Uara kai totika me te hanganga matū.
Kei te ripanga e whai ake nei nga raarangi o nga matūkai (Calories, protein, momona, warowaihā, huaora me nga kohuke) kei roto 100 karamu Tuhinga o mua.
| Kawaiora | tau | Ture ** | % o te tikanga i te 100 g | % o te tikanga i te 100 kcal | 100% o te tikanga |
| Kororo | 142 kcal | 1684 kcal | 8.4 orau | 5.9 orau | 1186 g |
| Pūmua | 6.75 g | 76 g | 8.9 orau | 6.3 orau | 1126 g |
| Fats | 6.57 g | 56 g | 11.7 orau | 8.2 orau | 852 g |
| warowaihā | 8.49 g | 219 g | 3.9 orau | 2.7 orau | 2580 g |
| Te muka kai | 6.9 g | 20 g | 34.5 orau | 24.3 orau | 290 g |
| Water | 69.34 g | 2273 g | 3.1 orau | 2.2 orau | 3278 g |
| Ash | 1.95 g | ~ | |||
| huaora | |||||
| Huaora a, RAE | 4 .g | 900 mcg | 0.4 orau | 0.3 orau | 22500 g |
| karotenana beta | 0.052 mg | 5 mg | 1% | 0.7 orau | 9615 g |
| Lycopene | 409 .g | ~ | |||
| Lutein + Zeaxanthin | 13 .g | ~ | |||
| Huaora B1, thiamine | 0.058 mg | 1.5 mg | 3.9 orau | 2.7 orau | 2586 g |
| Huaora B2, Riboflavin | 0.056 mg | 1.8 mg | 3.1 orau | 2.2 orau | 3214 g |
| Huaora B4, kowhiri | 34.9 mg | 500 mg | 7% | 4.9 orau | 1433 g |
| Huaora B5, Pantothenic | 0.139 mg | 5 mg | 2.8 orau | 2% | 3597 g |
| Huaora B6, pyridoxine | 0.046 mg | 2 mg | 2.3 orau | 1.6 orau | 4348 g |
| Huaora B9, folate | 30 mcg | 400 mcg | 7.5 orau | 5.3 orau | 1333 g |
| Huaora B12, cobalamin | 0.34 mcg | 3 mg | 11.3 orau | 8% | 882 g |
| Huaora C, ascorbic | 2.3 mg | 90 mg | 2.6 orau | 1.8 orau | 3913 g |
| Huaora E, alpha tocopherol, TE | 0.16 mg | 15 mg | 1.1 orau | 0.8 orau | 9375 g |
| Huaora K, phylloquinone | 1 .g | 120 mcg | 0.8 orau | 0.6 orau | 12000 g |
| Huaora PP, No. | 0.901 mg | 20 mg | 4.5 orau | 3.2 orau | 2220 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 235 mg | 2500 mg | 9.4 orau | 6.6 orau | 1064 g |
| Konupūmā, Ca | 48 mg | 1000 mg | 4.8 orau | 3.4 orau | 2083 g |
| Konupora, Mg | 28 mg | 400 mg | 7% | 4.9 orau | 1429 g |
| Konutai, Na | 430 mg | 1300 mg | 33.1 orau | 23.3 orau | 302 g |
| Sulphur, S | 67.5 mg | 1000 mg | 6.8 orau | 4.8 orau | 1481 g |
| Paihere, P | 104 mg | 800 mg | 13 orau | 9.2 orau | 769 g |
| kohuke | |||||
| Rino, Fe | 1.73 mg | 18 mg | 9.6 orau | 6.8 orau | 1040 g |
| Manganese, Mn | 0.42 mg | 2 mg | 21 orau | 14.8 orau | 476 g |
| Parahi, Cu | 213 .g | 1000 mcg | 21.3 orau | 15 orau | 469 g |
| Selenium, Mena | 6.5 .g | 55 mcg | 11.8 orau | 8.3 orau | 846 g |
| Zinc, Zn | 1.87 mg | 12 mg | 15.6 orau | 11 orau | 642 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 6.53 g | mōrahi 100 g | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.427 g | ~ | |||
| Valine | 0.345 g | ~ | |||
| Histidine * | 0.19 g | ~ | |||
| Isoleucine | 0.297 g | ~ | |||
| Leucine | 0.534 g | ~ | |||
| lysine | 0.472 g | ~ | |||
| methionine | 0.105 g | ~ | |||
| threonine | 0.279 g | ~ | |||
| Tryptophan | 0.077 g | ~ | |||
| phenylalanine | 0.349 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.302 g | ~ | |||
| Ko te waikawa Aspartic | 0.8 g | ~ | |||
| Glycine | 0.288 g | ~ | |||
| waikawa glutamic | 1.037 g | ~ | |||
| Proline | 0.29 g | ~ | |||
| Serine | 0.357 g | ~ | |||
| tyrosine | 0.19 g | ~ | |||
| cysteine | 0.074 g | ~ | |||
| Te Sterol (houra) | |||||
