau | 5208 g |
| Konupūmā, Ca | 895 mg | 1000 mg | 89.5 orau | 19.8 orau | 112 g |
| Konupora, Mg | 54 mg | 400 mg | 13.5 orau | 3% | 741 g |
| Konutai, Na | 423 mg | 1300 mg | 32.5 orau | 7.2 orau | 307 g |
| Sulphur, S | 305.2 mg | 1000 mg | 30.5 orau | 6.7 orau | 328 g |
| Paihere, P | 729 mg | 800 mg | 91.1 orau | 20.2 orau | 110 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.88 mg | 18 mg | 10.4 orau | 2.3 orau | 957 g |
| Manganese, Mn | 0.252 mg | 2 mg | 12.6 orau | 2.8 orau | 794 g |
| Parahi, Cu | 627 µg | 1000 µg | 62.7 orau | 13.9 orau | 159 g |
| Selenium, Mena | 5.5 µg | 55 µg | 10 orau | 2.2 orau | 1000 g |
| Zinc, Zn | 1.59 mg | 12 mg | 13.3 orau | 2.9 orau | 755 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 2.17 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.904 g | ~ | |||
| valine | 2.1 g | ~ | |||
| Histidine * | 0.832 g | ~ | |||
| Isoleucine | 1.263 g | ~ | |||
| leucine | 2.631 g | ~ | |||
| lysine | 2.191 g | ~ | |||
| methionine | 0.813 g | ~ | |||
| threonine | 1.139 g | ~ | |||
| tryptophan | 0.321 g | ~ | |||
| phenylalanine | 1.215 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.526 g | ~ | |||
| Ko te waikawa Aspartic | 1.517 g | ~ | |||
| glycine | 0.344 g | ~ | |||
| waikawa glutamic | 5.688 g | ~ | |||
| Proline | 3.693 g | ~ | |||
| serine | 1.172 g | ~ | |||
| tyrosine | 1.191 g | ~ | |||
| cysteine | 0.139 g | ~ | |||
| Taimana | |||||
| cholesterol | 105 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 24.609 g | max 18.7 g | |||
| 4: 0 Hinu | 1.784 g | ~ | |||
| 6-0 nairona | 0.782 g | ~ | |||
| 8: 0 Parani | 0.961 g | ~ | |||
| 10: 0 Mahinga | 3.432 g | ~ | |||
| 12: 0 Laurika | 1.572 g | ~ | |||
| 14: 0 Tuuturu | 3.609 g | ~ | |||
| 16:0 XNUMX Palmitic | 9.312 g | ~ | |||
| 18: 0 Stearin | 3.158 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 8.117 g | min 16.8 g | 48.3 orau | 10.7 orau | |
| 16: 1 Palmitoleic | 0.846 g | ~ | |||
| 18:1 Olein (omega-9) | 7.272 g | ~ | |||
| Nga waikawa hinu momona | 0.845 g | i 11.2 ki 20.6 | 7.5 orau | 1.7 orau | |
| 18: 2 Linoleic | 0.845 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.845 g | i 4.7 ki 16.8 | 18 orau | 4% |
Ko te uara o te kaha ko 452 kcal.
- Oz = 28.35 g (128.1 kCal)
Te tiihi koati pakeke, mdzh 50% maroke i-ve he nui nga huaora me nga kohuke penei: huaora A - 54%, huaora B2 - 66,1%, huaora PP - 12%, konupūmā - 89,5%, konupora - 13,5%, ūkuikui - 91,1%, manganese – 12,6%, parahi – 62,7%, zinc – 13,3%
- 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.
- 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.
- 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.
- 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.
- 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.
- 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 452 kcal, hanganga matū, uara kai, huaora, kohuke, pehea te whai hua Tiihi hanga i te waiu koati pakeke, mdzh. 50% maroke i roto i-ve, Calories, matūkai, āhuatanga whai hua Tiihi i te miraka koati pakeke, mdzh. 50% maroke i roto i-ve