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 | 105 kcal | 1684 kcal | 6.2 orau | 5.9 orau | 1604 g |
| Pūmua | 6.65 g | 76 g | 8.8 orau | 8.4 orau | 1143 g |
| Fats | 0.3 g | 56 g | 0.5 orau | 0.5 orau | 18667 g |
| warowaihā | 14.65 g | 219 g | 6.7 orau | 6.4 orau | 1495 g |
| Te muka kai | 4.8 g | 20 g | 24 orau | 22.9 orau | 417 g |
| Water | 72.35 g | 2273 g | 3.2 orau | 3% | 3142 g |
| Ash | 1.25 g | ~ | |||
| huaora | |||||
| Huaora a, RAE | 8 .g | 900 mcg | 0.9 orau | 0.9 orau | 11250 g |
| karotenana beta | 0.1 mg | 5 mg | 2% | 1.9 orau | 5000 g |
| Huaora B1, thiamine | 0.07 mg | 1.5 mg | 4.7 orau | 4.5 orau | 2143 g |
| Huaora B2, Riboflavin | 0.055 mg | 1.8 mg | 3.1 orau | 3% | 3273 g |
| Huaora B4, kowhiri | 37.2 mg | 500 mg | 7.4 orau | 7% | 1344 g |
| Huaora B5, Pantothenic | 0.177 mg | 5 mg | 3.5 orau | 3.3 orau | 2825 g |
| Huaora B6, pyridoxine | 0.115 mg | 2 mg | 5.8 orau | 5.5 orau | 1739 g |
| Huaora B9, folate | 16 .g | 400 mcg | 4% | 3.8 orau | 2500 g |
| Huaora C, ascorbic | 5.8 mg | 90 mg | 6.4 orau | 6.1 orau | 1552 g |
| Huaora E, alpha tocopherol, TE | 0.64 mg | 15 mg | 4.3 orau | 4.1 orau | 2344 g |
| Huaora K, phylloquinone | 5.2 .g | 120 mcg | 4.3 orau | 4.1 orau | 2308 g |
| Huaora PP, No. | 0.77 mg | 20 mg | 3.9 orau | 3.7 orau | 2597 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 411 mg | 2500 mg | 16.4 orau | 15.6 orau | 608 g |
| Konupūmā, Ca | 28 mg | 1000 mg | 2.8 orau | 2.7 orau | 3571 g |
| Konupora, Mg | 56 mg | 400 mg | 14 orau | 13.3 orau | 714 g |
| Konutai, Na | 265 mg | 1300 mg | 20.4 orau | 19.4 orau | 491 g |
| Sulphur, S | 66.5 mg | 1000 mg | 6.7 orau | 6.4 orau | 1504 g |
| Paihere, P | 112 mg | 800 mg | 14 orau | 13.3 orau | 714 g |
| kohuke | |||||
| Rino, Fe | 1.96 mg | 18 mg | 10.9 orau | 10.4 orau | 918 g |
| Manganese, Mn | 0.813 mg | 2 mg | 40.7 orau | 38.8 orau | 246 g |
| Parahi, Cu | 197 .g | 1000 mcg | 19.7 orau | 18.8 orau | 508 g |
| Selenium, Mena | 1.7 .g | 55 mcg | 3.1 orau | 3% | 3235 g |
| Zinc, Zn | 0.55 mg | 12 mg | 4.6 orau | 4.4 orau | 2182 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 1.37 g | mōrahi 100 g | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.445 g | ~ | |||
| Valine | 0.415 g | ~ | |||
| Histidine * | 0.226 g | ~ | |||
| Isoleucine | 0.428 g | ~ | |||
| Leucine | 0.522 g | ~ | |||
| lysine | 0.439 g | ~ | |||
| methionine | 0.066 g | ~ | |||
| threonine | 0.282 g | ~ | |||
| Tryptophan | 0.087 g | ~ | |||
| phenylalanine | 0.328 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.252 g | ~ | |||
| Ko te waikawa Aspartic | 0.714 g | ~ | |||
| Glycine | 0.266 g | ~ | |||
| waikawa glutamic | 0.857 g | ~ | |||
| Proline | 0.099 g | ~ | |||
| Serine | 0.415 g | ~ | |||
| tyrosine | 0.214 g | ~ | |||
| cysteine | 0.081 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.068 g | mōrahi 18.7 g | |||
| 14: 0 Tuuturu | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.06 g | ~ | |||
| 18: 0 Stearic | 0.008 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.017 g | min 16.8g | 0.1 orau | 0.1 orau | |
| 18: 1 Oleic (omega-9) | 0.017 g | ~ | |||
| Nga waikawa hinu momona | 0.145 g | mai i te 11.2-20.6 g | 1.3 orau | 1.2 orau | |
| 18: 2 Linoleic | 0.098 g | ~ | |||
| 18: 3 Linolenic | 0.047 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.047 g | mai i te 0.9 ki te 3.7 g | 5.2 orau | 5% | |
| Nga waikawa momi Omega-6 | 0.098 g | mai i te 4.7 ki te 16.8 g | 2.1 orau | 2% |
Ko te uara pūngao ko te 105 Calories
- 0,5 kapu = 90 g (94.5 kcal)
- mōkihi (10 Oz) hua = 311 g (326.6 kcal)
Ko nga pini Lima, he iti, kaore i te pakeke, kua whakatotoka, kua maoa, he tote he nui nga huaora me nga kohuke penei i te pāhare pāporo – 16,4 %, konupora – 14 %, ūkuikui – 14 %, manganese – 40,7 %, parahi – 19,7 %
- 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.
- konupora whai wāhi i roto i te pākia pākia me te whakahiatotanga o te pūmua, waikawa karihi, he pānga whakaū mō te kiriuhi, he mea nui hei pupuri i te homeostasis o te konupūmā, te pāhare pāporo me te konutai. Ko te ngoikoretanga o te konupora ka arahi ki te hypomagnesemia, te whakanui ake i te tuponotanga o te whakaheke toto, te mate ngakau.
- 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: te pūngoi 105 kcal, te kohinga matū, te uara kai, te huaora, te kohuke kei tua atu i te pīni Lima, he iti, he paoa, he hukapapa, he tunu, he tote, he karamu, he kai, he hua nga pini a Lima, he iti, he paari, he totoka, he maoa, me te tote