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 | 364 kCal | 1684 kCal | 21.6 orau | 5.9 orau | 463 g |
| Pūmua | 10.33 g | 76 g | 13.6 orau | 3.7 orau | 736 g |
| Fats | 0.98 g | 56 g | 1.8 orau | 0.5 orau | 5714 g |
| warowaihā | 73.61 g | 219 g | 33.6 orau | 9.2 orau | 298 g |
| Muka muka | 2.7 g | 20 g | 13.5 orau | 3.7 orau | 741 g |
| Water | 11.92 g | 2273 g | 0.5 orau | 0.1 orau | 19069 g |
| Ash | 0.47 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.785 mg | 1.5 mg | 52.3 orau | 14.4 orau | 191 g |
| Huaora B2, riboflavin | 0.494 mg | 1.8 mg | 27.4 orau | 7.5 orau | 364 g |
| Huaora B5, pantothenic | 0.438 mg | 5 mg | 8.8 orau | 2.4 orau | 1142 g |
| Huaora B6, pyridoxine | 0.044 mg | 2 mg | 2.2 orau | 0.6 orau | 4545 g |
| Huaora B9, folate | 291 µg | 400 µg | 72.8 orau | 20 orau | 137 g |
| Huaora E, alpha tocopherol, TE | 0.06 mg | 15 mg | 0.4 orau | 0.1 orau | 25000 g |
| Huaora PP, KORE | 5.904 mg | 20 mg | 29.5 orau | 8.1 orau | 339 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 107 mg | 2500 mg | 4.3 orau | 1.2 orau | 2336 g |
| Konupūmā, Ca | 252 mg | 1000 mg | 25.2 orau | 6.9 orau | 397 g |
| Konupora, Mg | 22 mg | 400 mg | 5.5 orau | 1.5 orau | 1818 g |
| Konutai, Na | 2 mg | 1300 mg | 0.2 orau | 0.1 orau | 65000 g |
| Sulphur, S | 103.3 mg | 1000 mg | 10.3 orau | 2.8 orau | 968 g |
| Paihere, P | 108 mg | 800 mg | 13.5 orau | 3.7 orau | 741 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 4.64 mg | 18 mg | 25.8 orau | 7.1 orau | 388 g |
| Manganese, Mn | 0.682 mg | 2 mg | 34.1 orau | 9.4 orau | 293 g |
| Parahi, Cu | 144 µg | 1000 µg | 14.4 orau | 4% | 694 g |
| Zinc, Zn | 0.7 mg | 12 mg | 5.8 orau | 1.6 orau | 1714 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.417 g | ~ | |||
| valine | 0.415 g | ~ | |||
| Histidine * | 0.23 g | ~ | |||
| Isoleucine | 0.357 g | ~ | |||
| leucine | 0.71 g | ~ | |||
| lysine | 0.228 g | ~ | |||
| methionine | 0.183 g | ~ | |||
| threonine | 0.281 g | ~ | |||
| tryptophan | 0.127 g | ~ | |||
| phenylalanine | 0.52 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.332 g | ~ | |||
| Ko te waikawa Aspartic | 0.435 g | ~ | |||
| glycine | 0.371 g | ~ | |||
| waikawa glutamic | 3.479 g | ~ | |||
| Proline | 1.198 g | ~ | |||
| serine | 0.516 g | ~ | |||
| tyrosine | 0.312 g | ~ | |||
| cysteine | 0.219 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.155 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.148 g | ~ | |||
| 18: 0 Stearin | 0.007 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.087 g | min 16.8 g | 0.5 orau | 0.1 orau | |
| 18:1 Olein (omega-9) | 0.087 g | ~ | |||
| Nga waikawa hinu momona | 0.413 g | i 11.2 ki 20.6 | 3.7 orau | 1% | |
| 18: 2 Linoleic | 0.391 g | ~ | |||
| 18: 3 Linolenika | 0.022 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.022 g | i 0.9 ki 3.7 | 2.4 orau | 0.7 orau | |
| Nga waikawa momi Omega-6 | 0.391 g | i 4.7 ki 16.8 | 8.3 orau | 2.3 orau |
Ko te uara o te kaha ko 364 kcal.
- kapu = 125 g (455 kCal)
Te paraoa paraoa o te reanga teitei, whanui, pakari ki te konupūmā taonga i te huaora me nga kohuke penei: te huaora B1 - 52,3%, huaora B2 - 27,4%, huaora B9 - 72,8%, huaora PP - 29,5%, konupūmā - 25,2%, ūkuikui - 13,5 , 25,8, 34,1%, rino - 14,4%, manganese - XNUMX%, parahi - XNUMX%
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
Tags: ihirangi pūngoi 364 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea whaihua? Te paraoa paraoa o te taumata teitei, whanui, pakari ki te konupūmā, te karamu, ngā matūkai, ngā hua whaihua paraoa paraoa o te kaute teitei rawa, puta noa i te ao, whakakaha ki te konupūmā