Te Karamu Yam, kohuatia, tunua ranei, kaore he tote. Te hanga matū me te uara kai totika.

Uara kai totika me te hanganga matū.

E whakaatu ana te teepu i te kiko o nga matūkai (Calories, protein, momona, warowaihā, huaora me nga kohuke) mo ia 100 karamu wahi kai.
KawaioraRahingaNorm **% o te tikanga i 100 g% o te tikanga i 100 kcal100% noa
Uara pūngoi116 ​​kCal1684 ​​kCal6.9 orau5.9 orau1452 g
Pūmua1.49 g76 g2%1.7 orau5101 g
Fats0.14 g56 g0.3 orau0.3 orau40000 g
warowaihā23.58 g219 g10.8 orau9.3 orau929 g
Muka muka3.9 g20 g19.5 orau16.8 orau513 g
Water70.13 g2273 g3.1 orau2.7 orau3241 g
Ash0.76 g~
huaora
Huaora A, RE6 µg900 µg0.7 orau0.6 orau15000 g
karotenana beta0.073 mg5 mg1.5 orau1.3 orau6849 g
Huaora B1, thiamine0.095 mg1.5 mg6.3 orau5.4 orau1579 g
Huaora B2, riboflavin0.028 mg1.8 mg1.6 orau1.4 orau6429 g
Huaora B4, kowhiri16.2 mg500 mg3.2 orau2.8 orau3086 g
Huaora B5, pantothenic0.311 mg5 mg6.2 orau5.3 orau1608 g
Huaora B6, pyridoxine0.228 mg2 mg11.4 orau9.8 orau877 g
Huaora B9, folate16 µg400 µg4%3.4 orau2500 g
Huaora C, ascorbic12.1 mg90 mg13.4 orau11.6 orau744 g
Huaora E, alpha tocopherol, TE0.34 mg15 mg2.3 orau2%4412 g
Huaora K, phylloquinone2.3 µg120 µg1.9 orau1.6 orau5217 g
Huaora PP, KORE0.552 mg20 mg2.8 orau2.4 orau3623 g
Makariniihi
Te pāhare pāporo, K670 mg2500 mg26.8 orau23.1 orau373 g
Konupūmā, Ca14 mg1000 mg1.4 orau1.2 orau7143 g
Konupora, Mg18 mg400 mg4.5 orau3.9 orau2222 g
Konutai, Na8 mg1300 mg0.6 orau0.5 orau16250 g
Sulphur, S14.9 mg1000 mg1.5 orau1.3 orau6711 g
Paihere, P49 mg800 mg6.1 orau5.3 orau1633 g
Tuhinga o nga waahanga
Rino, Fe0.52 mg18 mg2.9 orau2.5 orau3462 g
Manganese, Mn0.371 mg2 mg18.6 orau16 orau539 g
Parahi, Cu152 µg1000 µg15.2 orau13.1 orau658 g
Selenium, Mena0.7 µg55 µg1.3 orau1.1 orau7857 g
Zinc, Zn0.2 mg12 mg1.7 orau1.5 orau6000 g
Warowaihā Kaihoko
Mono- me nga waatea (huka)0.49 gmax 100 g
Nga waikawa Amino Nui
Arginine *0.124 g~
valine0.06 g~
Histidine *0.033 g~
Isoleucine0.05 g~
leucine0.094 g~
lysine0.058 g~
methionine0.02 g~
threonine0.052 g~
tryptophan0.012 g~
phenylalanine0.069 g~
Waikawa amino whakakapia
alanine0.061 g~
Ko te waikawa Aspartic0.151 g~
glycine0.052 g~
waikawa glutamic0.176 g~
Proline0.053 g~
serine0.079 g~
tyrosine0.039 g~
cysteine0.018 g~
Nga waikawa hinu momona
Nga waikawa hinu momona0.029 gmax 18.7 g
16:0 XNUMX Palmitic0.027 g~
18: 0 Stearin0.003 g~
Ko te waikawa momona Monounsaturated0.005 gmin 16.8 g
18:1 Olein (omega-9)0.005 g~
Nga waikawa hinu momona0.06 gi 11.2 ki 20.60.5 orau0.4 orau
18: 2 Linoleic0.05 g~
18: 3 Linolenika0.009 g~
Nga waikawa momi Omega-30.009 gi 0.9 ki 3.71%0.9 orau
Nga waikawa momi Omega-60.05 gi 4.7 ki 16.81.1 orau0.9 orau
 

Ko te uara o te kaha ko 116 kcal.

  • kapu, poraka = 136 g (157.8 kCal)
  • 0,5 kapu, poraka = 68 g (78.9 kCal)
Yam, kohuatia, tunua ranei, kaore he tote taonga i te huaora me nga kohuke penei: te huaora B6 - 11,4%, huaora C - 13,4%, pāhare pāporo - 26,8%, te konupora - 18,6%, parahi - 15,2%
  • B6 huaora whai wāhi ki te tiaki i te urupare ārai, te aukati me te hātepe whakaohooho i roto i te punaha io, ki te huri o ngā waikawa amino, ki te pākia o te tryptophan, lipids me te waikawa ngako, ka whai wāhi ki te hanga noa i ngā erythrocytes, te pupuri i te taumata noa o te homocysteine ​​i roto i te toto. Ko te iti o te kai o te huaora B6 me te heke iho o te hiahia, he takahi i te ahua o te kiri, te whanaketanga o te homocysteinemia, te anemia.
  • huaora C ka uru ki nga tauhohenga redox, ko te mahinga o te punaha aarai mate, e whakatairanga ana i te ngongo o te rino. Ko te ngoikoretanga e arai ana i nga kiri totika me te heke o te toto, te pongaponga ihu na te nui o te uru me te ngoikore o nga punga toto.
  • pāhare pāporo Ko te katote intracellular matua e uru ana ki te whakaritenga o te wai, te waikawa me te toenga electrolyte, ka uru atu ki nga mahi whakaoho io, whakatekehanga ture.
  • Manganese whai wāhi ki te hanganga o te wheua me te kiko honohono, he waahanga no te whākōkī whai wāhi ki te pākia o ngā waikawa amino, warowaihā, catecholamines; he mea nui mo te whakahiatotanga o te cholesterol me nga ngota ngota. Ko te rawaka o te kohi ka haere tahi me te tere haere o te tipu, nga mate o te punaha whakatipuranga, te piki haere o te wehenga o te kiko o te koiwi, te mate o te warowaihā me te pākia lipid
  • parahi he waahanga o te whākōkī 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 whakaritenga o te tohatoha i nga kiko o te tinana o te tangata ki te hāora. Ko te ngoikoretanga e whakaatuhia ana e nga mate i te hanganga o te punaha Cardiovascular me te angaanga, te whanaketanga o te hononga honohono kiko.
Tags: ihirangi pūngoi 116 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea pai mo te Uwhi, kohuatia he tunu ranei, kaore he tote, nga kaata, nga matūkai, nga waahanga whaihua mo te Uwhi, kohuatia he tunu ranei, kaore he tote

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