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 | 28 kcal | 1684 kcal | 1.7 orau | 6.1 orau | 6014 g |
| Pūmua | 1.49 g | 76 g | 2% | 7.1 orau | 5101 g |
| Fats | 0.17 g | 56 g | 0.3 orau | 1.1 orau | 32941 g |
| warowaihā | 3.45 g | 219 g | 1.6 orau | 5.7 orau | 6348 g |
| Te muka kai | 3 g | 20 g | 15 orau | 53.6 orau | 667 g |
| Water | 91.42 g | 2273 g | 4% | 14.3 orau | 2486 g |
| Ash | 0.47 g | ~ | |||
| huaora | |||||
| Huaora a, RAE | 21 .g | 900 mcg | 2.3 orau | 8.2 orau | 4286 g |
| carotenes alpha | 55 mcg | ~ | |||
| karotenana beta | 0.224 mg | 5 mg | 4.5 orau | 16.1 orau | 2232 g |
| Lutein + Zeaxanthin | 508 .g | ~ | |||
| Huaora B1, thiamine | 0.035 mg | 1.5 mg | 2.3 orau | 8.2 orau | 4286 g |
| Huaora B2, Riboflavin | 0.09 mg | 1.8 mg | 5% | 17.9 orau | 2000 |
| Huaora B4, kowhiri | 13.5 mg | 500 mg | 2.7 orau | 9.6 orau | 3704 g |
| Huaora B5, Pantothenic | 0.049 mg | 5 mg | 1% | 3.6 orau | 10204 g |
| Huaora B6, pyridoxine | 0.06 mg | 2 mg | 3% | 10.7 orau | 3333 g |
| Huaora B9, folate | 23 .g | 400 mcg | 5.8 orau | 20.7 orau | 1739 g |
| Huaora C, ascorbic | 4.1 mg | 90 mg | 4.6 orau | 16.4 orau | 2195 g |
| Huaora E, alpha tocopherol, TE | 0.04 mg | 15 mg | 0.3 orau | 1.1 orau | 37500 g |
| Awhe Tocopherol | 0.08 mg | ~ | |||
| Delta Tocopherol | 0.01 mg | ~ | |||
| Huaora K, phylloquinone | 38.1 .g | 120 mcg | 31.8 orau | 113.6 orau | 315 g |
| Huaora PP, No. | 0.383 mg | 20 mg | 1.9 orau | 6.8 orau | 5222 g |
| Betaine | 0.1 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 159 mg | 2500 mg | 6.4 orau | 22.9 orau | 1572 |
| Konupūmā, Ca | 42 mg | 1000 mg | 4.2 orau | 15 orau | 2381 g |
| Konupora, Mg | 19 mg | 400 mg | 4.8 orau | 17.1 orau | 2105 |
| Konutai, Na | 1 mg | 1300 mg | 0.1 orau | 0.4 orau | 130000 g |
| Sulphur, S | 14.9 mg | 1000 mg | 1.5 orau | 5.4 orau | 6711 g |
| Paihere, P | 29 mg | 800 mg | 3.6 orau | 12.9 orau | 2759 g |
| kohuke | |||||
| Rino, Fe | 0.66 mg | 18 mg | 3.7 orau | 13.2 orau | 2727 g |
| Manganese, Mn | 0.288 mg | 2 mg | 14.4 orau | 51.4 orau | 694 g |
| Parahi, Cu | 59 .g | 1000 mcg | 5.9 orau | 21.1 orau | 1695 |
| Selenium, Mena | 0.4 .g | 55 mcg | 0.7 orau | 2.5 orau | 13750 g |
| Zinc, Zn | 0.24 mg | 12 mg | 2% | 7.1 orau | 5000 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 1.88 g | mōrahi 100 g | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.06 g | ~ | |||
| Valine | 0.073 g | ~ | |||
| Histidine * | 0.028 g | ~ | |||
| Isoleucine | 0.054 g | ~ | |||
| Leucine | 0.091 g | ~ | |||
| lysine | 0.072 g | ~ | |||
| methionine | 0.018 g | ~ | |||
| threonine | 0.065 g | ~ | |||
| Tryptophan | 0.016 g | ~ | |||
| phenylalanine | 0.054 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.068 g | ~ | |||
| Ko te waikawa Aspartic | 0.208 g | ~ | |||
| Glycine | 0.053 g | ~ | |||
| waikawa glutamic | 0.153 g | ~ | |||
| Proline | 0.055 g | ~ | |||
| Serine | 0.081 g | ~ | |||
| tyrosine | 0.034 g | ~ | |||
| cysteine | 0.014 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.044 g | mōrahi 18.7 g | |||
| 16: 0 Palmitic | 0.035 g | ~ | |||
| 18: 0 Stearic | 0.006 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.008 g | min 16.8g | |||
| 18: 1 Oleic (omega-9) | 0.007 g | ~ | |||
| Nga waikawa hinu momona | 0.083 g | mai i te 11.2-20.6 g | 0.7 orau | 2.5 orau | |
| 18: 2 Linoleic | 0.036 g | ~ | |||
| 18: 3 Linolenic | 0.047 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.047 g | mai i te 0.9 ki te 3.7 g | 5.2 orau | 18.6 orau | |
| Nga waikawa momi Omega-6 | 0.036 g | mai i te 4.7 ki te 16.8 g | 0.8 orau | 2.9 orau |
Ko te uara o te kaha ko 28 kcal.
- kapu = 135 karamu (37.8 kcal)
Pini, kaakaariki, ka maoa, ka whakatotoka, ka tote - whai rawa i te huaora me nga kohuke, peera i te huaora K - 31,8%, te manganese - 14,4%
- Huaora K whakahaere i te whakaheke toto. Ko te kore o te huaora K ka whakapiki ake i te wa whakaheke toto, he iti te taumata o te prothrombin i roto i te toto.
- 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.
He raarangi katoa o nga hua tino whaihua ka kitea e koe i roto i te taupānga.
Tags: pūngoi 28 kcal, te kohinga matū, te kai totika, te huaora, te kohuke nui atu i te Pīni, te kākāriki, te tunu, te hukapapa, kore he tote, te Calories, ngā matūkai, ngā hua whaihua o te Pīni matomato, kākāriki, ka tunua, ka whakatotoka, kāhore he tote