Uara kai totika me te hanganga matū.
E whakaatu ana te teepu i nga kiko o nga matūkai (Calories, protein, momona, warowaihā, huaora, me nga kohuke) i roto i te 100 karamu o te waahanga kai.
| Kawaiora | Te tau | Norm ** | % o te tikanga i te 100 g | % o te 100 kcal noa | 100% o te tikanga |
| Kororo | 122 kcal | 1684 kcal | 7.2 orau | 5.9 orau | 1380 |
| Pūmua | 21.51 g | 76 g | 28.3 orau | 23.2 orau | 353 g |
| Fats | 3.33 g | 56 g | 5.9 orau | 4.8 orau | 1682 g |
| Water | 72.54 g | 2273 g | 3.2 orau | 2.6 orau | 3133 g |
| Ash | 0.97 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.39 mg | 1.5 mg | 26 orau | 21.3 orau | 385 g |
| Huaora B2, Riboflavin | 0.11 mg | 1.8 mg | 6.1 orau | 5% | 1636 g |
| Huaora PP | 4 mg | 20 mg | 20 orau | 16.4 orau | 500 g |
| Makariniihi | |||||
| Konupūmā, Ca | 12 mg | 1000 mg | 1.2 orau | 1% | 8333 g |
| Sulphur, S | 215.1 mg | 1000 mg | 21.5 orau | 17.6 orau | 465 g |
| Paihere, P | 120 mg | 800 mg | 15 orau | 12.3 orau | 667 g |
| Nga waahanga hikoi | |||||
| Selenium, Mena | 9.8 .g | 55 mcg | 17.8 orau | 14.6 orau | 561 g |
| Nga waikawa amino nui | |||||
| Arginine * | 1.493 g | ~ | |||
| Valine | 1.153 g | ~ | |||
| Histidine * | 1.091 g | ~ | |||
| Isoleucine | 1.039 g | ~ | |||
| Leucine | 1.748 g | ~ | |||
| lysine | 2.12 g | ~ | |||
| methionine | 0.53 g | ~ | |||
| threonine | 1.012 g | ~ | |||
| Tryptophan | 0.289 g | ~ | |||
| phenylalanine | 0.86 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 1.273 g | ~ | |||
| Ko te waikawa Aspartic | 1.996 g | ~ | |||
| Glycine | 0.981 g | ~ | |||
| waikawa glutamic | 3.341 g | ~ | |||
| Proline | 0.816 g | ~ | |||
| Serine | 0.884 g | ~ | |||
| tyrosine | Ka kitea i te 0.767 g | ~ | |||
| cysteine | 0.279 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.99 g | mōrahi 18.7 g | |||
| 14: 0 Tuuturu | 0.04 g | ~ | |||
| 16: 0 Palmitic | 0.58 g | ~ | |||
| 18: 0 Stearic | 0.33 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.3 g | min 16.8g | 7.7 orau | 6.3 orau | |
| 16: 1 Palmitoleic | 0.17 g | ~ | |||
| 18: 1 Oleic (omega-9) | 1.13 g | ~ | |||
| Nga waikawa hinu momona | 0.48 g | mai i te 11.2 ki te 20.6 g | 4.3 orau | 3.5 orau | |
| 18: 2 Linoleic | 0.38 g | ~ | |||
| 18: 3 Linolenic | 0.02 g | ~ | |||
| 20: 4 Arachidonic | 0.08 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.02 g | mai i te 0.9 ki te 3.7 g | 2.2 orau | 1.8 orau | |
| Nga waikawa momi Omega-6 | 0.46 g | mai i te 4.7 ki te 16.8 g | 9.8 orau | 8% |
Ko te uara o te kaha ko 122 kcal.
- Oz = 28.35 g (34.6 kcal)
- lb = 453.6 g (553.4 kcal)
Te poaka he taonga i roto i nga momo huaora me nga kohuke pera i te huaora B1 - 26%, te huaora PP - 20%, te ūkuikui 15%, me te selenium i te 17.8%
- B1 huaora he waahanga no nga whākōkī nui o te warowaihā me te pūngao pākia, whakarato te tinana i te pūngao me ngā matū kirihou, me 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.
- Huaora PP whai wāhi i roto i te tauhohenga redox o te pūngao pākia. Ko te iti o te kai o nga huaora e haere tahi ana me te whakararuraru i te ahua o te kiri, te puku, me te punaha io.
- Waehau whai wāhi ki te maha o ngā tukanga koiora, tae atu ki te pākia pūngao, te whakahaere i te toenga waikawa-kawakore, te nui o te phospholipids, te nucleotides, me te waikawa ngako, e tika ana hei whakakao i ngā kōiwi me ngā niho. Ko te ngoikoretanga ka arahi atu ki te anorexia, te anemia, te riikiri.
- Mahuru - he mea nui o te punaha paruru antioxidant o te tinana o te tangata, he raru aukati, kua uru ki te whakaritenga o nga mahi o te homoni taika. Ko te ngoikoretanga ka arahi ki te mate Kashin-Bek (osteoarthritis me te ngoikoretanga o te hononga, te tuaiwi, me nga pito o mua), Kesan (endomy cardiomyopathy), thrombasthenia tuku iho.
Tags: pūngoi 122 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua o te Poari, nga kaata, nga matūkai, nga taonga whaihua o te poaka mohoao