| cholesterol | 6 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 2.352 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.016 g | ~ | |||
| 12: 0 Lauric | 0.012 g | ~ | |||
| 14: 0 Tuuturu | 0.108 g | ~ | |||
| 16: 0 Palmitic | 0.81 g | ~ | |||
| 18: 0 Stearic | 0.751 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.83 g | min 16.8g | 16.8 orau | 11.8 orau | |
| 16: 1 Palmitoleic | 0.266 g | ~ | |||
| 18: 1 Oleic (omega-9) | 2.564 g | ~ | |||
| Nga waikawa hinu momona | 0.836 g | mai i te 11.2-20.6 g | 7.5 orau | 5.3 orau | |
| 18: 2 Linoleic | 0.628 g | ~ | |||
| 18: 3 Linolenic | 0.208 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.208 g | mai i te 0.9 ki te 3.7 g | 23.1 orau | 16.3 orau | |
| Nga waikawa momi Omega-6 | 0.628 g | mai i te 4.7 ki te 16.8 g | 13.4 orau | 9.4 orau |
Ko te uara o te kaha ko 142 kcal.
- kapu = 259 g (367.8 kcal)
Pini, tunua, kēta, me te hōtiti he taonga i roto i taua momo huaora me nga kohuke pera i te huaora B12 - 11,3%, te ūkuikui - 13%, te manganese - 21%, te parahi - 21,3%, te waatea, me te 11.8%, konutea - 15,6%
- B12 huaora whai wāhi nui i roto i te pākia me te huri o waikawa amino. Ko te Folate me te huaora B12 he huaora e uru ana ki te hematopoiesis. Ko te kore o te huaora B12 e arahi ana ki te whanaketanga o te ngoikoretanga o te takahuri takirua, o te tuarua ranei me te anemia, te leopenia, te thrombositopenia.
- Waehau he maha nga mahi a-tinana, tae atu ki te pungao pngao, te whakahaere i te toenga waikawa-waikawa, he waahanga no nga phospholipids, nga nucleotides me nga waikawa ngako e hiahiatia ana mo te kohuke o nga koiwi me nga niho. Ko te ngoikoretanga ka arahi atu ki te anorexia, te anemia, te riikiri.
- Manganese kei roto i te hanganga o te koiwi me te kiko honohono, he waahanga no te whākōkī i roto i te haurehu o te waikawa amino, warowaihā, catecholamines; e hiahiatia ana mo te whakahiatotanga o te cholesterol me te nucleotides. Ko te rawaka o te kohi ka haere tahi te tipu whakaraerae, nga mate o te punaha whakatipuranga, te piki haere o te pakarukaru o te koiwi, nga mate o te warowaihā me te hinu lipid.
- parahi he waahanga o nga hauropi 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 mahinga o te tinana tangata ki te oxygen. Ko te ngoikoretanga e whakaatuhia ana e te ngoikoretanga o te punaha Cardiovascular me te whanaketanga koiwi o te hononga honohono kiko.
- Mahuru - ko te 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 atu ki te mate Kashin-Bek (osteoarthritis me te ngoikoretanga o nga hononga, tuaiwi, me nga pito o mua), mate Kesan (endomy cardiomyopathy), thrombasthenia tuku iho.
- konutea kua whakauruhia ki roto i te 300 whākōkī whai wāhi atu ki te hātepe me te wehenga o te warowaihā, te pūmua, te ngako, te waikawa ngota, me te whakaritenga i te maha o ngā ira. Ko te koretake o te kai ka arahi te mate toto, te mate tuarua o te mate, te ate ate, te koretake o te taangata, te ahua kino o te kopu. I whakaatuhia i roto i nga rangahau te kaha o te kaha o te konutea ki te aukati i te ngongo parahi, kia kaha ki te whanake i te anemia.
He raarangi katoa o nga hua tino whaihua ka kitea e koe i roto i te taupānga.
Tags: pūngoi 142 kcal, hanganga matū, uara kai, huaora, ngāmona atu i te Pīni āwhina, tunua, kēta, me te hōtiti, te Calories, ngā matūkai, ngā hua whaihua o te Pīni, tunua, kēta, me te hōtiti