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 | 357 kCal | 1684 kCal | 21.2 orau | 5.9 orau | 472 g |
| Pūmua | 14.73 g | 76 g | 19.4 orau | 5.4 orau | 516 g |
| Fats | 1.08 g | 56 g | 1.9 orau | 0.5 orau | 5185 g |
| warowaihā | 68.7 g | 219 g | 31.4 orau | 8.8 orau | 319 g |
| Muka muka | 6.2 g | 20 g | 31 orau | 8.7 orau | 323 g |
| Water | 7.76 g | 2273 g | 0.3 orau | 0.1 orau | 29291 g |
| Ash | 1.53 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 1 µg | 900 µg | 0.1 orau | 90000 g | |
| karotenana beta | 0.011 mg | 5 mg | 0.2 orau | 0.1 orau | 45455 g |
| Lutein + Zeaxanthin | 220 µg | ~ | |||
| Huaora B1, thiamine | 0.115 mg | 1.5 mg | 7.7 orau | 2.2 orau | 1304 g |
| Huaora B2, riboflavin | 0.262 mg | 1.8 mg | 14.6 orau | 4.1 orau | 687 g |
| Huaora B4, kowhiri | 35 mg | 500 mg | 7% | 2% | 1429 g |
| Huaora B5, pantothenic | 1.074 mg | 5 mg | 21.5 orau | 6% | 466 g |
| Huaora B6, pyridoxine | 0.391 mg | 2 mg | 19.6 orau | 5.5 orau | 512 g |
| Huaora B9, folate | 95 µg | 400 µg | 23.8 orau | 6.7 orau | 421 g |
| Huaora E, alpha tocopherol, TE | 0.82 mg | 15 mg | 5.5 orau | 1.5 orau | 1829 g |
| Huaora K, phylloquinone | 1.9 µg | 120 µg | 1.6 orau | 0.4 orau | 6316 g |
| Huaora PP, KORE | 6.733 mg | 20 mg | 33.7 orau | 9.4 orau | 297 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 427 mg | 2500 mg | 17.1 orau | 4.8 orau | 585 g |
| Konupūmā, Ca | 21 mg | 1000 mg | 2.1 orau | 0.6 orau | 4762 g |
| Konupora, Mg | 177 mg | 400 mg | 44.3 orau | 12.4 orau | 226 g |
| Konutai, Na | 7 mg | 1300 mg | 0.5 orau | 0.1 orau | 18571 g |
| Sulphur, S | 147.3 mg | 1000 mg | 14.7 orau | 4.1 orau | 679 g |
| Paihere, P | 433 mg | 800 mg | 54.1 orau | 15.2 orau | 185 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.96 mg | 18 mg | 10.9 orau | 3.1 orau | 918 g |
| Manganese, Mn | 1.329 mg | 2 mg | 66.5 orau | 18.6 orau | 150 g |
| Parahi, Cu | 524 µg | 1000 µg | 52.4 orau | 14.7 orau | 191 g |
| Selenium, Mena | 2.8 µg | 55 µg | 5.1 orau | 1.4 orau | 1964 g |
| Zinc, Zn | 5.96 mg | 12 mg | 49.7 orau | 13.9 orau | 201 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 2.5 g | max 100 g | |||
| Tuhinga o mua | 0.67 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.136 g | ~ | |||
| valine | 0.858 g | ~ | |||
| Histidine * | 0.384 g | ~ | |||
| Isoleucine | 0.618 g | ~ | |||
| leucine | 1.018 g | ~ | |||
| lysine | 0.629 g | ~ | |||
| methionine | 0.438 g | ~ | |||
| threonine | 0.469 g | ~ | |||
| tryptophan | 0.179 g | ~ | |||
| phenylalanine | 0.721 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.825 g | ~ | |||
| Ko te waikawa Aspartic | 1.419 g | ~ | |||
| glycine | 0.672 g | ~ | |||
| waikawa glutamic | 2.565 g | ~ | |||
| Proline | 0.519 g | ~ | |||
| serine | 0.778 g | ~ | |||
| tyrosine | 0.622 g | ~ | |||
| cysteine | 0.174 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.156 g | max 18.7 g | |||
| 16:0 XNUMX Palmitic | 0.145 g | ~ | |||
| 18: 0 Stearin | 0.011 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.159 g | min 16.8 g | 0.9 orau | 0.3 orau | |
| 18:1 Olein (omega-9) | 0.159 g | ~ | |||
| Nga waikawa hinu momona | 0.676 g | i 11.2 ki 20.6 | 6% | 1.7 orau | |
| 18: 2 Linoleic | 0.377 g | ~ | |||
| 18: 3 Linolenika | 0.3 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.3 g | i 0.9 ki 3.7 | 33.3 orau | 9.3 orau | |
| Nga waikawa momi Omega-6 | 0.377 g | i 4.7 ki 16.8 | 8% | 2.2 orau |
Ko te uara o te kaha ko 357 kcal.
- kapu = 160 g (571.2 kCal)
Raihi mohoao (pango, raihi Inia, tsitsianiya), maroke he nui nga huaora me nga kohuke penei: huaora B2 - 14,6%, huaora B5 - 21,5%, huaora B6 - 19,6%, huaora B9 - 23,8%, huaora PP - 33,7%, pāhare pāporo - 17,1%, konupora – 44,3%, ūkuikui – 54,1%, manganese – 66,5%, parahi – 52,4%, zinc – 49,7%
- 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.
- 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.
- 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.
- konupora whai wāhi i roto i te pākia pūngao, te whakahiatotanga o te pūmua, waikawa karihi, he pānga whakaū i runga i te kiriuhi, e tika ana kia mau tonu te homeostasis o te konupūmā, te pāhare pāporo me te konutai. Ko te korenga o te konupora ka arahi ki te hypomagnesemia, he nui ake te morearea o te whakaheke toto, te mate ngakau.
- 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.
- 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.
- 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.
Tags: ihirangi pūngoi 357 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whai hua Raihi Wild (pango, raihi Inia, cyzania), maroke, Calories, matūkai, taonga whaihua Raihi Wild (pango, raihi Inia, cycinia), maroke