Uara kai totika me te hanganga matū.
E whakaatu ana te teepu i nga kiko o nga matūkai (Calories, protein, momona, warowaihā, huaora, me nga kohuke) i roto i te 100 karamu o te waahanga kai.
| Kawaiora | Te tau | Norm ** | % o te tikanga i te 100 g | % o te 100 kcal noa | 100% o te tikanga |
| Kororo | 229 kcal | 1684 kcal | 13.6 orau | 5.9 orau | 735 g |
| Pūmua | 17.84 g | 76 g | 23.5 orau | 10.3 orau | 426 g |
| Fats | 16.97 g | 56 g | 30.3 orau | 13.2 orau | 330 g |
| Water | 64.93 g | 2273 g | 2.9 orau | 1.3 orau | 3501 g |
| Ash | 0.88 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.133 mg | 1.5 mg | 8.9 orau | 3.9 orau | 1128 g |
| Huaora B2, Riboflavin | 0.261 mg | 1.8 mg | 14.5 orau | 6.3 orau | 690 g |
| Huaora B5, Pantothenic | 0.557 mg | 5 mg | 11.1 orau | 4.8 orau | 898 g |
| Huaora B6, pyridoxine | 0.339 mg | 2 mg | 17 orau | 7.4 orau | 590 g |
| Huaora B12, cobalamin | 2.47 mcg | 3 mg | 82.3 orau | 35.9 orau | 121 g |
| Huaora RR, | 4.934 mg | 20 mg | 24.7 orau | 10.8 orau | 405 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 284 mg | 2500 mg | 11.4 orau | 5% | 880 g |
| Konupūmā, Ca | 13 mg | 1000 mg | 1.3 orau | 0.6 orau | 7692 g |
| Konupora, Mg | 20 mg | 400 mg | 5% | 2.2 orau | 2000 |
| Konutai, Na | 74 mg | 1300 mg | 5.7 orau | 2.5 orau | 1757 g |
| Sulphur, S | 178.4 mg | 1000 mg | 17.8 orau | 7.8 orau | 561 g |
| Paihere, P | 168 mg | 800 mg | 21 orau | 9.2 orau | 476 g |
| Nga waahanga hikoi | |||||
| Rino, Fe | 1.43 mg | 18 mg | 7.9 orau | 3.4 orau | 1259 g |
| Manganese, Mn | 0.011 mg | 2 mg | 0.6 orau | 0.3 orau | 18182 g |
| Parahi, Cu | 145 mcg | 1000 mcg | 14.5 orau | 6.3 orau | 690 g |
| Selenium, Mena | 7.5 mcg | 55 mcg | 13.6 orau | 5.9 orau | 733 g |
| Zinc, Zn | 3.67 mg | 12 mg | 30.6 orau | 13.4 orau | 327 g |
| Nga waikawa amino nui | |||||
| Arginine * | 1.059 g | ~ | |||
| Valine | 0.962 g | ~ | |||
| Histidine * | 0.565 g | ~ | |||
| Isoleucine | 0.862 g | ~ | |||
| Leucine | 1.387 g | ~ | |||
| lysine | 1.576 g | ~ | |||
| methionine | 0.457 g | ~ | |||
| threonine | 0.762 g | ~ | |||
| Tryptophan | 0.208 g | ~ | |||
| phenylalanine | 0.725 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 1.073 g | ~ | |||
| Ko te waikawa Aspartic | 1.57 g | ~ | |||
| Glycine | 0.871 g | ~ | |||
| waikawa glutamic | 2.589 g | ~ | |||
| Proline | 0.748 g | ~ | |||
| Serine | 0.662 g | ~ | |||
| tyrosine | 0.599 g | ~ | |||
| cysteine | 0.214 g | ~ | |||
| Heto (houra) | |||||
| cholesterol | 66 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 8.189 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.029 g | ~ | |||
| 12: 0 Lauric | 0.053 g | ~ | |||
| 14: 0 Tuuturu | 0.662 g | ~ | |||
| 15: 0 Pentadecanoic | 0.104 g | ~ | |||
| 16: 0 Palmitic | 3.863 g | ~ | |||
| 17: 0 Margarine | 0.255 g | ~ | |||
| 18: 0 Stearic | 3.195 g | ~ | |||
| 20: 0 Arachidic | 0.029 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 6.91 g | min 16.8g | 41.1 orau | 17.9 orau | |
| 14: 1 Mirandolina | 0.026 g | ~ | |||
| 16: 1 Palmitoleic | 0.326 g | ~ | |||
| 18: 1 Oleic (omega-9) | 6.372 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.062 g | ~ | |||
| Nga waikawa hinu momona | 0.718 g | mai i te 11.2 ki te 20.6 g | 6.4 orau | 2.8 orau | |
| 18: 2 Linoleic | 0.422 g | ~ | |||
| 18: 3 Linolenic | 0.202 g | ~ | |||
| 20: 4 Arachidonic | 0.069 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.202 g | mai i te 0.9 ki te 3.7 g | 22.4 orau | 9.8 orau | |
| Nga waikawa momi Omega-6 | 0.491 g | mai i te 4.7 ki te 16.8 g | 10.4 orau | 4.5 orau |
Ko te uara o te kaha ko 229 kcal.
