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 | 33 kcal | 1684 kcal | 2% | 6.1 orau | 5103 g |
| Pūmua | 1.8 g | 76 g | 2.4 orau | 7.3 orau | 4222 g |
| Fats | 0.21 g | 56 g | 0.4 orau | 1.2 orau | 26667 g |
| warowaihā | 4.78 g | 219 g | 2.2 orau | 6.7 orau | 4582 g |
| Te muka kai | 2.8 g | 20 g | 14 orau | 42.4 orau | 714 g |
| Water | 89.88 g | 2273 g | 4% | 12.1 orau | 2529 g |
| Ash | 0.53 g | ~ | |||
| huaora | |||||
| Huaora a, RAE | 7 .g | 900 mcg | 0.8 orau | 2.4 orau | 12857 g |
| carotenes alpha | 17 .g | ~ | |||
| karotenana beta | 0.071 mg | 5 mg | 1.4 orau | 4.2 orau | 7042 g |
| Lutein + Zeaxanthin | 666 mcg | ~ | |||
| Huaora B1, thiamine | 0.099 mg | 1.5 mg | 6.6 orau | 20 orau | 1515 g |
| Huaora B2, Riboflavin | 0.092 mg | 1.8 mg | 5.1 orau | 15.5 orau | 1957 |
| Huaora B4, kowhiri | 15.9 mg | 500 mg | 3.2 orau | 9.7 orau | 3145 g |
| Huaora B5, Pantothenic | 0.085 mg | 5 mg | 1.7 orau | 5.2 orau | 5882 g |
| Huaora B6, pyridoxine | 0.042 mg | 2 mg | 2.1 orau | 6.4 orau | 4762 g |
| Huaora B9, folate | 15 .g | 400 mcg | 3.8 orau | 11.5 orau | 2667 g |
| Huaora C, ascorbic | 12.9 mg | 90 mg | 14.3 orau | 43.3 orau | 698 g |
| Huaora E, alpha tocopherol, TE | 0.05 mg | 15 mg | 0.3 orau | 0.9 orau | 30000 g |
| Huaora K, phylloquinone | 45 mcg | 120 mcg | 37.5 orau | 113.6 orau | 267 g |
| Huaora PP, No. | 0.499 mg | 20 mg | 2.5 orau | 7.6 orau | 4008 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 186 mg | 2500 mg | 7.4 orau | 22.4 orau | 1344 g |
| Konupūmā, Ca | 42 mg | 1000 mg | 4.2 orau | 12.7 orau | 2381 g |
| Konupora, Mg | 22 mg | 400 mg | 5.5 orau | 16.7 orau | 1818 |
| Konutai, Na | 3 mg | 1300 mg | 0.2 orau | 0.6 orau | 43333 g |
| Sulphur, S | 18 mg | 1000 mg | 1.8 orau | 5.5 orau | 5556 g |
| Paihere, P | 32 mg | 800 mg | 4% | 12.1 orau | 2500 g |
| kohuke | |||||
| Rino, Fe | 0.86 mg | 18 mg | 4.8 orau | 14.5 orau | 2093 g |
| Manganese, Mn | 0.385 mg | 2 mg | 19.3 orau | 58.5 orau | 519 g |
| Parahi, Cu | 49 .g | 1000 mcg | 4.9 orau | 14.8 orau | 2041 g |
| Selenium, Mena | 0.4 .g | 55 mcg | 0.7 orau | 2.1 orau | 13750 g |
| Zinc, Zn | 0.26 mg | 12 mg | 2.2 orau | 6.7 orau | 4615 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 2.22 g | mōrahi 100 g | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.073 g | ~ | |||
| Valine | 0.089 g | ~ | |||
| Histidine * | 0.034 g | ~ | |||
| Isoleucine | 0.066 g | ~ | |||
| Leucine | 0.111 g | ~ | |||
| lysine | 0.087 g | ~ | |||
| methionine | 0.022 g | ~ | |||
| threonine | 0.079 g | ~ | |||
| Tryptophan | 0.019 g | ~ | |||
| phenylalanine | 0.066 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.083 g | ~ | |||
| Ko te waikawa Aspartic | 0.253 g | ~ | |||
| Glycine | 0.065 g | ~ | |||
| waikawa glutamic | 0.186 g | ~ | |||
| Proline | 0.067 g | ~ | |||
| Serine | 0.099 g | ~ | |||
| tyrosine | 0.042 g | ~ | |||
| cysteine | 0.018 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.047 g | mōrahi 18.7 g | |||
| 16: 0 Palmitic | 0.039 g | ~ | |||
| 18: 0 Stearic | 0.007 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.008 g | min 16.8g | |||
| 18: 1 Oleic (omega-9) | 0.008 g | ~ | |||
| Nga waikawa hinu momona | 0.108 g | mai i te 11.2-20.6 g | 1% | 3% | |
| 18: 2 Linoleic | 0.041 g | ~ | |||
| 18: 3 Linolenic | 0.066 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.066 g | mai i te 0.9 ki te 3.7 g | 7.3 orau | 22.1 orau | |
| Nga waikawa momi Omega-6 | 0.041 g | mai i te 4.7 ki te 16.8 g | 0.9 orau | 2.7 orau |
Ko te uara o te kaha ko 33 kcal.
- kapu = 124 gr (40.9 kcal)
- mōkihi (10 oz) = 284 g (93.7 kcal)
Pini Green, kowhai, whakatotoka, whai rawa i te huaora me nga kohuke pera i te huaora C - 14,3%, te huaora K he 37.5%, te manganese - 19,3%
- 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.
- Huaora K whakahaere i te whakaheke toto. Ko te kore o te huaora K ka whakapiki ake i te wa whakaheke toto, he iti te taumata o te prothrombin i roto i te toto.
- 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: te uara caloric o 33 kcal, te kohinga matū, te kai totika, te huaora, nga kohuke atu i te Pini matomato whai hua, kowhai, whakatotoka, nga kaata, nga matūkai, nga hua whaihua o te Pini matomato, kowhai, whakatotoka