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 | 22 kcal | 1684 kcal | 1.3 orau | 5.9 orau | 7655 g |
| Pūmua | 2.5 g | 76 g | 3.3 orau | 15 orau | 3040 g |
| Fats | 0.1 g | 56 g | 0.2 orau | 0.9 orau | 56000 g |
| warowaihā | 3.7 g | 219 g | 1.7 orau | 7.7 orau | 5919 g |
| Te muka kai | 0.6 g | 20 g | 3% | 13.6 orau | 3333 g |
| Water | 92.12 g | 2273 g | 4.1 orau | 18.6 orau | 2467 g |
| Ash | 0.98 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.095 mg | 1.5 mg | 6.3 orau | 28.6 orau | 1579 g |
| Huaora B2, Riboflavin | 0.49 mg | 1.8 mg | 27.2 orau | 123.6 orau | 367 g |
| Huaora B4, kowhiri | 22.1 mg | 500 mg | 4.4 orau | 20 orau | 2262 g |
| Huaora B5, Pantothenic | 1.5 mg | 5 mg | 30 orau | 136.4 orau | 333 g |
| Huaora B6, pyridoxine | 0.11 mg | 2 mg | 5.5 orau | 25 orau | 1818 |
| Huaora B9, folate | 25 mcg | 400 mcg | 6.3 orau | 28.6 orau | 1600 g |
| Huaora B12, cobalamin | 0.1 .g | 3 mg | 3.3 orau | 15 orau | 3000 g |
| Huaora D, calciferol | 0.1 .g | 10 .g | 1% | 4.5 orau | 10000 g |
| Huaora D2, ergocalciferol | 0.1 .g | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1 orau | 0.5 orau | 150000 g |
| Huaora PP, No. | 3.8 mg | 20 mg | 19 orau | 86.4 orau | 526 g |
| Betaine | 11.1 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 448 mg | 2500 mg | 17.9 orau | 81.4 orau | 558 g |
| Konupūmā, Ca | 18 mg | 1000 mg | 1.8 orau | 8.2 orau | 5556 g |
| Konupora, Mg | 9 mg | 400 mg | 2.3 orau | 10.5 orau | 4444 g |
| Konutai, Na | 6 mg | 1300 mg | 0.5 orau | 2.3 orau | 21667 g |
| Sulphur, S | 25 mg | 1000 mg | 2.5 orau | 11.4 orau | 4000 g |
| Paihere, P | 120 mg | 800 mg | 15 orau | 68.2 orau | 667 g |
| kohuke | |||||
| Rino, Fe | 0.4 mg | 18 mg | 2.2 orau | 10 orau | 4500 g |
| Manganese, Mn | 0.142 mg | 2 mg | 7.1 orau | 32.3 orau | 1408 g |
| Parahi, Cu | 500 mcg | 1000 mcg | 50 orau | 227.3 orau | 200 g |
| Selenium, Mena | 26 .g | 55 mcg | 47.3 orau | 215 orau | 212 g |
| Zinc, Zn | 1.1 mg | 12 mg | 9.2 orau | 41.8 orau | 1091 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 1.72 g | mōrahi 100 g | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.123 g | ~ | |||
| Valine | 0.115 g | ~ | |||
| Histidine * | 0.067 g | ~ | |||
| Isoleucine | 0.099 g | ~ | |||
| Leucine | 0.153 g | ~ | |||
| lysine | 0.252 g | ~ | |||
| methionine | 0.048 g | ~ | |||
| threonine | 0.113 g | ~ | |||
| Tryptophan | 0.056 g | ~ | |||
| phenylalanine | 0.097 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.187 g | ~ | |||
| Ko te waikawa Aspartic | 0.228 g | ~ | |||
| Glycine | 0.111 g | ~ | |||
| waikawa glutamic | 0.428 g | ~ | |||
| Proline | 0.176 g | ~ | |||
| Serine | 0.113 g | ~ | |||
| tyrosine | 0.054 g | ~ | |||
| cysteine | 0.006 g | ~ | |||
| Te Sterol (houra) | |||||
| Karawaka | 2 mg | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.014 g | mōrahi 18.7 g | |||
| 12: 0 Lauric | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.007 g | ~ | |||
| 18: 0 Stearic | 0.002 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.002 g | min 16.8g | |||
| 18: 1 Oleic (omega-9) | 0.002 g | ~ | |||
| Nga waikawa hinu momona | 0.042 g | mai i te 11.2-20.6 g | 0.4 orau | 1.8 orau | |
| 18: 2 Linoleic | 0.04 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.04 g | mai i te 4.7 ki te 16.8 g | 0.9 orau | 4.1 orau |
Ko te uara o te kaha ko 22 kcal.
- kapu tapatapahi = 72 Gy (15.8 kcal)
- te waahanga katoa = 20 karamu (4.4 kcal)
- kapu katoa = 87 g (19.1 kcal)
Harore, mata he taonga i roto i taua momo huaora me nga kohuke pera i te huaora B2 - 27,2%, huaora B5 - 30%, huaora PP - 19%, pāhare pāporo - 17,9%, ūkuikui - 15%, parahi - 50%, wharewhare - 47,3 %
- B2 huaora kei roto i nga tauhohenga redox, he awhina ki te ngawari o nga tae o te kaitakitaki tirohanga me te urutau pouri. Ko te iti o te kai o te huaora B2 e haere tahi ana me te takahi i te hauora o te kiri, i nga kiriuhi mucous, i te waatea o te marama me te tirohanga o te kakarauritanga.
- 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.
- Huaora PP kei roto i nga tauhohenga redox me te pungao pngao. Te iti o te kai o te huaora me te whakararuraru i te ahua noa o te kiri, te puku me te punaha io.
- 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.
- 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.
- Mahuru - ko te 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 atu ki te mate Kashin-Bek (osteoarthritis me te ngoikoretanga o nga hononga, tuaiwi, me nga pito o mua), mate Kesan (endomy cardiomyopathy), thrombasthenia tuku iho.
He raarangi katoa o nga hua tino whaihua ka kitea e koe i roto i te taupānga.
Tags: pūngoi 22 cal, hanganga matū, uara kai, huaora, kohuke nui atu i te Harore whaihua, raw, Calories, Nati, taonga whaihua o Harore, raw