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 | 178 kCal | 1684 kCal | 10.6 orau | 6% | 946 g |
| Pūmua | 28.54 g | 76 g | 37.6 orau | 21.1 orau | 266 g |
| Fats | 6.25 g | 56 g | 11.2 orau | 6.3 orau | 896 g |
| Water | 64.21 g | 2273 g | 2.8 orau | 1.6 orau | 3540 g |
| Ash | 1.22 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 1 µg | 900 µg | 0.1 orau | 0.1 orau | 90000 g |
| Retinol | 0.001 mg | ~ | |||
| Huaora B1, thiamine | 0.08 mg | 1.5 mg | 5.3 orau | 3% | 1875 g |
| Huaora B2, riboflavin | 0.218 mg | 1.8 mg | 12.1 orau | 6.8 orau | 826 g |
| Huaora B4, kowhiri | 86 mg | 500 mg | 17.2 orau | 9.7 orau | 581 g |
| Huaora B5, pantothenic | 0.74 mg | 5 mg | 14.8 orau | 8.3 orau | 676 g |
| Huaora B6, pyridoxine | 0.681 mg | 2 mg | 34.1 orau | 19.2 orau | 294 g |
| Huaora B9, folate | 7 µg | 400 µg | 1.8 orau | 1% | 5714 g |
| Huaora B12, cobalamin | 3.3 µg | 3 µg | 110 orau | 61.8 orau | 91 g |
| Huaora D, calciferol | 0.1 µg | 10 µg | 1% | 0.6 orau | 10000 g |
| Huaora D3, cholecalciferol | 0.1 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.12 mg | 15 mg | 0.8 orau | 0.4 orau | 12500 g |
| Huaora K, phylloquinone | 1.6 µg | 120 µg | 1.3 orau | 0.7 orau | 7500 g |
| Huaora PP, KORE | 5.613 mg | 20 mg | 28.1 orau | 15.8 orau | 356 g |
| Betaine | 14.8 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 372 mg | 2500 mg | 14.9 orau | 8.4 orau | 672 g |
| Konupūmā, Ca | 12 mg | 1000 mg | 1.2 orau | 0.7 orau | 8333 g |
| Konupora, Mg | 26 mg | 400 mg | 6.5 orau | 3.7 orau | 1538 g |
| Konutai, Na | 68 mg | 1300 mg | 5.2 orau | 2.9 orau | 1912 g |
| Sulphur, S | 285.4 mg | 1000 mg | 28.5 orau | 16 orau | 350 g |
| Paihere, P | 249 mg | 800 mg | 31.1 orau | 17.5 orau | 321 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.95 mg | 18 mg | 16.4 orau | 9.2 orau | 610 g |
| Manganese, Mn | 0.013 mg | 2 mg | 0.7 orau | 0.4 orau | 15385 g |
| Parahi, Cu | 107 µg | 1000 µg | 10.7 orau | 6% | 935 g |
| Selenium, Mena | 32.6 µg | 55 µg | 59.3 orau | 33.3 orau | 169 g |
| Zinc, Zn | 8.03 mg | 12 mg | 66.9 orau | 37.6 orau | 149 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.919 g | ~ | |||
| valine | 1.32 g | ~ | |||
| Histidine * | 0.941 g | ~ | |||
| Isoleucine | 1.249 g | ~ | |||
| leucine | 2.362 g | ~ | |||
| lysine | 2.567 g | ~ | |||
| methionine | 0.832 g | ~ | |||
| threonine | 1.292 g | ~ | |||
| tryptophan | 0.327 g | ~ | |||
| phenylalanine | 1.112 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.649 g | ~ | |||
| Ko te waikawa Aspartic | 2.627 g | ~ | |||
| Hydroxyproline | 0.144 g | ~ | |||
| glycine | 1.271 g | ~ | |||
| waikawa glutamic | 4.647 g | ~ | |||
| Proline | 1.174 g | ~ | |||
| serine | 1.121 g | ~ | |||
| tyrosine | 1.012 g | ~ | |||
| cysteine | 0.304 g | ~ | |||
| Taimana | |||||
| cholesterol | 81 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.288 g | max 1.9 g | |||
| momona momona monounsaturated | 0.288 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.596 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.163 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.466 g | ~ | |||
| 17-0 margarine | 0.073 g | ~ | |||
| 18: 0 Stearin | 0.885 g | ~ | |||
| 24: 0 Hinengaro | 0.009 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.249 g | min 16.8 g | 19.3 orau | 10.8 orau | |
| 14: 1 Myristoleic | 0.04 g | ~ | |||
| 16: 1 Palmitoleic | 0.228 g | ~ | |||
| 17: 1 Heptadecene | 0.061 g | ~ | |||
| 18:1 Olein (omega-9) | 2.92 g | ~ | |||
| 18: 1 ki | 2.632 g | ~ | |||
| 18: 1 whakawhiti | 0.288 g | ~ | |||
| Nga waikawa hinu momona | 0.407 g | i 11.2 ki 20.6 | 3.6 orau | 2% | |
| 18: 2 Linoleic | 0.322 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 0.3 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.022 g | ~ | |||
| 18: 3 Linolenika | 0.012 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.012 g | ~ | |||
| 20: 4 Arachidonic | 0.067 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.005 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.017 g | i 0.9 ki 3.7 | 1.9 orau | 1.1 orau | |
| Nga waikawa momi Omega-6 | 0.367 g | i 4.7 ki 16.8 | 7.8 orau | 4.4 orau |
Ko te uara o te kaha ko 178 kcal.
- lb = 453.6 g (807.4 kCal)
- 3 oz (1 mahi) = 85 g (151.3 kcal)
Mīti kua tīpakohia, penupenu o te kakī, paoka, kai kiko kikokore, kohuatia whai rawa i roto i te huaora me nga kohuke penei: huaora B2 - 12,1%, kowhiti - 17,2%, huaora B5 - 14,8%, huaora B6 - 34,1%, huaora B12 - 110%, huaora PP - 28,1, 14,9%, pāhare pāporo - 31,1%, ūkuikui - 16,4%, rino - 59,3%, wharewhare - 66,9%, konutea - XNUMX%
- Huaora V2 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.
- Huaora V5 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.
- Huaora V6 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 V12 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 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.
- 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.
- pūmārō 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.
- 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.
Ka kitea e koe he aratohu oti mo nga hua tino whai hua i roto i te taapiri.
Tags: ihirangi pūngoi 178 kcal, te kohinga matū, te uara kai, ngā huaora, ngā kohuke, he aha te mea whai kiko? Pai rawa te koikoi, penupenu kaki, paoka, kai kiko, kohuatia, Calory, Nutere, taonga whaihua Pai rawa, penupenui kaki, paoka, kai kiko, kohuatia
2021-02-17