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 | 357 kCal | 1684 kCal | 21.2 orau | 5.9 orau | 472 g |
| Pūmua | 6.9 g | 76 g | 9.1 orau | 2.5 orau | 1101 g |
| Fats | 0.34 g | 56 g | 0.6 orau | 0.2 orau | 16471 g |
| warowaihā | 77.2 g | 219 g | 35.3 orau | 9.9 orau | 284 g |
| Muka muka | 5.9 g | 20 g | 29.5 orau | 8.3 orau | 339 g |
| Water | 6.52 g | 2273 g | 0.3 orau | 0.1 orau | 34862 g |
| Ash | 3.14 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.228 mg | 1.5 mg | 15.2 orau | 4.3 orau | 658 g |
| Huaora B2, riboflavin | 0.051 mg | 1.8 mg | 2.8 orau | 0.8 orau | 3529 g |
| Huaora B4, kowhiri | 39.5 mg | 500 mg | 7.9 orau | 2.2 orau | 1266 g |
| Huaora B5, pantothenic | 0.474 mg | 5 mg | 9.5 orau | 2.7 orau | 1055 g |
| Huaora B6, pyridoxine | 0.769 mg | 2 mg | 38.5 orau | 10.8 orau | 260 g |
| Huaora B9, folate | 25 µg | 400 µg | 6.3 orau | 1.8 orau | 1600 g |
| Huaora C, ascorbic | 3.8 mg | 90 mg | 4.2 orau | 1.2 orau | 2368 g |
| Huaora E, alpha tocopherol, TE | 0.25 mg | 15 mg | 1.7 orau | 0.5 orau | 6000 g |
| Huaora PP, KORE | 3.507 mg | 20 mg | 17.5 orau | 4.9 orau | 570 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 1001 mg | 2500 mg | 40 orau | 11.2 orau | 250 g |
| Konupūmā, Ca | 65 mg | 1000 mg | 6.5 orau | 1.8 orau | 1538 g |
| Konupora, Mg | 65 mg | 400 mg | 16.3 orau | 4.6 orau | 615 g |
| Konutai, Na | 55 mg | 1300 mg | 4.2 orau | 1.2 orau | 2364 g |
| Sulphur, S | 69 mg | 1000 mg | 6.9 orau | 1.9 orau | 1449 g |
| Paihere, P | 168 mg | 800 mg | 21 orau | 5.9 orau | 476 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.38 mg | 18 mg | 7.7 orau | 2.2 orau | 1304 g |
| Manganese, Mn | 0.313 mg | 2 mg | 15.7 orau | 4.4 orau | 639 g |
| Parahi, Cu | 197 µg | 1000 µg | 19.7 orau | 5.5 orau | 508 g |
| Selenium, Mena | 1.1 µg | 55 µg | 2% | 0.6 orau | 5000 g |
| Zinc, Zn | 0.54 mg | 12 mg | 4.5 orau | 1.3 orau | 2222 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 3.52 g | max 100 g | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.374 g | ~ | |||
| valine | 0.356 g | ~ | |||
| Histidine * | 0.166 g | ~ | |||
| Isoleucine | 0.299 g | ~ | |||
| leucine | 0.425 g | ~ | |||
| lysine | 0.413 g | ~ | |||
| methionine | 0.107 g | ~ | |||
| threonine | 0.28 g | ~ | |||
| tryptophan | 0.115 g | ~ | |||
| phenylalanine | 0.316 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.328 g | ~ | |||
| Ko te waikawa Aspartic | 1.173 g | ~ | |||
| glycine | 0.256 g | ~ | |||
| waikawa glutamic | 0.932 g | ~ | |||
| Proline | 0.265 g | ~ | |||
| serine | 0.234 g | ~ | |||
| tyrosine | 0.224 g | ~ | |||
| cysteine | 0.07 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.09 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.002 g | ~ | |||
| 12: 0 Laurika | 0.012 g | ~ | |||
| 14: 0 Tuuturu | 0.003 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.056 g | ~ | |||
| 18: 0 Stearin | 0.012 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.008 g | min 16.8 g | |||
| 16: 1 Palmitoleic | 0.003 g | ~ | |||
| 18:1 Olein (omega-9) | 0.004 g | ~ | |||
| Nga waikawa hinu momona | 0.15 g | i 11.2 ki 20.6 | 1.3 orau | 0.4 orau | |
| 18: 2 Linoleic | 0.112 g | ~ | |||
| 18: 3 Linolenika | 0.035 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.035 g | i 0.9 ki 3.7 | 3.9 orau | 1.1 orau | |
| Nga waikawa momi Omega-6 | 0.112 g | i 4.7 ki 16.8 | 2.4 orau | 0.7 orau |
Ko te uara o te kaha ko 357 kcal.
- kapu = 160 g (571.2 kCal)
Koti riki taonga i te huaora me nga kohuke penei: te huaora B1 - 15,2%, huaora B6 - 38,5%, huaora PP - 17,5%, pāhare pāporo - 40%, konupora - 16,3%, ūkuikui - 21%, manganese - 15,7%, parahi - 19,7%
- 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
- 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.
- 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.
Tags: ihirangi pūngoi 357 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua o te Potato whai hua, te Calories, nga matūkai, nga taonga whaihua Potarch potato