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 | 47 kcal | 1684 kcal | 2.8 orau | 6% | 3583 g |
| Pūmua | 2.53 g | 76 g | 3.3 orau | 7% | 3004 g |
| Fats | 0.1 g | 56 g | 0.2 orau | 0.4 orau | 56000 g |
| warowaihā | 9.17 g | 219 g | 4.2 orau | 8.9 orau | 2388 g |
| Water | 87.47 g | 2273 g | 3.8 orau | 8.1 orau | 2599 g |
| Ash | 0.73 g | ~ | |||
| huaora | |||||
| Huaora a, RAE | 23 .g | 900 mcg | 2.6 orau | 5.5 orau | 3913 g |
| Huaora B1, thiamine | 0.085 mg | 1.5 mg | 5.7 orau | 12.1 orau | 1765 |
| Huaora B2, Riboflavin | 0.099 mg | 1.8 mg | 5.5 orau | 11.7 orau | 1818 |
| Huaora B5, Pantothenic | 0.051 mg | 5 mg | 1% | 2.1 orau | 9804 g |
| Huaora B6, pyridoxine | 0.024 mg | 2 mg | 1.2 orau | 2.6 orau | 8333 g |
| Huaora B9, folate | 45 mcg | 400 mcg | 11.3 orau | 24 orau | 889 g |
| Huaora C, ascorbic | 16.2 mg | 90 mg | 18 orau | 38.3 orau | 556 g |
| Huaora PP, No. | 0.63 mg | 20 mg | 3.2 orau | 6.8 orau | 3175 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 290 mg | 2500 mg | 11.6 orau | 24.7 orau | 862 g |
| Konupūmā, Ca | 44 mg | 1000 mg | 4.4 orau | 9.4 orau | 2273 g |
| Konupora, Mg | 42 mg | 400 mg | 10.5 orau | 22.3 orau | 952 g |
| Konutai, Na | 240 mg | 1300 mg | 18.5 orau | 39.4 orau | 542 g |
| Sulphur, S | 25.3 mg | 1000 mg | 2.5 orau | 5.3 orau | 3953 g |
| Paihere, P | 57 mg | 800 mg | 7.1 orau | 15.1 orau | 1404 g |
| kohuke | |||||
| Rino, Fe | 0.98 mg | 18 mg | 5.4 orau | 11.5 orau | 1837 |
| Manganese, Mn | 0.201 mg | 2 mg | 10.1 orau | 21.5 orau | 995 g |
| Parahi, Cu | 47 .g | 1000 mcg | 4.7 orau | 10 orau | 2128 g |
| Selenium, Mena | 1.5 .g | 55 mcg | 2.7 orau | 5.7 orau | 3667 g |
| Zinc, Zn | 0.36 mg | 12 mg | 3% | 6.4 orau | 3333 g |
| Nga waikawa amino nui | |||||
| Arginine * | 0.177 g | ~ | |||
| Valine | 0.146 g | ~ | |||
| Histidine * | 0.082 g | ~ | |||
| Isoleucine | 0.135 g | ~ | |||
| Leucine | 0.18 g | ~ | |||
| lysine | 0.166 g | ~ | |||
| methionine | 0.036 g | ~ | |||
| threonine | 0.094 g | ~ | |||
| Tryptophan | 0.029 g | ~ | |||
| phenylalanine | 0.139 g | ~ | |||
| Ko te waikawa Amino | |||||
| tyrosine | 0.103 g | ~ | |||
| cysteine | 0.038 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.026 g | mōrahi 18.7 g | |||
| 16: 0 Palmitic | 0.021 g | ~ | |||
| 18: 0 Stearic | 0.003 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.009 g | min 16.8g | 0.1 orau | 0.2 orau | |
| 18: 1 Oleic (omega-9) | 0.005 g | ~ | |||
| 22: 1 Erucic (omega-9) | 0.003 g | ~ | |||
| Nga waikawa hinu momona | 0.042 g | mai i te 11.2-20.6 g | 0.4 orau | 0.9 orau | |
| 18: 2 Linoleic | 0.024 g | ~ | |||
| 18: 3 Linolenic | 0.017 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.017 g | mai i te 0.9 ki te 3.7 g | 1.9 orau | 4% | |
| Nga waikawa momi Omega-6 | 0.024 g | mai i te 4.7 ki te 16.8 g | 0.5 orau | 1.1 orau |
Ko te uara o te kaha ko 47 kcal.
- poro kapu = 104 g (48.9 kcal)
- putu = 14 karamu (6.6 kcal)
A, no te pīni matomato, kohuatia, ki te tote he nui nga huaora me nga kohuke penei i te huaora B9 – 11.3 %, me te huaora C 18 %, te pāhare pāporo – 11,6 %
- 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.
- 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.
He raarangi katoa o nga hua tino whaihua ka kitea e koe i roto i te taupānga.
Tags: pūngoi 47 kcal, te hanganga matū, te uara kai, huaora, kohuke atu i te whaihua Pini Kakariki ina kohuatia, me te tote, nga kaarai, nga matūkai, nga painga o nga pini Kariki ina kohuatia, me te tote