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 | 155 kcal | 1684 kcal | 9.2 orau | 5.9 orau | 1086 g |
| Pūmua | 5.54 g | 76 g | 7.3 orau | 4.7 orau | 1372 g |
| Fats | 5.15 g | 56 g | 9.2 orau | 5.9 orau | 1087 g |
| warowaihā | 16.13 g | 219 g | 7.4 orau | 4.8 orau | 1358 g |
| Te muka kai | 5.5 g | 20 g | 27.5 orau | 17.7 orau | 364 g |
| Water | 65.17 g | 2273 g | 2.9 orau | 1.9 orau | 3488 g |
| Ash | 2.51 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.136 mg | 1.5 mg | 9.1 orau | 5.9 orau | 1103 g |
| Huaora B2, Riboflavin | 0.049 mg | 1.8 mg | 2.7 orau | 1.7 orau | 3673 g |
| Huaora B5, Pantothenic | 0.155 mg | 5 mg | 3.1 orau | 2% | 3226 g |
| Huaora B6, pyridoxine | 0.09 mg | 2 mg | 4.5 orau | 2.9 orau | 2222 g |
| Huaora B9, folate | 48 .g | 400 mcg | 12 orau | 7.7 orau | 833 g |
| Huaora C, ascorbic | 1.1 mg | 90 mg | 1.2 orau | 0.8 orau | 8182 g |
| Huaora PP, No. | 0.408 mg | 20 mg | 2% | 1.3 orau | 4902 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 358 mg | 2500 mg | 14.3 orau | 9.2 orau | 698 g |
| Konupūmā, Ca | 61 mg | 1000 mg | 6.1 orau | 3.9 orau | 1639 g |
| Konupora, Mg | 43 mg | 400 mg | 10.8 orau | 7% | 930 g |
| Konutai, Na | 422 mg | 1300 mg | 32.5 orau | 21 orau | 308 g |
| Sulphur, S | 55.4 mg | 1000 mg | 5.5 orau | 3.5 orau | 1805 |
| Paihere, P | 109 mg | 800 mg | 13.6 orau | 8.8 orau | 734 g |
| kohuke | |||||
| Rino, Fe | 1.99 mg | 18 mg | 11.1 orau | 7.2 orau | 905 g |
| Manganese, Mn | 0.255 mg | 2 mg | 12.8 orau | 8.3 orau | 784 g |
| Parahi, Cu | 159 .g | 1000 mcg | 15.9 orau | 10.3 orau | 629 g |
| Selenium, Mena | 5.7 .g | 55 mcg | 10.4 orau | 6.7 orau | 965 g |
| Zinc, Zn | 0.73 mg | 12 mg | 6.1 orau | 3.9 orau | 1644 g |
| Nga waikawa amino nui | |||||
| Arginine * | 0.356 g | ~ | |||
| Valine | 0.282 g | ~ | |||
| Histidine * | 0.153 g | ~ | |||
| Isoleucine | 0.242 g | ~ | |||
| Leucine | 0.428 g | ~ | |||
| lysine | 0.379 g | ~ | |||
| methionine | 0.086 g | ~ | |||
| threonine | 0.228 g | ~ | |||
| Tryptophan | 0.067 g | ~ | |||
| phenylalanine | 0.287 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.236 g | ~ | |||
| Ko te waikawa Aspartic | 0.637 g | ~ | |||
| Glycine | 0.232 g | ~ | |||
| waikawa glutamic | 0.841 g | ~ | |||
| Proline | 0.239 g | ~ | |||
| Serine | 0.288 g | ~ | |||
| tyrosine | 0.155 g | ~ | |||
| cysteine | 0.062 g | ~ | |||
| Te Sterol (houra) | |||||
| cholesterol | 5 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 1.948 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.005 g | ~ | |||
| 12: 0 Lauric | 0.009 g | ~ | |||
| 14: 0 Tuuturu | 0.061 g | ~ | |||
| 16: 0 Palmitic | 1.227 g | ~ | |||
| 18: 0 Stearic | 0.633 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.133 g | min 16.8g | 12.7 orau | 8.2 orau | |
| 16: 1 Palmitoleic | 0.125 g | ~ | |||
| 18: 1 Oleic (omega-9) | 1.953 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.046 g | ~ | |||
| Nga waikawa hinu momona | 0.74 g | mai i te 11.2-20.6 g | 6.6 orau | 4.3 orau | |
| 18: 2 Linoleic | 0.593 g | ~ | |||
| 18: 3 Linolenic | 0.147 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.147 g | mai i te 0.9 ki te 3.7 g | 16.3 orau | 10.5 orau | |
| Nga waikawa momi Omega-6 | 0.593 g | mai i te 4.7 ki te 16.8 g | 12.6 orau | 8.1 orau |
Ko te uara o te kaha ko 155 kcal.
- kapu = 253 g (392.2 kcal)
Pīni, tunua, tunu kāinga he nui nga huaora me nga kohuke penei i te huaora B9 - 12 %, te pāhare pāporo - 14,3 %, te ūkuikui - 13,6 %, te rino he 11.1 %, te konupora - 12,8 %, te parahi - 15,9 %
- B9 huaora hei coenzyme whai wāhi i roto i te pākia o te karihi me te waikawa amino. Ko te ngoikoretanga o te folate ka ngoikore te waihanga o te waikawa ngota me te pūmua, ka hua te aukati i te tipu me te wehenga o te pūtau, ina koa ki nga kakano tere-tipu: te koiwi wheua, te epithelium ngutu, me etahi atu. , te kore kai totika, te ngoikoretanga o te whanau, me nga mate whanaketanga tamariki. Whakaatuhia te Rōpū kaha i waenga i te taumata o te folate, homocysteine me te tuponotanga o te mate mate pukupuku.
- Pāhare pāporo Ko te katote intracellular matua e uru ana ki te whakaritenga o te wai, te hiko me te toenga waikawa, ka uru ki te whakahaere i nga hiahia io, te whakatau i te toto.
- 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.
- Iron kua whakauruhia me nga mahi rereke o te pūmua, tae atu ki nga hauropi. Ka uru ki te kawe i nga irahiko, te oxygen, ka taea te rere o nga tauhohenga redox me te whakahohenga i te waikawa. Ko te koretake o te kai ka arahi atu ki te anemia hypochromic, myoglobinaemia atonia o nga uaua koiwi, ngenge, cardiomyopathy, gastritis atrophic mau tonu.
- 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.
He raarangi katoa o nga hua tino whaihua ka kitea e koe i roto i te taupānga.
Tags: pūngoi 155 kcal, te hanganga matū, uara kai, huaora, kohuke atu i te āwhina Pii, tunua, tunu kāinga, Calories, matūkai, āhuatanga whai hua o te Pīni, tunua, kāinga-tunu.