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 | 354 kCal | 1684 kCal | 21 orau | 5.9 orau | 476 g |
| Pūmua | 12.48 g | 76 g | 16.4 orau | 4.6 orau | 609 g |
| Fats | 2.3 g | 56 g | 4.1 orau | 1.2 orau | 2435 g |
| warowaihā | 56.18 g | 219 g | 25.7 orau | 7.3 orau | 390 g |
| Muka muka | 17.3 g | 20 g | 86.5 orau | 24.4 orau | 116 g |
| Water | 9.44 g | 2273 g | 0.4 orau | 0.1 orau | 24078 g |
| Ash | 2.29 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 1 µg | 900 µg | 0.1 orau | 90000 g | |
| karotenana beta | 0.013 mg | 5 mg | 0.3 orau | 0.1 orau | 38462 g |
| Lutein + Zeaxanthin | 160 µg | ~ | |||
| Huaora B1, thiamine | 0.646 mg | 1.5 mg | 43.1 orau | 12.2 orau | 232 g |
| Huaora B2, riboflavin | 0.285 mg | 1.8 mg | 15.8 orau | 4.5 orau | 632 g |
| Huaora B5, pantothenic | 0.282 mg | 5 mg | 5.6 orau | 1.6 orau | 1773 g |
| Huaora B6, pyridoxine | 0.318 mg | 2 mg | 15.9 orau | 4.5 orau | 629 g |
| Huaora B9, folate | 19 µg | 400 µg | 4.8 orau | 1.4 orau | 2105 g |
| Huaora E, alpha tocopherol, TE | 0.57 mg | 15 mg | 3.8 orau | 1.1 orau | 2632 g |
| Huaora K, phylloquinone | 2.2 µg | 120 µg | 1.8 orau | 0.5 orau | 5455 g |
| Huaora PP, KORE | 4.604 mg | 20 mg | 23 orau | 6.5 orau | 434 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 452 mg | 2500 mg | 18.1 orau | 5.1 orau | 553 g |
| Konupūmā, Ca | 33 mg | 1000 mg | 3.3 orau | 0.9 orau | 3030 g |
| Konupora, Mg | 133 mg | 400 mg | 33.3 orau | 9.4 orau | 301 g |
| Konutai, Na | 12 mg | 1300 mg | 0.9 orau | 0.3 orau | 10833 g |
| Sulphur, S | 124.8 mg | 1000 mg | 12.5 orau | 3.5 orau | 801 g |
| Paihere, P | 264 mg | 800 mg | 33 orau | 9.3 orau | 303 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 3.6 mg | 18 mg | 20 orau | 5.6 orau | 500 g |
| Manganese, Mn | 1.943 mg | 2 mg | 97.2 orau | 27.5 orau | 103 g |
| Parahi, Cu | 498 µg | 1000 µg | 49.8 orau | 14.1 orau | 201 g |
| Selenium, Mena | 37.7 µg | 55 µg | 68.5 orau | 19.4 orau | 146 g |
| Zinc, Zn | 2.77 mg | 12 mg | 23.1 orau | 6.5 orau | 433 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.8 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.625 g | ~ | |||
| valine | 0.612 g | ~ | |||
| Histidine * | 0.281 g | ~ | |||
| Isoleucine | 0.456 g | ~ | |||
| leucine | 0.848 g | ~ | |||
| lysine | 0.465 g | ~ | |||
| methionine | 0.24 g | ~ | |||
| threonine | 0.424 g | ~ | |||
| tryptophan | 0.208 g | ~ | |||
| phenylalanine | 0.7 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.486 g | ~ | |||
| Ko te waikawa Aspartic | 0.779 g | ~ | |||
| glycine | 0.452 g | ~ | |||
| waikawa glutamic | 3.261 g | ~ | |||
| Proline | 1.484 g | ~ | |||
| serine | 0.527 g | ~ | |||
| tyrosine | 0.358 g | ~ | |||
| cysteine | 0.276 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.482 g | max 18.7 g | |||
| 12: 0 Laurika | 0.006 g | ~ | |||
| 14: 0 Tuuturu | 0.011 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.411 g | ~ | |||
| 18: 0 Stearin | 0.017 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.295 g | min 16.8 g | 1.8 orau | 0.5 orau | |
| 16: 1 Palmitoleic | 0.006 g | ~ | |||
| 18:1 Olein (omega-9) | 0.241 g | ~ | |||
| Nga waikawa hinu momona | 1.108 g | i 11.2 ki 20.6 | 9.9 orau | 2.8 orau | |
| 18: 2 Linoleic | 0.999 g | ~ | |||
| 18: 3 Linolenika | 0.11 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.11 g | i 0.9 ki 3.7 | 12.2 orau | 3.4 orau | |
| Nga waikawa momi Omega-6 | 0.999 g | i 4.7 ki 16.8 | 21.3 orau | 6% |
Ko te uara o te kaha ko 354 kcal.
- kapu = 184 g (651.4 kCal)
Parei i whakaorotia taonga i te huaora me nga kohuke penei: te huaora B1 - 43,1%, huaora B2 - 15,8%, huaora B6 - 15,9%, huaora PP - 23%, pāhare pāporo - 18,1%, konupora - 33,3 %, ūkuikui - 33%, te rino - 20%, te manganese - 97,2%, te parahi - 49,8%, te waatea - 68,5%, konutea - 23,1%
- 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 pūngoi 354 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whai hua mo te parei Anga, Calories, matūkai, taonga whaihua Parei anga