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 | 169 kcal | 1684 kcal | 10 orau | 5.9 orau | 996 g |
| Pūmua | 19.98 g | 76 g | 26.3 orau | 15.6 orau | 380 g |
| Fats | 9.23 g | 56 g | 16.5 orau | 9.8 orau | 607 g |
| Water | 70.44 g | 2273 g | 3.1 orau | 1.8 orau | 3227 g |
| Ash | 1.01 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.12 mg | 1.5 mg | 8% | 4.7 orau | 1250 g |
| Huaora B2, Riboflavin | 0.2 mg | 1.8 mg | 11.1 orau | 6.6 orau | 900 g |
| Huaora B5, Pantothenic | 0.65 mg | 5 mg | 13 orau | 7.7 orau | 769 g |
| Huaora B6, pyridoxine | 0.16 mg | 2 mg | 8% | 4.7 orau | 1250 g |
| Huaora B9, folate | 21 mcg | 400 mcg | 5.3 orau | 3.1 orau | 1905 |
| Huaora B12, cobalamin | 2.38 .g | 3 mg | 79.3 orau | 46.9 orau | 126 g |
| Huaora E, alpha-tocopherol, TE | 0.19 mg | 15 mg | 1.3 orau | 0.8 orau | 7895 g |
| Huaora PP | 5.89 mg | 20 mg | 29.5 orau | 17.5 orau | 340 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 265 mg | 2500 mg | 10.6 orau | 6.3 orau | 943 g |
| Konupūmā, Ca | 12 mg | 1000 mg | 1.2 orau | 0.7 orau | 8333 g |
| Konupora, Mg | 25 mg | 400 mg | 6.3 orau | 3.7 orau | 1600 g |
| Konutai, Na | 72 mg | 1300 mg | 5.5 orau | 3.3 orau | 1806 |
| Sulphur, S | 199.8 mg | 1000 mg | 20 orau | 11.8 orau | 501 g |
| Paihere, P | 181 mg | 800 mg | 22.6 orau | 13.4 orau | 442 g |
| Nga waahanga hikoi | |||||
| Rino, Fe | 1.67 mg | 18 mg | 9.3 orau | 5.5 orau | 1078 g |
| Manganese, Mn | 0.024 mg | 2 mg | 1.2 orau | 0.7 orau | 8333 g |
| Parahi, Cu | 111 .g | 1000 mcg | 11.1 orau | 6.6 orau | 901 g |
| Selenium, Mena | 22.3 .g | 55 mcg | 40.5 orau | 24 orau | 247 g |
| Zinc, Zn | 3.8 mg | 12 mg | 31.7 orau | 18.8 orau | 316 g |
| Nga waikawa amino nui | |||||
| Arginine * | 1.187 g | ~ | |||
| Valine | 1.078 g | ~ | |||
| Histidine * | 0.633 g | ~ | |||
| Isoleucine | 0.964 g | ~ | |||
| Leucine | 1.554 g | ~ | |||
| lysine | 1.765 g | ~ | |||
| methionine | 0.513 g | ~ | |||
| threonine | 0.855 g | ~ | |||
| Tryptophan | 0.234 g | ~ | |||
| phenylalanine | 0.814 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 1.202 g | ~ | |||
| Ko te waikawa Aspartic | 1.759 g | ~ | |||
| Glycine | 0.976 g | ~ | |||
| waikawa glutamic | 2.9 g | ~ | |||
| Proline | 0.838 g | ~ | |||
| Serine | 0.743 g | ~ | |||
| tyrosine | 0.672 g | ~ | |||
| cysteine | 0.239 g | ~ | |||
| Heto (houra) | |||||
| cholesterol | 66 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 3.3 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.01 g | ~ | |||
| 12: 0 Lauric | 0.02 g | ~ | |||
| 14: 0 Tuuturu | 0.24 g | ~ | |||
| 16: 0 Palmitic | 1.79 g | ~ | |||
| 18: 0 Stearic | 1.1 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.71 g | min 16.8g | 22.1 orau | 13.1 orau | |
| 16: 1 Palmitoleic | 0.28 g | ~ | |||
| 18: 1 Oleic (omega-9) | 3.36 g | ~ | |||
| Nga waikawa hinu momona | 0.84 g | mai i te 11.2 ki te 20.6 g | 7.5 orau | 4.4 orau | |
| 18: 2 Linoleic | 0.63 g | ~ | |||
| 18: 3 Linolenic | 0.12 g | ~ | |||
| 20: 4 Arachidonic | 0.09 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.12 g | mai i te 0.9 ki te 3.7 g | 13.3 orau | 7.9 orau | |
| Nga waikawa momi Omega-6 | 0.72 g | mai i te 4.7 ki te 16.8 g | 15.3 orau | 9.1 orau |
Ko te uara pūngao ko te 169 Calories
- Oz = 28.35 g (47.9 kcal)
- lb = 453.6 g (766.6 kcal)
Reme, rara, hiroki noa iho whai rawa i roto i nga huaora me nga kohuke penei: ko te huaora B2 11.1%, huaora B5 - 13%, huaora B12 - 79,3%, huaora PP - 29,5%, he ūkuikui - 22,6%, ko te parahi he 11.1%, he selenium - 40,5%, konutea - 31,7%
- 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.
- 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.
- 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 e uru ana ki te whakarewa rino me te whakaihiihi i te pūmua me te warowaihā 'te tukatuka ki te whakarato hāora 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.
tapanga: nga koata - 169 kcal, hanganga matū, uara kai totika, huaora, kohuke whai kiko atu i te Reme, rara, tupuhi noa, Calories, ngako, nga painga whaihua o te Reme, rara, hiroki wehe noa iho