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 | 84 kcal | 1684 kcal | 5% | 6% | 2005 |
| Pūmua | 5.36 g | 76 g | 7.1 orau | 8.5 orau | 1418 g |
| Fats | 0.22 g | 56 g | 0.4 orau | 0.5 orau | 25455 g |
| warowaihā | 10.13 g | 219 g | 4.6 orau | 5.5 orau | 2162 g |
| Te muka kai | 5.5 g | 20 g | 27.5 orau | 32.7 orau | 364 g |
| Water | 77.87 g | 2273 g | 3.4 orau | 4% | 2919 g |
| Ash | 0.92 g | ~ | |||
| huaora | |||||
| Huaora a, RAE | 40 mcg | 900 mcg | 4.4 orau | 5.2 orau | 2250 g |
| carotenes alpha | 22 .g | ~ | |||
| karotenana beta | 0.47 mg | 5 mg | 9.4 orau | 11.2 orau | 1064 g |
| Lutein + Zeaxanthin | 2593 .g | ~ | |||
| Huaora B1, thiamine | 0.259 mg | 1.5 mg | 17.3 orau | 20.6 orau | 579 g |
| Huaora B2, Riboflavin | 0.149 mg | 1.8 mg | 8.3 orau | 9.9 orau | 1208 g |
| Huaora B4, kowhiri | 29.7 mg | 500 mg | 5.9 orau | 7% | 1684 g |
| Huaora B5, Pantothenic | 0.153 mg | 5 mg | 3.1 orau | 3.7 orau | 3268 g |
| Huaora B6, pyridoxine | 0.216 mg | 2 mg | 10.8 orau | 12.9 orau | 926 g |
| Huaora B9, folate | 63 .g | 400 mcg | 15.8 orau | 18.8 orau | 635 g |
| Huaora C, ascorbic | 14.2 mg | 90 mg | 15.8 orau | 18.8 orau | 634 g |
| Huaora E, alpha tocopherol, TE | 0.14 mg | 15 mg | 0.9 orau | 1.1 orau | 10714 g |
| Awhe Tocopherol | 0.99 mg | ~ | |||
| Delta Tocopherol | 0.02 mg | ~ | |||
| Huaora K, phylloquinone | 25.9 .g | 120 mcg | 21.6 orau | 25.7 orau | 463 g |
| Huaora PP, No. | 2.021 mg | 20 mg | 10.1 orau | 12 orau | 990 g |
| Betaine | 0.2 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 271 mg | 2500 mg | 10.8 orau | 12.9 orau | 923 g |
| Konupūmā, Ca | 27 mg | 1000 mg | 2.7 orau | 3.2 orau | 3704 g |
| Konupora, Mg | 39 mg | 400 mg | 9.8 orau | 11.7 orau | 1026 g |
| Konutai, Na | 3 mg | 1300 mg | 0.2 orau | 0.2 orau | 43333 g |
| Sulphur, S | 53.6 mg | 1000 mg | 5.4 orau | 6.4 orau | 1866 |
| Paihere, P | 117 mg | 800 mg | 14.6 orau | 17.4 orau | 684 g |
| kohuke | |||||
| Rino, Fe | 1.54 mg | 18 mg | 8.6 orau | 10.2 orau | 1169 g |
| Manganese, Mn | 0.525 mg | 2 mg | 26.3 orau | 31.3 orau | 381 g |
| Parahi, Cu | 173 .g | 1000 mcg | 17.3 orau | 20.6 orau | 578 g |
| Selenium, Mena | 1.9 .g | 55 mcg | 3.5 orau | 4.2 orau | 2895 g |
| Zinc, Zn | 1.19 mg | 12 mg | 9.9 orau | 11.8 orau | 1008 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 5.93 g | mōrahi 100 g | |||
| Te kūhuka (dextrose) | 0.13 g | ~ | |||
| Tuhinga o mua | 0.18 g | ~ | |||
| Hukrose | 5.22 g | ~ | |||
| Tuhinga o mua | 0.41 g | ~ | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.423 g | ~ | |||
| Valine | 0.232 g | ~ | |||
| Histidine * | 0.105 g | ~ | |||
| Isoleucine | 0.193 g | ~ | |||
| Leucine | 0.32 g | ~ | |||
| lysine | 0.314 g | ~ | |||
| methionine | 0.081 g | ~ | |||
| threonine | 0.201 g | ~ | |||
| Tryptophan | 0.037 g | ~ | |||
| phenylalanine | 0.198 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.237 g | ~ | |||
| Ko te waikawa Aspartic | 0.49 g | ~ | |||
| Glycine | 0.182 g | ~ | |||
| waikawa glutamic | 0.733 g | ~ | |||
| Proline | 0.171 g | ~ | |||
| Serine | 0.179 g | ~ | |||
| tyrosine | 0.112 g | ~ | |||
| cysteine | 0.032 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.039 g | mōrahi 18.7 g | |||
| 16: 0 Palmitic | 0.035 g | ~ | |||
| 18: 0 Stearic | 0.004 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.019 g | min 16.8g | 0.1 orau | 0.1 orau | |
| 18: 1 Oleic (omega-9) | 0.019 g | ~ | |||
| Nga waikawa hinu momona | 0.102 g | mai i te 11.2-20.6 g | 0.9 orau | 1.1 orau | |
| 18: 2 Linoleic | 0.082 g | ~ | |||
| 18: 3 Linolenic | 0.019 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.019 g | mai i te 0.9 ki te 3.7 g | 2.1 orau | 2.5 orau | |
| Nga waikawa momi Omega-6 | 0.082 g | mai i te 4.7 ki te 16.8 g | 1.7 orau | 2% |
Ko te uara o te kaha ko 84 kcal.
- kapu = 160 g (134.4 kcal)
Pihi Green, ka kohua, kaore he tote he taonga i roto i taua momo huaora me nga kohuke pera i te huaora B1 - 17,3%, te huaora B9 he 15.8%, huaora C - 15.8%, te huaora K - 21,6%, he ūkuikui - 14,6%, te manganese - 26,3% , parahi - 17,3%
- 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.
- 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.
- 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.
- 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.
- 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.
- parahi he waahanga o nga hauropi 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 mahinga o te tinana tangata ki te oxygen. Ko te ngoikoretanga e whakaatuhia ana e te ngoikoretanga o te punaha Cardiovascular me te whanaketanga koiwi o te hononga honohono kiko.
He raarangi katoa o nga hua tino whaihua ka kitea e koe i roto i te taupānga.
Tags: pūngoi 84 kcal, hanganga matū, uara kai, huaora, ngāmara atu i ngā pī pīa whai hua, kohuatia, kāhore he tote, Calories, ngā matūkai, ngā hua whaihua o te pī pī, ka kohua, kāhore he tote