- Oz = 28.35 g (64.9 kcal)
- 3 oz = 85 g (194.7 pauna)
- lb = 453.6 g (1038.7 kcal)
Reme, Ahitereiria, te kohinga kai me te whakapai i nga momona ki te 1/8 ″ momona, mata whai rawa i roto i nga huaora me nga kohuke penei: ko te huaora B2 he 14.5%, he huaora B5 - 11,1%, huaora B6 - 17%, huaora B12 - 82,3%, huaora PP - 24,7%, pāhare pāporo - na te 11.4%, ūkuikui - 21%, parahi - tae atu ki te 14.5%, te waatea - 13,6%, konutea - 30,6%
- B2 huaora ka whai wāhi ki nga tauhohenga whakaheke-hāora me te whakatairanga i te tae o te tae e te kaitohutohu 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, te kiriuhi mucous, te takahi i te marama, me te tirohanga o te kakarauritanga.
- B5 huaora kei roto i te pūmua, te momona, te warowaihā pākia, te pākia cholesterol, te whakahiatotanga o etahi homoni, te hemoglobin, e whakatairanga ana i te ngongo o nga waikawa amino me nga huka i roto i te waahanga ngutu, me te tautoko i te mahi a adrenal cortex. Ko te kore o te waikawa Pantothenic ka pa ki nga kiri o te kiri me nga kiriuhi mucous.
- B6 huaora whai wāhi ki te pupuri i te urupare ārai, ngā tukanga aukati me te whakaohooho i roto i te punaha io, ki te panoni o te waikawa amino, te pungao tryptophan, te lipid, me te waikawa nukarau e whai kiko ana ki te hanga totika o nga toto toto whero, kia mau tonu ai nga taumata homocysteine toto Ko te whakaheke i te hiahia ka uru ki te koretake o te kai o te huaora B6, me nga mate o te kiri, te whanaketanga kua kitea, te anemia.
- B12 huaora whai wāhi nui i roto i te pākia me te huri o waikawa amino. Ko te Folate me te huaora B12 e honoa ana ki nga huaora e uru ana ki te hematopoiesis. Ko te kore o te huaora B12 ka arahi ki te whanaketanga o te ngoikoretanga o te takahuri takirua, tuarua ranei me te anemia, te leopenia, me te thrombositopenia.
- Huaora PP whai wāhi i roto i te tauhohenga redox o te pūngao pākia. Ko te iti o te kai o nga huaora e haere tahi ana me te whakararuraru i 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, e uru ana ki nga hiahia io, me te whakatau i te toto.
- Waehau whai wāhi ki te maha o ngā tukanga koiora, tae atu ki te pākia pūngao, te whakahaere i te toenga waikawa-kawakore, te wahanga o te phospholipids, te nucleotides, me te 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 me te mahi redox i roto i te whakarewa o te rino me te whakaohooho i te pūmua me te warowaihā. Nga mahinga e pa ana ki te whakarato kiko ki te hāora. Ko te ngoikoretanga e whakaatuhia ana e nga ngoikoretanga o te punaha pukupuku me te angaanga, te whanaketanga o te hononga honohono kiko.
- Mahuru - he mea nui o te punaha paruru antioxidant o te tinana o te tangata, he raru aukati, kua uru ki te whakaritenga o nga mahi o te homoni taika. Ko te ngoikoretanga ka arahi ki te mate Kashin-Bek (osteoarthritis me te ngoikoretanga o te hononga, te tuaiwi, me nga pito o mua), Kesan (endomy cardiomyopathy), thrombasthenia tuku iho.
- konutea he waahanga kei roto i te 300 whākōkī whakauru ki te whakahiato me te wāwāhi o te warowaihā, te pūmua, te ngako, te waikawa ngota, me te whakaritenga i te kīanga 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, te kitea o nga ngoikoretanga o te kopu. I rangahauhia i roto i nga tau kua hipa ake nei ko te nui o te pata konutea ka aukati i te mimiti o te parahi, no reira ka whanakehia te whanaketanga anemia.
Tags: uara calorific 229 kcal, hanganga matū, uara kai totika, huaora, kohuke whaihua i te Reme o Ahitereiria, te kai kai me te whakapai i te hinu ki te 1/8 ″ ngako, Calories mata, nga matūkai, nga painga whaihua o te Reme o Ahitereiria, te kohinga kai me te whakapai i nga momona 1/8 ″ momona, mata