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 | 35 kcal | 1684 kcal | 2.1 orau | 6% | 4811 g |
| Pūmua | 1.89 g | 76 g | 2.5 orau | 7.1 orau | 4021 g |
| Fats | 0.28 g | 56 g | 0.5 orau | 1.4 orau | 20000 g |
| warowaihā | 4.68 g | 219 g | 2.1 orau | 6% | 4679 g |
| Te muka kai | 3.2 g | 20 g | 16 orau | 45.7 orau | 625 g |
| Water | 89.22 g | 2273 g | 3.9 orau | 11.1 orau | 2548 g |
| Ash | 0.73 g | ~ | |||
| huaora | |||||
| Huaora a, RAE | 32 .g | 900 mcg | 3.6 orau | 10.3 orau | 2813 g |
| karotenana beta | 0.38 mg | 5 mg | 7.6 orau | 21.7 orau | 1316 g |
| Lutein + Zeaxanthin | 641 .g | ~ | |||
| Huaora B1, thiamine | 0.074 mg | 1.5 mg | 4.9 orau | 14 orau | 2027 g |
| Huaora B2, Riboflavin | 0.097 mg | 1.8 mg | 5.4 orau | 15.4 orau | 1856 |
| Huaora B4, kowhiri | 16.9 mg | 500 mg | 3.4 orau | 9.7 orau | 2959 g |
| Huaora B5, Pantothenic | 0.074 mg | 5 mg | 1.5 orau | 4.3 orau | 6757 g |
| Huaora B6, pyridoxine | 0.056 mg | 2 mg | 2.8 orau | 8% | 3571 g |
| Huaora B9, folate | 33 .g | 400 mcg | 8.3 orau | 23.7 orau | 1212 g |
| Huaora C, ascorbic | 9.7 mg | 90 mg | 10.8 orau | 30.9 orau | 928 g |
| Huaora E, alpha tocopherol, TE | 0.46 mg | 15 mg | 3.1 orau | 8.9 orau | 3261 g |
| Huaora K, phylloquinone | 47.9 .g | 120 mcg | 39.9 orau | 114 orau | 251 g |
| Huaora PP, No. | 0.614 mg | 20 mg | 3.1 orau | 8.9 orau | 3257 g |
| Betaine | 0.1 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 146 mg | 2500 mg | 5.8 orau | 16.6 orau | 1712 g |
| Konupūmā, Ca | 44 mg | 1000 mg | 4.4 orau | 12.6 orau | 2273 g |
| Konupora, Mg | 18 mg | 400 mg | 4.5 orau | 12.9 orau | 2222 g |
| Konutai, Na | 1 mg | 1300 mg | 0.1 orau | 0.3 orau | 130000 g |
| Sulphur, S | 18.9 mg | 1000 mg | 1.9 orau | 5.4 orau | 5291 g |
| Paihere, P | 29 mg | 800 mg | 3.6 orau | 10.3 orau | 2759 g |
| kohuke | |||||
| Rino, Fe | 0.65 mg | 18 mg | 3.6 orau | 10.3 orau | 2769 g |
| Manganese, Mn | 0.285 mg | 2 mg | 14.3 orau | 40.9 orau | 702 g |
| Parahi, Cu | 57 .g | 1000 mcg | 5.7 orau | 16.3 orau | 1754 g |
| Selenium, Mena | 0.2 .g | 55 mcg | 0.4 orau | 1.1 orau | 27500 g |
| Zinc, Zn | 0.25 mg | 12 mg | 2.1 orau | 6% | 4800 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 3.63 g | mōrahi 100 g | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.076 g | ~ | |||
| Valine | 0.093 g | ~ | |||
| Histidine * | 0.035 g | ~ | |||
| Isoleucine | 0.069 g | ~ | |||
| Leucine | 0.116 g | ~ | |||
| lysine | 0.091 g | ~ | |||
| methionine | 0.023 g | ~ | |||
| threonine | 0.082 g | ~ | |||
| Tryptophan | 0.02 g | ~ | |||
| phenylalanine | 0.069 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.087 g | ~ | |||
| Ko te waikawa Aspartic | 0.265 g | ~ | |||
| Glycine | 0.068 g | ~ | |||
| waikawa glutamic | 0.194 g | ~ | |||
| Proline | 0.07 g | ~ | |||
| Serine | 0.103 g | ~ | |||
| tyrosine | 0.044 g | ~ | |||
| cysteine | 0.018 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.064 g | mōrahi 18.7 g | |||
| 16: 0 Palmitic | 0.053 g | ~ | |||
| 18: 0 Stearic | 0.009 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.011 g | min 16.8g | 0.1 orau | 0.3 orau | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.011 g | ~ | |||
| Nga waikawa hinu momona | 0.145 g | mai i te 11.2-20.6 g | 1.3 orau | 3.7 orau | |
| 18: 2 Linoleic | 0.056 g | ~ | |||
| 18: 3 Linolenic | 0.089 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.089 g | mai i te 0.9 ki te 3.7 g | 9.9 orau | 28.3 orau | |
| Nga waikawa momi Omega-6 | 0.056 g | mai i te 4.7 ki te 16.8 g | 1.2 orau | 3.4 orau |
Ko te uara o te kaha ko 35 kcal.
- kapu = 125 karamu (43.8 kcal)
Pini, kaakaariki, ka maoa, kaore he tote he taonga i roto i nga huaora me nga kohuke, penei i te huaora K me te 39.9%, te manganese - 14,3%
- 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 35 kcal, te kohinga matū, te uara kai, te huaora, te kohuke atu i te Pīni, te kākāriki, te tunu, te kore tote, te Calories, ngā matūkai, ngā hua whaihua o te Pīni kaakaariki, kākāriki, ka tunua, kāhore he tote