Basics o te kai hauora: hua uara kai

He tino whai hua mo te tinana tangata hua heihei. Kei roto ratou i te momo nui o ngā matūkai. uara kai tōtika o hua hanga ratou he hua mahuinga ia mo tupu tika me te whanaketanga o ngā tamariki. Ko te ihirangi o te pūmua, te ngako, kohuke me huaora toenga. Ko te hanganga o tenei hua ngā tata katoa e tika ana mō te taonga tangata.

uara Energy o hua heihei - 149 kcal. Kei a ia ko: 12,49 go o te pūmua, 1.22 karamu o warowaihā me 10,02 karamu o te ngako. Kai uara o hua kohuatia kore he rerekē rawa i te uara calorific o faufau. Hei tauira, kei roto i te hua manu pakeke-kohuatia 155 Calories. O te akoranga, i roto i te tukanga o te faaineineraa o te huaora e ngaro. Ko hoatu e hohoro kua rite nga hua, te tiaki i te rota o ngā matūkai te. maimoatanga Heat te whakangaromia e anake e pā ana ki 10 ōrau o huaora.

Hua manu, rawa taonga i roto i te pūmua oti. Ko te tiketike uara kai tōtika o te mea hoki hua i roto i te meka e he ratou te pūtake o ngā ngako hamanga, me ētahi atu pūhui whai hua. Hei tauira, ka taea e te hua manu whakarato ia te whakaritenga o ia rā o te tangata i roto i nga huaora me ngā ōpapa e whai ake nei: Huapuhuikowhai - 15 ōrau mō te huaora B12 - 8 ōrau, mo te selenium - 10, huaora A - 6, waikawa folic - 4 i roto i te konutea me te i roto i te rino - 4, huaora E - 3 ōrau, thiamine - 2 ōrau.

Ko te matū hanganga o hua e kore he rerekē rawa o manu o momo rerekē. hua heihei Home hoki e pā ana ki 70-75 ōrau wai. Te reira i rite te whakaehunga kei roto pūmua, te warowaihā, te ngako, me te huaora ōpapa. uara kai tōtika o hua o manu moana ngā māngai o te kāinga, he iti iti wai me te ake ngako.

kia mōhio hoki koe te digestibility pai o te hua. Pūmua me amino waikawa hua tukatuka e te tinana i te 94 ōrau. I roto i te waiu o te kau, te ahua he pā ana ki 86 ōrau, i poaka kai - e taea te pēnei 75. uara kai tōtika o hua heihei me ratou digestibility pai ki o ratou hua kai.

toene

I roto i ngā o te uara kai tōtika o te wahi matua - he toene. Ko te kupu, ko te nui o te taonga maroke i roto reira (whanaunga ki te hua manu katoa katoa) ko e pā ana ki 45-50 ōrau. Ko te anga o te mea maroke o 30-35 ōrau, me te pūmua 15-20.

hāngai te toene te tata ngako katoa, me huaora ngako-wairewa. Na, tona ihirangi caloric ia 100 karamu o 350-400 kcal. He pūmua Kei 40-50 anake Calories.

Na reira, ki te te toene - te pūtake o pūhui kai, me te pūngao i roto i te hua manu, ka tona rahi me te whakatau i te uara kai tōtika o te hua. I roto i te hua manu, wahia heihei taitamariki, kei iti iho hua toene. Whakatipu ake, te manu hua he hua manu me ona nui hautanga papatipu. Ko te tae o te toene he tika ki carotenoids, e tomo ki roto ki te tinana ki te kai heihei. kia ai taua mea ha ma karaka kōwhai, me te ara pouri.

Ko te nui o te pūmua, me te wahi toene tei runga i te maha o ngā āhuatanga: tau, momo, tikanga ora, te kounga o te kai - mea katoa he tikanga. Ko te hua manu toharite ngā 50-60% pūmua, 25-35% o te toene. Nō reira, whakairia te nuinga o te hua i roto i te rōrahi mō te pūmua.

Ko te kupu, ko te uara kai tōtika o hua he hanganga taurite, me te taonga. tūtohu Doctors pau oti pakeke kai 1-2 (a muri ake nei!) hēki ia ra.