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 | 62 kcal | 1684 kcal | 3.7 orau | 6% | 2716 g |
| Pūmua | 4.8 g | 76 g | 6.3 orau | 10.2 orau | 1583 g |
| Fats | 0.5 g | 56 g | 0.9 orau | 1.5 orau | 11200 g |
| warowaihā | 6.5 g | 219 g | 3% | 4.8 orau | 3369 g |
| Te muka kai | 3.6 g | 20 g | 18 orau | 29 orau | 556 g |
| Water | 83.7 g | 2273 g | 3.7 orau | 6% | 2716 g |
| Ash | 0.9 g | ~ | |||
| huaora | |||||
| Huaora a, RAE | 14 .g | 900 mcg | 1.6 orau | 2.6 orau | 6429 g |
| Huaora B1, thiamine | 0.128 mg | 1.5 mg | 8.5 orau | 13.7 orau | 1172 |
| Huaora B2, Riboflavin | 0.09 mg | 1.8 mg | 5% | 8.1 orau | 2000 |
| Huaora B5, Pantothenic | 0.066 mg | 5 mg | 1.3 orau | 2.1 orau | 7576 g |
| Huaora B6, pyridoxine | 0.029 mg | 2 mg | 1.5 orau | 2.4 orau | 6897 g |
| Huaora B9, folate | 58 .g | 400 mcg | 14.5 orau | 23.4 orau | 690 g |
| Huaora C, ascorbic | 19.8 mg | 90 mg | 22 orau | 35.5 orau | 455 g |
| Huaora PP, No. | 1.2 mg | 20 mg | 6% | 9.7 orau | 1667 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 193 mg | 2500 mg | 7.7 orau | 12.4 orau | 1295 g |
| Konupūmā, Ca | 18 mg | 1000 mg | 1.8 orau | 2.9 orau | 5556 g |
| Konupora, Mg | 31 mg | 400 mg | 7.8 orau | 12.6 orau | 1290 g |
| Konutai, Na | 41 mg | 1300 mg | 3.2 orau | 5.2 orau | 3171 g |
| Sulphur, S | 48 mg | 1000 mg | 4.8 orau | 7.7 orau | 2083 g |
| Paihere, P | 73 mg | 800 mg | 9.1 orau | 14.7 orau | 1096 g |
| kohuke | |||||
| Rino, Fe | 1.5 mg | 18 mg | 8.3 orau | 13.4 orau | 1200 g |
| Manganese, Mn | 0.261 mg | 2 mg | 13.1 orau | 21.1 orau | 766 g |
| Parahi, Cu | 60 mcg | 1000 mcg | 6% | 9.7 orau | 1667 g |
| Selenium, Mena | 1 .g | 55 mcg | 1.8 orau | 2.9 orau | 5500 g |
| Zinc, Zn | 0.47 mg | 12 mg | 3.9 orau | 6.3 orau | 2553 g |
| Nga waikawa amino nui | |||||
| Arginine * | 0.397 g | ~ | |||
| Valine | 0.235 g | ~ | |||
| Histidine * | 0.115 g | ~ | |||
| Isoleucine | 0.215 g | ~ | |||
| Leucine | 0.37 g | ~ | |||
| lysine | 0.313 g | ~ | |||
| methionine | 0.037 g | ~ | |||
| threonine | 0.178 g | ~ | |||
| Tryptophan | 0.048 g | ~ | |||
| phenylalanine | 0.195 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.195 g | ~ | |||
| Ko te waikawa Aspartic | 0.541 g | ~ | |||
| Glycine | 0.197 g | ~ | |||
| waikawa glutamic | 0.733 g | ~ | |||
| Proline | 0.216 g | ~ | |||
| Serine | 0.21 g | ~ | |||
| tyrosine | 0.168 g | ~ | |||
| cysteine | 0.066 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.142 g | mōrahi 18.7 g | |||
| 16: 0 Palmitic | 0.121 g | ~ | |||
| 18: 0 Stearic | 0.02 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.02 g | min 16.8g | 0.1 orau | 0.2 orau | |
| 18: 1 Oleic (omega-9) | 0.02 g | ~ | |||
| Nga waikawa hinu momona | 0.303 g | mai i te 11.2-20.6 g | 2.7 orau | 4.4 orau | |
| 18: 2 Linoleic | 0.121 g | ~ | |||
| 18: 3 Linolenic | 0.182 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.182 g | mai i te 0.9 ki te 3.7 g | 20.2 orau | 32.6 orau | |
| Nga waikawa momi Omega-6 | 0.121 g | mai i te 4.7 ki te 16.8 g | 2.6 orau | 4.2 orau |
Ko te uara pūngao ko te 62 Calories
Bob te maara (hoiho) kaore i pakeke, ka maoa, kaore he tote he nui nga huaora me nga kohuke penei i te huaora B9 me te 14.5 %, te huaora C - 22 %, te konupora - 13,1 %
- 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.
- huaora C ka uru ki nga tauhohenga redox, te punaha aukati, hei awhina i te tinana ki te ngongo rino. Ma te ngoikoretanga e ngoikore ai te heke me te punga toto, te heke o te ihu na te kaha ake o te uruhutanga me te ngoikore o nga toto capillaries.
- 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 62 kcal, hanganga matū, uara kai, huaora, ngāmara i te māra whaihua Ko Bob (hoiho) kāhore i pakeke, ka tunua, korekore he tote, Calories, ngā matūkai, ngā hua whaihua o te māra a Bob (hoiho) kāhore i maoa, ka tunua, ka kore he tote