Uara kai totika me te hanganga matū.
| Kawaiora | Rahinga | Norm ** | % o te tikanga i 100 g | % o te tikanga i 100 kcal | 100% noa |
| Uara Calories | 338 kCal | 1684 kCal | 20.1 orau | 5.9 orau | 498 g |
| Pūmua | 11 g | 76 g | 14.5 orau | 4.3 orau | 691 g |
| Fats | 1.3 g | 56 g | 2.3 orau | 0.7 orau | 4308 g |
| warowaihā | 70.5 g | 219 g | 32.2 orau | 9.5 orau | 311 g |
| Muka muka | 3.7 g | 20 g | 18.5 orau | 5.5 orau | 541 g |
| Water | 13 g | 2273 g | 0.6 orau | 0.2 orau | 17485 g |
| Ash | 0.5 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.17 mg | 1.5 mg | 11.3 orau | 3.3 orau | 882 g |
| Huaora B2, riboflavin | 0.04 mg | 1.8 mg | 2.2 orau | 0.7 orau | 4500 g |
| Huaora B4, kowhiri | 52.5 mg | 500 mg | 10.5 orau | 3.1 orau | 952 g |
| Huaora B5, pantothenic | 0.3 mg | 5 mg | 6% | 1.8 orau | 1667 g |
| Huaora B6, pyridoxine | 0.16 mg | 2 mg | 8% | 2.4 orau | 1250 g |
| Huaora B9, folate | 20 µg | 400 µg | 5% | 1.5 orau | 2000 g |
| Huaora E, alpha tocopherol, TE | 1.5 mg | 15 mg | 10 orau | 3% | 1000 g |
| Huaora H, koiora | 2.02 µg | 50 µg | 4% | 1.2 orau | 2475 g |
| Huaora PP, KORE | 2.9 mg | 20 mg | 14.5 orau | 4.3 orau | 690 g |
| Huapeka | 1.2 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 123 mg | 2500 mg | 4.9 orau | 1.4 orau | 2033 g |
| Konupūmā, Ca | 19 mg | 1000 mg | 1.9 orau | 0.6 orau | 5263 g |
| Silicon, Ae | 4 mg | 30 mg | 13.3 orau | 3.9 orau | 750 g |
| Konupora, Mg | 16 mg | 400 mg | 4% | 1.2 orau | 2500 g |
| Konutai, Na | 3 mg | 1300 mg | 0.2 orau | 0.1 orau | 43333 g |
| Sulphur, S | 71 mg | 1000 mg | 7.1 orau | 2.1 orau | 1408 g |
| Paihere, P | 87 mg | 800 mg | 10.9 orau | 3.2 orau | 920 g |
| Māota, Cl | 77 mg | 2300 mg | 3.3 orau | 1% | 2987 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.6 mg | 18 mg | 8.9 orau | 2.6 orau | 1125 g |
| Iodine, I | 1.5 µg | 150 µg | 1% | 0.3 orau | 10000 g |
| Cobalt, Co. | 1.6 µg | 10 µg | 16 orau | 4.7 orau | 625 g |
| Manganese, Mn | 0.577 mg | 2 mg | 28.9 orau | 8.6 orau | 347 g |
| Parahi, Cu | 700 µg | 1000 µg | 70 orau | 20.7 orau | 143 g |
| Molibdenum, Mo. | 12.6 µg | 70 µg | 18 orau | 5.3 orau | 556 g |
| Puoro, F | 23 µg | 4000 µg | 0.6 orau | 0.2 orau | 17391 g |
| Chrome, Cr | 2.2 µg | 50 µg | 4.4 orau | 1.3 orau | 2273 g |
| Zinc, Zn | 0.708 mg | 12 mg | 5.9 orau | 1.7 orau | 1695 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 67.7 g | ~ | |||
| Mono- me nga waatea (huka) | 2 g | max 100 g | |||
| galactose | 0.11 g | ~ | |||
| Te kūhuka (dextrose) | 0.09 g | ~ | |||
| Tuhinga o mua | 1.67 g | ~ | |||
| Tuhinga o mua | 0.09 g | ~ | |||
| huawhenua | 0.03 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.4 g | ~ | |||
| valine | 0.48 g | ~ | |||
| Histidine * | 0.2 g | ~ | |||
| Isoleucine | 0.44 g | ~ | |||
| leucine | 0.82 g | ~ | |||
| lysine | 0.25 g | ~ | |||
| methionine | 0.16 g | ~ | |||
| Methionine + Cysteine | 0.36 g | ~ | |||
| threonine | 0.31 g | ~ | |||
| tryptophan | 0.1 g | ~ | |||
| phenylalanine | 0.51 g | ~ | |||
| Phenylalanine + Tirosine | 0.76 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.33 g | ~ | |||
| Ko te waikawa Aspartic | 0.34 g | ~ | |||
| glycine | 0.35 g | ~ | |||
| waikawa glutamic | 3.11 g | ~ | |||
| Proline | 0.98 g | ~ | |||
| serine | 0.51 g | ~ | |||
| tyrosine | 0.25 g | ~ | |||
| cysteine | 0.2 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.2 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.18 g | ~ | |||
| 18: 0 Stearin | 0.01 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.14 g | min 16.8 g | 0.8 orau | 0.2 orau | |
| 16: 1 Palmitoleic | 0.01 g | ~ | |||
| 18:1 Olein (omega-9) | 0.13 g | ~ | |||
| Nga waikawa hinu momona | 0.43 g | i 11.2 ki 20.6 | 3.8 orau | 1.1 orau | |
| 18: 2 Linoleic | 0.41 g | ~ | |||
| 18: 3 Linolenika | 0.01 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.01 g | i 0.9 ki 3.7 | 1.1 orau | 0.3 orau | |
| Nga waikawa momi Omega-6 | 0.41 g | i 4.7 ki 16.8 | 8.7 orau | 2.6 orau |
Ko te uara o te kaha ko 338 kcal.
- 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
- 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.
- silicon kua whakauruhia hei waahanga hanganga i roto i te glycosaminoglycans me te whakaihiihi i te whakahiato collagen.
- 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.
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.