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 | 114 kcal | 1684 kcal | 6.8 orau | 6% | 1477 g |
| Pūmua | 9.02 g | 76 g | 11.9 orau | 10.4 orau | 843 g |
| Fats | 0.38 g | 56 g | 0.7 orau | 0.6 orau | 14737 g |
| warowaihā | 11.64 g | 219 g | 5.3 orau | 4.6 orau | 1881 |
| Te muka kai | 7.9 g | 20 g | 39.5 orau | 34.6 orau | 253 g |
| Water | 69.64 g | 2273 g | 3.1 orau | 2.7 orau | 3264 g |
| Ash | 1.42 g | ~ | |||
| huaora | |||||
| karotenana beta | 0.005 mg | 5 mg | 0.1 orau | 0.1 orau | 100000 g |
| Huaora B1, thiamine | 0.169 mg | 1.5 mg | 11.3 orau | 9.9 orau | 888 g |
| Huaora B2, Riboflavin | 0.073 mg | 1.8 mg | 4.1 orau | 3.6 orau | 2466 g |
| Huaora B4, kowhiri | 32.7 mg | 500 mg | 6.5 orau | 5.7 orau | 1529 g |
| Huaora B5, Pantothenic | 0.638 mg | 5 mg | 12.8 orau | 11.2 orau | 784 g |
| Huaora B6, pyridoxine | 0.178 mg | 2 mg | 8.9 orau | 7.8 orau | 1124 g |
| Huaora B9, folate | 181 .g | 400 mcg | 45.3 orau | 39.7 orau | 221 g |
| Huaora C, ascorbic | 1.5 mg | 90 mg | 1.7 orau | 1.5 orau | 6000 g |
| Huaora E, alpha tocopherol, TE | 0.11 mg | 15 mg | 0.7 orau | 0.6 orau | 13636 g |
| Huaora K, phylloquinone | 1.7 .g | 120 mcg | 1.4 orau | 1.2 orau | 7059 g |
| Huaora PP, No. | 1.06 mg | 20 mg | 5.3 orau | 4.6 orau | 1887 |
| Makariniihi | |||||
| Te pāhare pāporo, K | 369 mg | 2500 mg | 14.8 orau | 13 orau | 678 g |
| Konupūmā, Ca | 19 mg | 1000 mg | 1.9 orau | 1.7 orau | 5263 g |
| Konupora, Mg | 36 mg | 400 mg | 9% | 7.9 orau | 1111 g |
| Konutai, Na | 238 mg | 1300 mg | 18.3 orau | 16.1 orau | 546 g |
| Sulphur, S | 90.2 mg | 1000 mg | 9% | 7.9 orau | 1109 g |
| Paihere, P | 180 mg | 800 mg | 22.5 orau | 19.7 orau | 444 g |
| kohuke | |||||
| Rino, Fe | 3.33 mg | 18 mg | 18.5 orau | 16.2 orau | 541 g |
| Manganese, Mn | 0.494 mg | 2 mg | 24.7 orau | 21.7 orau | 405 g |
| Parahi, Cu | 251 .g | 1000 mcg | 25.1 orau | 22 orau | 398 g |
| Selenium, Mena | 2.8 .g | 55 mcg | 5.1 orau | 4.5 orau | 1964 |
| Zinc, Zn | 1.27 mg | 12 mg | 10.6 orau | 9.3 orau | 945 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 1.8 g | mōrahi 100 g | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.697 g | ~ | |||
| Valine | 0.448 g | ~ | |||
| Histidine * | 0.254 g | ~ | |||
| Isoleucine | 0.39 g | ~ | |||
| Leucine | 0.654 g | ~ | |||
| lysine | 0.63 g | ~ | |||
| methionine | 0.077 g | ~ | |||
| threonine | 0.323 g | ~ | |||
| Tryptophan | 0.081 g | ~ | |||
| phenylalanine | 0.445 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.377 g | ~ | |||
| Ko te waikawa Aspartic | 0.998 g | ~ | |||
| Glycine | 0.367 g | ~ | |||
| waikawa glutamic | 1.399 g | ~ | |||
| Proline | 0.377 g | ~ | |||
| Serine | 0.416 g | ~ | |||
| tyrosine | 0.241 g | ~ | |||
| cysteine | 0.118 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.053 g | mōrahi 18.7 g | |||
| 14: 0 Tuuturu | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.045 g | ~ | |||
| 18: 0 Stearic | 0.005 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.064 g | min 16.8g | 0.4 orau | 0.4 orau | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.061 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.002 g | ~ | |||
| Nga waikawa hinu momona | 0.175 g | mai i te 11.2-20.6 g | 1.6 orau | 1.4 orau | |
| 18: 2 Linoleic | 0.137 g | ~ | |||
| 18: 3 Linolenic | 0.037 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.037 g | mai i te 0.9 ki te 3.7 g | 4.1 orau | 3.6 orau | |
| Nga waikawa momi Omega-6 | 0.137 g | mai i te 4.7 ki te 16.8 g | 2.9 orau | 2.5 orau |
Ko te uara pūngao ko te 114 Calories
- kapu = 198 g (225.7 kcal)
Rētihi, He purapura pakeke, ka maoa, me te tote he nui nga huaora me nga kohuke penei i te huaora B1 – 11,3 %, huaora B5 – 12,8 %, huaora B9 he 45.3 %, pāhare pāporo – 14,8 %, ūkuikui – 22,5 %, rino – 18,5 %, manganese – 24,7 %, parahi – 25,1 %
- 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.
- 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.
- 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.
- Iron kua whakauruhia me nga mahi rereke o te pūmua, tae atu ki nga hauropi. Ka uru ki te kawe i nga irahiko, te oxygen, ka taea te rere o nga tauhohenga redox me te whakahohenga i te waikawa. Ko te koretake o te kai ka arahi atu ki te anemia hypochromic, myoglobinaemia atonia o nga uaua koiwi, ngenge, cardiomyopathy, gastritis atrophic mau tonu.
- 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 114 kcal, hanganga matū, uara kai, huaora, kohuke, painga o te Lentils, Kakano pakeke, maoa, ki te tote, Calories, matūkai, nga painga o te Rene, Kakano pakeke, maoa, me te tote