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 | 91 kcal | 1684 kcal | 5.4 orau | 5.9 orau | 1851 |
| Pūmua | 6.03 g | 76 g | 7.9 orau | 8.7 orau | 1260 g |
| Fats | 0.29 g | 56 g | 0.5 orau | 0.5 orau | 19310 g |
| warowaihā | 9.65 g | 219 g | 4.4 orau | 4.8 orau | 2269 g |
| Te muka kai | 6.9 g | 20 g | 34.5 orau | 37.9 orau | 290 g |
| Water | 75.64 g | 2273 g | 3.3 orau | 3.6 orau | 3005 g |
| Ash | 1.49 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.14 mg | 1.5 mg | 9.3 orau | 10.2 orau | 1071 g |
| Huaora B2, Riboflavin | 0.12 mg | 1.8 mg | 6.7 orau | 7.4 orau | 1500 g |
| Huaora B4, kowhiri | 23.2 mg | 500 mg | 4.6 orau | 5.1 orau | 2155 g |
| Huaora B5, Pantothenic | 0.184 mg | 5 mg | 3.7 orau | 4.1 orau | 2717 g |
| Huaora B6, pyridoxine | 0.055 mg | 2 mg | 2.8 orau | 3.1 orau | 3636 g |
| Huaora B9, folate | 61 .g | 400 mcg | 15.3 orau | 16.8 orau | 656 g |
| Huaora C, ascorbic | 2.7 mg | 90 mg | 3% | 3.3 orau | 3333 g |
| Huaora E, alpha tocopherol, TE | 0.62 mg | 15 mg | 4.1 orau | 4.5 orau | 2419 g |
| Huaora K, phylloquinone | 2.3 .g | 120 mcg | 1.9 orau | 2.1 orau | 5217 g |
| Huaora PP, No. | 0.62 mg | 20 mg | 3.1 orau | 3.4 orau | 3226 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 308 mg | 2500 mg | 12.3 orau | 13.5 orau | 812 g |
| Konupūmā, Ca | 35 mg | 1000 mg | 3.5 orau | 3.8 orau | 2857 g |
| Konupora, Mg | 35 mg | 400 mg | 8.8 orau | 9.7 orau | 1143 g |
| Konutai, Na | 384 mg | 1300 mg | 29.5 orau | 32.4 orau | 339 g |
| Sulphur, S | 60.3 mg | 1000 mg | 6% | 6.6 orau | 1658 g |
| Paihere, P | 108 mg | 800 mg | 13.5 orau | 14.8 orau | 741 g |
| kohuke | |||||
| Rino, Fe | 1.9 mg | 18 mg | 10.6 orau | 11.6 orau | 947 g |
| Manganese, Mn | 0.233 mg | 2 mg | 11.7 orau | 12.9 orau | 858 g |
| Parahi, Cu | 192 .g | 1000 mcg | 19.2 orau | 21.1 orau | 521 g |
| Selenium, Mena | 1.3 .g | 55 mcg | 2.4 orau | 2.6 orau | 4231 g |
| Zinc, Zn | 0.54 mg | 12 mg | 4.5 orau | 4.9 orau | 2222 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 0.23 g | mōrahi 100 g | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.331 g | ~ | |||
| Valine | 0.348 g | ~ | |||
| Histidine * | 0.166 g | ~ | |||
| Isoleucine | 0.285 g | ~ | |||
| Leucine | 0.512 g | ~ | |||
| lysine | 0.422 g | ~ | |||
| methionine | 0.079 g | ~ | |||
| threonine | 0.222 g | ~ | |||
| Tryptophan | 0.072 g | ~ | |||
| phenylalanine | 0.356 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.274 g | ~ | |||
| Ko te waikawa Aspartic | 0.755 g | ~ | |||
| Glycine | 0.244 g | ~ | |||
| waikawa glutamic | 0.969 g | ~ | |||
| Proline | 0.345 g | ~ | |||
| Serine | 0.378 g | ~ | |||
| tyrosine | 0.143 g | ~ | |||
| cysteine | 0.056 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.075 g | mōrahi 18.7 g | |||
| 16: 0 Palmitic | 0.07 g | ~ | |||
| 18: 0 Stearic | 0.004 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.025 g | min 16.8g | 0.1 orau | 0.1 orau | |
| 18: 1 Oleic (omega-9) | 0.025 g | ~ | |||
| Nga waikawa hinu momona | 0.125 g | mai i te 11.2-20.6 g | 1.1 orau | 1.2 orau | |
| 18: 2 Linoleic | 0.068 g | ~ | |||
| 18: 3 Linolenic | 0.057 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.057 g | mai i te 0.9 ki te 3.7 g | 6.3 orau | 6.9 orau | |
| Nga waikawa momi Omega-6 | 0.068 g | mai i te 4.7 ki te 16.8 g | 1.4 orau | 1.5 orau |
Ko te uara o te kaha ko 91 kcal.
- kapu = 240 karamu (218.4 kcal)
He pi, he honu pango, He purapura pakeke, he kēke he nui nga huaora me nga kohuke penei i te huaora B9 me te 15.3 %, te pāhare pāporo, te 12.3 % ranei, te ūkuikui - 13,5 %, te konupora me te 11.7 %, te parahi - 19,2 %
- 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.
- 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 91 kcal, hanganga matū, uara kai, huaora, kohuke atu i te awhina Pii, honu pango, Kakano pakeke, kēne, Calories, matūkai, hua pai o te Pii, honu pango, Kakano pakeke, kēne