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 | 37 kcal | 1684 kcal | 2.2 orau | 5.9 orau | 4551 g |
| Pūmua | 2.66 g | 76 g | 3.5 orau | 9.5 orau | 2857 g |
| Fats | 0.29 g | 56 g | 0.5 orau | 1.4 orau | 19310 g |
| warowaihā | 5.11 g | 219 g | 2.3 orau | 6.2 orau | 4286 g |
| Te muka kai | 2.7 g | 20 g | 13.5 orau | 36.5 orau | 741 g |
| Water | 88.34 g | 2273 g | 3.9 orau | 10.5 orau | 2573 g |
| Ash | 0.91 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.225 mg | 1.5 mg | 15 orau | 40.5 orau | 667 g |
| Huaora B2, Riboflavin | 0.2 mg | 1.8 mg | 11.1 orau | 30 orau | 900 g |
| Huaora B4, kowhiri | 47.7 mg | 500 mg | 9.5 orau | 25.7 orau | 1048 g |
| Huaora B5, Pantothenic | 1.35 mg | 5 mg | 27 orau | 73 orau | 370 g |
| Huaora B6, pyridoxine | 0.1 mg | 2 mg | 5% | 13.5 orau | 2000 |
| Huaora B9, folate | 48 .g | 400 mcg | 12 orau | 32.4 orau | 833 g |
| Huaora D, calciferol | 0.1 .g | 10 .g | 1% | 2.7 orau | 10000 g |
| Huaora D2, ergocalciferol | 0.1 .g | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1 orau | 0.3 orau | 150000 g |
| Huaora PP, No. | 7.032 mg | 20 mg | 35.2 orau | 95.1 orau | 284 g |
| Betaine | 1.4 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 359 mg | 2500 mg | 14.4 orau | 38.9 orau | 696 g |
| Konupora, Mg | 16 mg | 400 mg | 4% | 10.8 orau | 2500 g |
| Konutai, Na | 3 mg | 1300 mg | 0.2 orau | 0.5 orau | 43333 g |
| Sulphur, S | 26.6 mg | 1000 mg | 2.7 orau | 7.3 orau | 3759 g |
| Paihere, P | 105 mg | 800 mg | 13.1 orau | 35.4 orau | 762 g |
| kohuke | |||||
| Rino, Fe | 1.15 mg | 18 mg | 6.4 orau | 17.3 orau | 1565 g |
| Manganese, Mn | 0.075 mg | 2 mg | 3.8 orau | 10.3 orau | 2667 g |
| Parahi, Cu | 107 .g | 1000 mcg | 10.7 orau | 28.9 orau | 935 g |
| Selenium, Mena | 2.2 .g | 55 mcg | 4% | 10.8 orau | 2500 g |
| Zinc, Zn | 0.65 mg | 12 mg | 5.4 orau | 14.6 orau | 1846 |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 0.22 g | mōrahi 100 g | |||
| Te kūhuka (dextrose) | 0.22 g | ~ | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.11 g | ~ | |||
| Valine | 0.23 g | ~ | |||
| Histidine * | 0.07 g | ~ | |||
| Isoleucine | 0.09 g | ~ | |||
| Leucine | 0.13 g | ~ | |||
| lysine | 0.13 g | ~ | |||
| methionine | 0.03 g | ~ | |||
| threonine | 0.11 g | ~ | |||
| Tryptophan | 0.04 g | ~ | |||
| phenylalanine | 0.15 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.19 g | ~ | |||
| Ko te waikawa Aspartic | 0.19 g | ~ | |||
| Glycine | 0.11 g | ~ | |||
| waikawa glutamic | 0.38 g | ~ | |||
| Proline | 0.06 g | ~ | |||
| Serine | 0.09 g | ~ | |||
| tyrosine | 0.14 g | ~ | |||
| cysteine | 0.02 g | ~ | |||
| Te Sterol (houra) | |||||
| Karawaka | 1 mg | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.027 g | mōrahi 18.7 g | |||
| 16: 0 Palmitic | 0.027 g | ~ | |||
| Nga waikawa hinu momona | 0.124 g | mai i te 11.2-20.6 g | 1.1 orau | 3% | |
| 18: 2 Linoleic | 0.082 g | ~ | |||
| 18: 3 Linolenic | 0.041 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.041 g | mai i te 0.9 ki te 3.7 g | 4.6 orau | 12.4 orau | |
| Nga waikawa momi Omega-6 | 0.082 g | mai i te 4.7 ki te 16.8 g | 1.7 orau | 4.6 orau |
Ko te uara o te kaha ko 37 kcal.
- nui = 5 g (1.9 kcal)
- reo = 3 g (1.1 kcal)
- kapu kapu = 65 karamu (24.1 kcal)
- kapu katoa = 64 g (23.7 kcal)
Enoki (Armillaria hotoke, enokitake), harore he taonga i roto i taua momo huaora me nga kohuke pera i te huaora B1 - 15%, te huaora B2 11.1%, te huaora B5 me te 27%, te huaora B9 - 12%, te huaora PP - 35,2%, te pāhare pāporo - 14,4%, te ūkuikui - 13,1 , XNUMX%
- 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.
- B2 huaora kei roto i nga tauhohenga redox, he awhina ki te ngawari o nga tae o te kaitakitaki tirohanga me te urutau pouri. Ko te iti o te kai o te huaora B2 e haere tahi ana me te takahi i te hauora o te kiri, i nga kiriuhi mucous, i te waatea o te marama me te tirohanga o te kakarauritanga.
- B5 huaora kei roto i te pūmua, te momona, te warowaihā warowaihā, te pākia cholesterol, te whakahiatotanga o te maha homoni, te hemoglobin, me te whakatairanga i te ngongo o ngā waikawa amino me te huka i roto i te puku, e tautoko ana i te mahi o te uha adrenal Ko te kore o te waikawa Pantothenic ka pa ki nga kiri o te kiri me nga kiriuhi mucous.
- 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 PP kei roto i nga tauhohenga redox me te pungao pngao. Te iti o te kai o te huaora me te whakararuraru i te ahua noa o te kiri, te puku me te punaha io.
- 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.
- 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.
He raarangi katoa o nga hua tino whaihua ka kitea e koe i roto i te taupānga.
Tags: pūngoi 37 kcal, te kohinga matū, te kai totika, te huaora, te kohuke nui atu i te Enoki (te takurua o Armillaria, te enokitake), te harore, te Calories, nga matūkai, nga taonga whai hua Enoki (Armillaria hotoke, enokitake), harore