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 | 264 kCal | 1684 kCal | 15.7 orau | 5.9 orau | 638 g |
| Pūmua | 18.52 g | 76 g | 24.4 orau | 9.2 orau | 410 g |
| Fats | 21.08 g | 56 g | 37.6 orau | 14.2 orau | 266 g |
| Water | 60.75 g | 2273 g | 2.7 orau | 1% | 3742 g |
| Ash | 1.58 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 288 µg | 900 µg | 32 orau | 12.1 orau | 313 g |
| Retinol | 0.283 mg | ~ | |||
| karotenana beta | 0.054 mg | 5 mg | 1.1 orau | 0.4 orau | 9259 g |
| Huaora B1, thiamine | 0.07 mg | 1.5 mg | 4.7 orau | 1.8 orau | 2143 g |
| Huaora B2, riboflavin | 0.38 mg | 1.8 mg | 21.1 orau | 8% | 474 g |
| Huaora B4, kowhiri | 15.4 mg | 500 mg | 3.1 orau | 1.2 orau | 3247 g |
| Huaora B5, pantothenic | 0.68 mg | 5 mg | 13.6 orau | 5.2 orau | 735 g |
| Huaora B6, pyridoxine | 0.25 mg | 2 mg | 12.5 orau | 4.7 orau | 800 g |
| Huaora B9, folate | 12 µg | 400 µg | 3% | 1.1 orau | 3333 g |
| Huaora B12, cobalamin | 0.19 µg | 3 µg | 6.3 orau | 2.4 orau | 1579 g |
| Huaora D, calciferol | 0.4 µg | 10 µg | 4% | 1.5 orau | 2500 g |
| Huaora D3, cholecalciferol | 0.4 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.18 mg | 15 mg | 1.2 orau | 0.5 orau | 8333 g |
| Huaora K, phylloquinone | 1.8 µg | 120 µg | 1.5 orau | 0.6 orau | 6667 g |
| Huaora PP, KORE | 0.43 mg | 20 mg | 2.2 orau | 0.8 orau | 4651 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 26 mg | 2500 mg | 1% | 0.4 orau | 9615 g |
| Konupūmā, Ca | 140 mg | 1000 mg | 14 orau | 5.3 orau | 714 g |
| Konupora, Mg | 16 mg | 400 mg | 4% | 1.5 orau | 2500 g |
| Konutai, Na | 459 mg | 1300 mg | 35.3 orau | 13.4 orau | 283 g |
| Sulphur, S | 185.2 mg | 1000 mg | 18.5 orau | 7% | 540 g |
| Paihere, P | 256 mg | 800 mg | 32 orau | 12.1 orau | 313 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.9 mg | 18 mg | 10.6 orau | 4% | 947 g |
| Manganese, Mn | 0.1 mg | 2 mg | 5% | 1.9 orau | 2000 g |
| Parahi, Cu | 732 µg | 1000 µg | 73.2 orau | 27.7 orau | 137 g |
| Selenium, Mena | 2.8 µg | 55 µg | 5.1 orau | 1.9 orau | 1964 g |
| Zinc, Zn | 0.92 mg | 12 mg | 7.7 orau | 2.9 orau | 1304 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.549 g | ~ | |||
| valine | 1.274 g | ~ | |||
| Histidine * | 0.505 g | ~ | |||
| Isoleucine | 0.766 g | ~ | |||
| leucine | 1.597 g | ~ | |||
| lysine | 1.33 g | ~ | |||
| methionine | 0.494 g | ~ | |||
| threonine | 0.691 g | ~ | |||
| tryptophan | 0.195 g | ~ | |||
| phenylalanine | 0.737 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.319 g | ~ | |||
| Ko te waikawa Aspartic | 0.92 g | ~ | |||
| glycine | 0.209 g | ~ | |||
| waikawa glutamic | 3.452 g | ~ | |||
| Proline | 2.241 g | ~ | |||
| serine | 0.711 g | ~ | |||
| tyrosine | 0.723 g | ~ | |||
| cysteine | 0.084 g | ~ | |||
| Taimana | |||||
| cholesterol | 46 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 14.575 g | max 18.7 g | |||
| 4: 0 Hinu | 1.057 g | ~ | |||
| 6-0 nairona | 0.463 g | ~ | |||
| 8: 0 Parani | 0.569 g | ~ | |||
| 10: 0 Mahinga | 2.033 g | ~ | |||
| 12: 0 Laurika | 0.931 g | ~ | |||
| 14: 0 Tuuturu | 2.137 g | ~ | |||
| 16:0 XNUMX Palmitic | 5.515 g | ~ | |||
| 18: 0 Stearin | 1.87 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 4.807 g | min 16.8 g | 28.6 orau | 10.8 orau | |
| 16: 1 Palmitoleic | 0.501 g | ~ | |||
| 18:1 Olein (omega-9) | 4.307 g | ~ | |||
| Nga waikawa hinu momona | 0.501 g | i 11.2 ki 20.6 | 4.5 orau | 1.7 orau | |
| 18: 2 Linoleic | 0.501 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.501 g | i 4.7 ki 16.8 | 10.7 orau | 4.1 orau |
Ko te uara o te kaha ko 264 kcal.
- Oz = 28.35 g (74.8 kCal)
Te tiihi koati maeneene, mdzh 54% maroke i-ve whai rawa i te huaora me nga kohuke penei: te huaora A - 32%, huaora B2 - 21,1%, huaora B5 - 13,6%, huaora B6 - 12,5%, konupūmā - 14%, ūkuikui - 32%, parahi - 73,2%
- 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.
- 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.
- 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.
- 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.
- 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.
- 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 264 kcal, hanganga matū, uara kai totika, huaora, kohuke, he aha te mea whai kiko Heiati miraka tiihi ngawari, mdzh. 54% maroke i roto i-ve, nga kaata, nga matūkai, nga taonga whaihua Te tiihi mai i te waiu o te koati he ngohengohe, mdzh. 54% maroke i-ve