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 | 149 kcal | 1684 kcal | 8.8 orau | 5.9 orau | 1130 g |
| Pūmua | 9.06 g | 76 g | 11.9 orau | 8% | 839 g |
| Fats | 0.49 g | 56 g | 0.9 orau | 0.6 orau | 11429 g |
| warowaihā | 22.61 g | 219 g | 10.3 orau | 6.9 orau | 969 g |
| Te muka kai | 5.3 g | 20 g | 26.5 orau | 17.8 orau | 377 g |
| Water | 61.2 g | 2273 g | 2.7 orau | 1.8 orau | 3714 g |
| Ash | 1.34 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.257 mg | 1.5 mg | 17.1 orau | 11.5 orau | 584 g |
| Huaora B2, Riboflavin | 0.063 mg | 1.8 mg | 3.5 orau | 2.3 orau | 2857 g |
| Huaora B4, kowhiri | 36.9 mg | 500 mg | 7.4 orau | 5% | 1355 g |
| Huaora B5, Pantothenic | 0.299 mg | 5 mg | 6% | 4% | 1672 |
| Huaora B6, pyridoxine | 0.175 mg | 2 mg | 8.8 orau | 5.9 orau | 1143 g |
| Huaora B9, folate | 168 .g | 400 mcg | 42 orau | 28.2 orau | 238 g |
| Huaora E, alpha tocopherol, TE | 0.98 mg | 15 mg | 6.5 orau | 4.4 orau | 1531 g |
| Huaora K, phylloquinone | 3.7 .g | 120 mcg | 3.1 orau | 2.1 orau | 3243 g |
| Huaora PP, No. | 0.57 mg | 20 mg | 2.9 orau | 1.9 orau | 3509 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 508 mg | 2500 mg | 20.3 orau | 13.6 orau | 492 g |
| Konupūmā, Ca | 52 mg | 1000 mg | 5.2 orau | 3.5 orau | 1923 |
| Konupora, Mg | 65 mg | 400 mg | 16.3 orau | 10.9 orau | 615 g |
| Konutai, Na | 238 mg | 1300 mg | 18.3 orau | 12.3 orau | 546 g |
| Sulphur, S | 90.6 mg | 1000 mg | 9.1 orau | 6.1 orau | 1104 g |
| Paihere, P | 165 mg | 800 mg | 20.6 orau | 13.8 orau | 485 g |
| kohuke | |||||
| Rino, Fe | 2.3 mg | 18 mg | 12.8 orau | 8.6 orau | 783 g |
| Manganese, Mn | 0.548 mg | 2 mg | 27.4 orau | 18.4 orau | 365 g |
| Parahi, Cu | 271 .g | 1000 mcg | 27.1 orau | 18.2 orau | 369 g |
| Selenium, Mena | 1.4 .g | 55 mcg | 2.5 orau | 1.7 orau | 3929 g |
| Zinc, Zn | 0.96 mg | 12 mg | 8% | 5.4 orau | 1250 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 0.36 g | mōrahi 100 g | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.561 g | ~ | |||
| Valine | 0.474 g | ~ | |||
| Histidine * | 0.252 g | ~ | |||
| Isoleucine | 0.4 g | ~ | |||
| Leucine | 0.723 g | ~ | |||
| lysine | 0.622 g | ~ | |||
| methionine | 0.136 g | ~ | |||
| threonine | 0.381 g | ~ | |||
| Tryptophan | 0.107 g | ~ | |||
| phenylalanine | 0.49 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.38 g | ~ | |||
| Ko te waikawa Aspartic | 1.095 g | ~ | |||
| Glycine | 0.354 g | ~ | |||
| waikawa glutamic | 1.381 g | ~ | |||
| Proline | 0.384 g | ~ | |||
| Serine | 0.493 g | ~ | |||
| tyrosine | 0.255 g | ~ | |||
| cysteine | 0.099 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.126 g | mōrahi 18.7 g | |||
| 16: 0 Palmitic | 0.118 g | ~ | |||
| 18: 0 Stearic | 0.008 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.042 g | min 16.8g | 0.3 orau | 0.2 orau | |
| 18: 1 Oleic (omega-9) | 0.042 g | ~ | |||
| Nga waikawa hinu momona | 0.21 g | mai i te 11.2-20.6 g | 1.9 orau | 1.3 orau | |
| 18: 2 Linoleic | 0.114 g | ~ | |||
| 18: 3 Linolenic | 0.096 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.096 g | mai i te 0.9 ki te 3.7 g | 10.7 orau | 7.2 orau | |
| Nga waikawa momi Omega-6 | 0.114 g | mai i te 4.7 ki te 16.8 g | 2.4 orau | 1.6 orau |
Ko te uara o te kaha ko 149 kcal.
- kapu = 169 g (251.8 kcal)
Pini, mawhero, purapura pakeke, maoa, me te tote taonga i roto i taua huaora me nga kohuke pera i te huaora B1 - 17,1%, huaora B9 - 42%, pāhare pāporo - 20,3%, konupora - 16,3%, ūkuikui - 20,6%, rino - 12,8%, manganese - 27,4%, parahi - 27,1%
- B1 huaora he waahanga no nga whākōkī nui o te warowaihā me te pūngao pākia, e whakarato ana i te tinana ki te pūngao me te pūhui kirihou tae atu ki te pākia o te waikawa amino peka-mekameka. Ko te kore o tenei huaora e arai ana i nga mate nui o te io, te ngaungai o te mate me te punaha mate pukupuku.
- 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.
- konupora whai wāhi i roto i te pākia pākia me te whakahiatotanga o te pūmua, waikawa karihi, he pānga whakaū mō te kiriuhi, he mea nui hei pupuri i te homeostasis o te konupūmā, te pāhare pāporo me te konutai. Ko te ngoikoretanga o te konupora ka arahi ki te hypomagnesemia, te whakanui ake i te tuponotanga o te whakaheke toto, te mate ngakau.
- 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 149 kcal, te hanganga matū, te uara kai, huaora, kohuke atu i te āwhina Pīni, māwhero, Mature kākano, tunua, ki te tote, Calories, matūkai, āhuatanga painga o Beans, māwhero, Kakano pakeke, maoa, ki te tote