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 | 25 kcal | 1684 kcal | 1.5 orau | 6% | 6736 g |
| Pūmua | 1.87 g | 76 g | 2.5 orau | 10 orau | 4064 g |
| Fats | 0.29 g | 56 g | 0.5 orau | 2% | 19310 g |
| warowaihā | 2.69 g | 219 g | 1.2 orau | 4.8 orau | 8141 g |
| Te muka kai | 2.4 g | 20 g | 12 orau | 48 orau | 833 g |
| Water | 91.08 g | 2273 g | 4% | 16 orau | 2496 g |
| Ash | 1.67 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.085 mg | 1.5 mg | 5.7 orau | 22.8 orau | 1765 |
| Huaora B2, Riboflavin | 0.021 mg | 1.8 mg | 1.2 orau | 4.8 orau | 8571 g |
| Huaora B4, kowhiri | 20.4 mg | 500 mg | 4.1 orau | 16.4 orau | 2451 karamu |
| Huaora B5, Pantothenic | 0.811 mg | 5 mg | 16.2 orau | 64.8 orau | 617 g |
| Huaora B6, pyridoxine | 0.061 mg | 2 mg | 3.1 orau | 12.4 orau | 3279 g |
| Huaora B9, folate | 12 mcg | 400 mcg | 3% | 12 orau | 3333 g |
| Huaora D, calciferol | 0.2 .g | 10 .g | 2% | 8% | 5000 g |
| Huaora D2, ergocalciferol | 0.2 .g | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1 orau | 0.4 orau | 150000 g |
| Huaora PP, No. | 1.593 mg | 20 mg | 8% | 32 orau | 1255 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 129 mg | 2500 mg | 5.2 orau | 20.8 orau | 1938 |
| Konupūmā, Ca | 11 mg | 1000 mg | 1.1 orau | 4.4 orau | 9091 g |
| Konupora, Mg | 15 mg | 400 mg | 3.8 orau | 15.2 orau | 2667 g |
| Konutai, Na | 425 mg | 1300 mg | 32.7 orau | 130.8 orau | 306 g |
| Sulphur, S | 18.7 mg | 1000 mg | 1.9 orau | 7.6 orau | 5348 g |
| Paihere, P | 66 mg | 800 mg | 8.3 orau | 33.2 orau | 1212 g |
| kohuke | |||||
| Rino, Fe | 0.79 mg | 18 mg | 4.4 orau | 17.6 orau | 2278 g |
| Manganese, Mn | 0.086 mg | 2 mg | 4.3 orau | 17.2 orau | 2326 g |
| Parahi, Cu | 235 .g | 1000 mcg | 23.5 orau | 94 orau | 426 g |
| Selenium, Mena | 4.1 .g | 55 mcg | 7.5 orau | 30 orau | 1341 g |
| Zinc, Zn | 0.72 mg | 12 mg | 6% | 24 orau | 1667 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 2.34 g | mōrahi 100 g | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.047 g | ~ | |||
| Valine | 0.14 g | ~ | |||
| Histidine * | 0.034 g | ~ | |||
| Isoleucine | 0.046 g | ~ | |||
| Leucine | 0.072 g | ~ | |||
| lysine | 0.065 g | ~ | |||
| methionine | 0.019 g | ~ | |||
| threonine | 0.065 g | ~ | |||
| Tryptophan | 0.021 g | ~ | |||
| phenylalanine | 0.052 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.12 g | ~ | |||
| Ko te waikawa Aspartic | 0.118 g | ~ | |||
| Glycine | 0.055 g | ~ | |||
| waikawa glutamic | 0.207 g | ~ | |||
| Proline | 0.046 g | ~ | |||
| Serine | 0.057 g | ~ | |||
| tyrosine | 0.026 g | ~ | |||
| cysteine | 0.007 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.038 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.001 g | ~ | |||
| 12: 0 Lauric | 0.003 g | ~ | |||
| 14: 0 Tuuturu | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.019 g | ~ | |||
| 18: 0 Stearic | 0.006 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.005 g | min 16.8g | |||
| 18: 1 Oleic (omega-9) | 0.005 g | ~ | |||
| Nga waikawa hinu momona | 0.113 g | mai i te 11.2-20.6 g | 1% | 4% | |
| 18: 2 Linoleic | 0.111 g | ~ | |||
| 18: 3 Linolenic | 0.001 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.001 g | mai i te 0.9 ki te 3.7 g | 0.1 orau | 0.4 orau | |
| Nga waikawa momi Omega-6 | 0.111 g | mai i te 4.7 ki te 16.8 g | 2.4 orau | 9.6 orau |
Ko te uara o te kaha ko 25 kcal.
- kapu = 156 g (39 kcal)
- nui = 16 g (4 kcal)
- reo = 12 g (3 kcal)
- iti = 7 g (1.8 kcal)
- kēne = 132 g (33 kcal)
- 10 poro = 40 g (10 kcal)
- 0,5 nga kapu kapu = 78 g (19.5 kcal)
- 8 potae = 47 g (11.8 kcal)
Harore, kēna, kei roto kaore he wai whai rawa i te huaora me nga kohuke pera i te huaora B5 - 16.2%, ko te parahi he 23.5%
- 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.
- 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 uara caloric o te 25 kcal, te kohinga matū, te uara kai, te huaora, nga kohuke, nga painga o te Harore, he kaata, kaore he kiko o te waipiro, te Calories, nga matūkai, nga painga whaihua o Harore, kēna, he mea kaore he wai