Kai Hinu miihini ate me te porridge
| Te whakakii i te ate | 520.0 (karamu) |
| Porridge kongakonga | 490.0 (karamu) |
Tikanga whakarite
Taapirihia he porridge kongakonga ki te ateawurst ka uru.
Ka taea e koe te hanga i taau ake tohutao ma te aro ki te ngaro o nga huaora me nga kohuke ma te whakamahi i te taatai tohutao i te tono.
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 | 380.5 kCal | 1684 kCal | 22.6 orau | 5.9 orau | 443 g |
| Pūmua | 22.9 g | 76 g | 30.1 orau | 7.9 orau | 332 g |
| Fats | 13.3 g | 56 g | 23.8 orau | 6.3 orau | 421 g |
| warowaihā | 45.3 g | 219 g | 20.7 orau | 5.4 orau | 483 g |
| waikawa organic | 31.6 g | ~ | |||
| Muka muka | 1.3 g | 20 g | 6.5 orau | 1.7 orau | 1538 g |
| Water | 117.1 g | 2273 g | 5.2 orau | 1.4 orau | 1941 g |
| Ash | 2 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 400 µg | 900 µg | 44.4 orau | 11.7 orau | 225 g |
| Retinol | 0.4 mg | ~ | |||
| Huaora B1, thiamine | 0.2 mg | 1.5 mg | 13.3 orau | 3.5 orau | 750 g |
| Huaora B2, riboflavin | 0.8 mg | 1.8 mg | 44.4 orau | 11.7 orau | 225 g |
| Huaora B4, kowhiri | 182.8 mg | 500 mg | 36.6 orau | 9.6 orau | 274 g |
| Huaora B5, pantothenic | 2.1 mg | 5 mg | 42 orau | 11 orau | 238 g |
| Huaora B6, pyridoxine | 0.3 mg | 2 mg | 15 orau | 3.9 orau | 667 g |
| Huaora B9, folate | 63.5 µg | 400 µg | 15.9 orau | 4.2 orau | 630 g |
| Huaora B12, cobalamin | 14.3 µg | 3 µg | 476.7 orau | 125.3 orau | 21 g |
| Huaora C, ascorbic | 4 mg | 90 mg | 4.4 orau | 1.2 orau | 2250 g |
| Huaora E, alpha tocopherol, TE | 3 mg | 15 mg | 20 orau | 5.3 orau | 500 g |
| Huaora H, koiora | 24.2 µg | 50 µg | 48.4 orau | 12.7 orau | 207 g |
| Huaora PP, KORE | 9.2014 mg | 20 mg | 46 orau | 12.1 orau | 217 g |
| Huapeka | 5.4 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 301.7 mg | 2500 mg | 12.1 orau | 3.2 orau | 829 g |
| Konupūmā, Ca | 20.3 mg | 1000 mg | 2% | 0.5 orau | 4926 g |
| Silicon, Ae | 61.5 mg | 30 mg | 205 orau | 53.9 orau | 49 g |
| Konupora, Mg | 47.6 mg | 400 mg | 11.9 orau | 3.1 orau | 840 g |
| Konutai, Na | 86 mg | 1300 mg | 6.6 orau | 1.7 orau | 1512 g |
| Sulphur, S | 87 mg | 1000 mg | 8.7 orau | 2.3 orau | 1149 g |
| Paihere, P | 319.1 mg | 800 mg | 39.9 orau | 10.5 orau | 251 g |
| Māota, Cl | 525.5 mg | 2300 mg | 22.8 orau | 6% | 438 g |
| Tuhinga o nga waahanga | |||||
| Konumohe, Al | 40.2 µg | ~ | |||
| Bohr, B. | 89.9 µg | ~ | |||
| Wanadium, V | 0.7 µg | ~ | |||
| Rino, Fe | 10.6 mg | 18 mg | 58.9 orau | 15.5 orau | 170 g |
| Iodine, I | 7.7 µg | 150 µg | 5.1 orau | 1.3 orau | 1948 g |
| Cobalt, Co. | 6.3 µg | 10 µg | 63 orau | 16.6 orau | 159 g |
| Manganese, Mn | 0.8716 mg | 2 mg | 43.6 orau | 11.5 orau | 229 g |
| Parahi, Cu | 1048.2 µg | 1000 µg | 104.8 orau | 27.5 orau | 95 g |
| Molibdenum, Mo. | 30.1 µg | 70 µg | 43 orau | 11.3 orau | 233 g |
| Nickel, ni | 15.5 µg | ~ | |||
| Kaiarahi, Sn | 2.2 µg | ~ | |||
| Rubidium, Rb | 37.6 µg | ~ | |||
| Selenium, Mena | 0.05 µg | 55 µg | 0.1 orau | 110000 g | |
| Titan, koe | 0.09 µg | ~ | |||
| Puoro, F | 91.5 µg | 4000 µg | 2.3 orau | 0.6 orau | 4372 g |
| Chrome, Cr | 13.1 µg | 50 µg | 26.2 orau | 6.9 orau | 382 g |
| Zinc, Zn | 2.3924 mg | 12 mg | 19.9 orau | 5.2 orau | 502 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 45.9 g | ~ | |||
| Mono- me nga waatea (huka) | 1.3 g | max 100 g |
Ko te uara o te kaha ko 380,5 kcal.
Mīti mōkihi me te pāreti whai rawa i roto i te huaora me nga kohuke penei: te huaora A - 44,4%, huaora B1 - 13,3%, huaora B2 - 44,4%, kowhiti - 36,6%, huaora B5 - 42%, huaora B6 - 15% , huaora B9 - 15,9%, huaora B12 - 476,7%, huaora E - 20%, huaora H - 48,4%, huaora PP - 46%, pāhare pāporo - 12,1%, silicon - 205%, konupora - 11,9%, ūkuikui - 39,9%, māota - 22,8%, rino - 58,9%, cobalt - 63%, manganese - 43,6%, parahi - 104,8%, molybdenum - 43% , chromium - 26,2%, konutea - 19,9%
- 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.
- B5 huaora whai wāhi i roto i te pūmua, ngako, warowaihā pākia, pākia pākia, te whakahiatonga o te maha o nga homoni, hemoglobin, whakatairanga i te ngongo o nga waikawa amino me nga huka i roto i te kopu, e tautoko ana i te mahi o te uha adrenal. Ko te kore o te waikawa pantothenic ka mate i te kiri me nga kiriuhi mucous.
- 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 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 H whai wāhi ki te whakahiatotanga o te momona, glycogen, te pungao o nga waikawa amino. Ko te kore e rawaka o te kai o tenei huaora ka aukati i te ahua noa o te kiri.
- 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.
- silicon kua whakauruhia hei waahanga hanganga i roto i te glycosaminoglycans me te whakaihiihi i te whakahiato collagen.
- 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.
- Te waikawa e tika ana mo te hanganga me te whakakahoretanga o te waikawa waikawa i roto i te tinana.
- 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.
- 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.
- Chrome ka uru ki te whakariterite i nga taumata totika o te toto, ka whakarei ake i te awangawanga o te insulin. Ko te ngoikoretanga ka heke ki te whakaheke i te manawanui o te glucose.
- 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.
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