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 | 358 kCal | 1684 kCal | 21.3 orau | 5.9 orau | 470 g |
| Pūmua | 35.8 g | 76 g | 47.1 orau | 13.2 orau | 212 g |
| Fats | 5.1 g | 56 g | 9.1 orau | 2.5 orau | 1098 g |
| warowaihā | 39 g | 219 g | 17.8 orau | 5% | 562 g |
| Muka muka | 2 g | 20 g | 10 orau | 2.8 orau | 1000 g |
| Water | 7.4 g | 2273 g | 0.3 orau | 0.1 orau | 30716 g |
| Ash | 10.7 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 2686 µg | 900 µg | 298.4 orau | 83.4 orau | 34 g |
| Retinol | 2.686 mg | ~ | |||
| karotenana beta | 0.005 mg | 5 mg | 0.1 orau | 100000 g | |
| Huaora B1, thiamine | 1.5 mg | 1.5 mg | 100 orau | 27.9 orau | 100 g |
| Huaora B2, riboflavin | 0.35 mg | 1.8 mg | 19.4 orau | 5.4 orau | 514 g |
| Huaora B4, kowhiri | 266.9 mg | 500 mg | 53.4 orau | 14.9 orau | 187 g |
| Huaora B6, pyridoxine | 2 mg | 2 mg | 100 orau | 27.9 orau | 100 g |
| Huaora B9, folate | 850 µg | 400 µg | 212.5 orau | 59.4 orau | 47 g |
| Huaora B12, cobalamin | 3.1 µg | 3 µg | 103.3 orau | 28.9 orau | 97 g |
| Huaora B12 Kua Taapirihia | 2 µg | ~ | |||
| Huaora C, ascorbic | 138 mg | 90 mg | 153.3 orau | 42.8 orau | 65 g |
| Huaora E, alpha tocopherol, TE | 16.88 mg | 15 mg | 112.5 orau | 31.4 orau | 89 g |
| Huaora E Tapiritia | 16.88 mg | ~ | |||
| Huaora K, phylloquinone | 120 µg | 120 µg | 100 orau | 27.9 orau | 100 g |
| Huaora PP, KORE | 25.6 mg | 20 mg | 128 orau | 35.8 orau | 78 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 1705 mg | 2500 mg | 68.2 orau | 19.1 orau | 147 g |
| Konupūmā, Ca | 500 mg | 1000 mg | 50 orau | 14 orau | 200 g |
| Konupora, Mg | 410 mg | 400 mg | 102.5 orau | 28.6 orau | 98 g |
| Konutai, Na | 717 mg | 1300 mg | 55.2 orau | 15.4 orau | 181 g |
| Sulphur, S | 358 mg | 1000 mg | 35.8 orau | 10 orau | 279 g |
| Paihere, P | 500 mg | 800 mg | 62.5 orau | 17.5 orau | 160 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.3 mg | 18 mg | 12.8 orau | 3.6 orau | 783 g |
| Parahi, Cu | 2600 µg | 1000 µg | 260 orau | 72.6 orau | 38 g |
| Selenium, Mena | 21.8 µg | 55 µg | 39.6 orau | 11.1 orau | 252 g |
| Zinc, Zn | 15.4 mg | 12 mg | 128.3 orau | 35.8 orau | 78 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 39 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 44 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.162 g | max 18.7 g | |||
| 4: 0 Hinu | 0.036 g | ~ | |||
| 6-0 nairona | 0.009 g | ~ | |||
| 8: 0 Parani | 0.009 g | ~ | |||
| 10: 0 Mahinga | 0.019 g | ~ | |||
| 12: 0 Laurika | 0.01 g | ~ | |||
| 14: 0 Tuuturu | 0.085 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.1 g | ~ | |||
| 18: 0 Stearin | 0.841 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.189 g | min 16.8 g | 7.1 orau | 2% | |
| 16: 1 Palmitoleic | 0.031 g | ~ | |||
| 18:1 Olein (omega-9) | 1.147 g | ~ | |||
| Nga waikawa hinu momona | 1.027 g | i 11.2 ki 20.6 | 9.2 orau | 2.6 orau | |
| 18: 2 Linoleic | 0.911 g | ~ | |||
| 18: 3 Linolenika | 0.114 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.114 g | i 0.9 ki 3.7 | 12.7 orau | 3.5 orau | |
| Nga waikawa momi Omega-6 | 0.911 g | i 4.7 ki 16.8 | 19.4 orau | 5.4 orau | |
| Othertahi atu matū | |||||
| kawhe | 52 mg | ~ | |||
| theobromine | 608 mg | ~ |
Ko te uara o te kaha ko 358 kcal.
- punetēpu = 5.6 g (20 kCal)
- kōpaki = 20 g (71.6 kCal)
Inu tiakarete tonu kaore he huka, maroke whai rawa i roto i te huaora me nga kohuke penei: te huaora A - 298,4%, huaora B1 - 100%, huaora B2 - 19,4%, kowhiti - 53,4%, huaora B6 - 100%, huaora B9 - 212,5% , huaora B12 - 103,3%, huaora C - 153,3%, huaora E - 112,5%, huaora K - 100%, huaora PP - 128%, pāhare pāporo - 68,2%, konupūmā - 50%, konupora - 102,5%, ūkuikui - 62,5%, rino - 12,8%, parahi - 260%, waatea - 39,6%, konutea - 128,3%
- 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.
- 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.
- 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.
- 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.
- B6 huaora hei coenzyme, ka uru atu ratau ki te whakarahi i nga waikawa ngako me nga waikawa amino. Ko te ngoikoretanga o te takahuri ka ngoikore te waihanga o nga waikawa ngota me te pūmua, ka hua te aukati i te tipu me te wehenga o te pūtau, ina koa ki nga kiko tere: te koiwi wheua, te epithelium puku, me etahi atu. te koretake o te kai, te hē o te whanautanga me te whanaketanga o te tamaiti. He hononga kaha kua whakaatuhia i waenga i te taumata folate me te homocysteine me te raru o te mate mate pukupuku.
- 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.
- huaora C ka uru ki nga tauhohenga redox, ko te mahinga o te punaha aarai mate, e whakatairanga ana i te ngongo o te rino. Ko te ngoikoretanga e arai ana i nga kiri totika me te heke o te toto, te pongaponga ihu na te nui o te uru me te ngoikore o nga punga toto.
- huaora E kei i a ia nga momo antioxidant, he mea tika mo te mahi o nga gonad, ko te uaua o te ngakau, he kaiwhakapai i te kiri o te kiri i te kiri. I te ngoikore o te huaora E, ka kitea te hemolysis o te erythrocytes me nga mate neurological.
- Huaora K whakahaere i te whakaheke toto. Ko te kore o te huaora K ka piki ake te wa whakaheke toto, ka heke te ihirangi o te prothrombin i roto i te toto.
- 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.
- 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.
- 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.
- 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 358 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te mea whaihua inu tiakarete wairewa kaore he huka, maroke, Calories, matūkai, taonga whaihua inu tiakarete wairewa kaore he huka, maroke