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 | 29 kcal | 1684 kcal | 1.7 orau | 5.9 orau | 5807 g |
| Pūmua | 3.28 g | 76 g | 4.3 orau | 14.8 orau | 2317 g |
| Fats | 0.58 g | 56 g | 1% | 3.4 orau | 9655 g |
| warowaihā | 2.24 g | 219 g | 1% | 3.4 orau | 9777 g |
| Te muka kai | 2.2 g | 20 g | 11 orau | 37.9 orau | 909 g |
| Water | 90.66 g | 2273 g | 4% | 13.8 orau | 2507 g |
| Ash | 1.05 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.072 mg | 1.5 mg | 4.8 orau | 16.6 orau | 2083 g |
| Huaora B2, Riboflavin | 0.403 mg | 1.8 mg | 22.4 orau | 77.2 orau | 447 g |
| Huaora B4, kowhiri | 32.8 mg | 500 mg | 6.6 orau | 22.8 orau | 1524 |
| Huaora B5, Pantothenic | 1.262 mg | 5 mg | 25.2 orau | 86.9 orau | 396 g |
| Huaora B6, pyridoxine | 0.122 mg | 2 mg | 6.1 orau | 21 orau | 1639 g |
| Huaora D, calciferol | 13.1 .g | 10 .g | 131 orau | 451.7 orau | 76 g |
| Huaora D2, ergocalciferol | 13.1 .g | ~ | |||
| Huaora PP, No. | 6.255 mg | 20 mg | 31.3 orau | 107.9 orau | 320 g |
| Betaine | 11.5 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 437 mg | 2500 mg | 17.5 orau | 60.3 orau | 572 g |
| Konupūmā, Ca | 3 mg | 1000 mg | 0.3 orau | 1% | 33333 g |
| Konupora, Mg | 13 mg | 400 mg | 3.3 orau | 11.4 orau | 3077 g |
| Konutai, Na | 11 mg | 1300 mg | 0.8 orau | 2.8 orau | 11818 g |
| Sulphur, S | 32.8 mg | 1000 mg | 3.3 orau | 11.4 orau | 3049 g |
| Paihere, P | 135 mg | 800 mg | 16.9 orau | 58.3 orau | 593 g |
| kohuke | |||||
| Rino, Fe | 0.4 mg | 18 mg | 2.2 orau | 7.6 orau | 4500 g |
| Manganese, Mn | 0.067 mg | 2 mg | 3.4 orau | 11.7 orau | 2985 g |
| Parahi, Cu | 389 .g | 1000 mcg | 38.9 orau | 134.1 orau | 257 g |
| Selenium, Mena | 21.9 .g | 55 mcg | 39.8 orau | 137.2 orau | 251 g |
| Zinc, Zn | 0.65 mg | 12 mg | 5.4 orau | 18.6 orau | 1846 |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 0.43 g | ~ | |||
| Mono me te waatea (huka) | 2.26 g | mōrahi 100 g | |||
| Te kūhuka (dextrose) | 2.26 g | ~ | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.107 g | ~ | |||
| Valine | 0.1 g | ~ | |||
| Histidine * | 0.076 g | ~ | |||
| Isoleucine | 0.107 g | ~ | |||
| Leucine | 0.171 g | ~ | |||
| lysine | 0.159 g | ~ | |||
| methionine | 0.038 g | ~ | |||
| threonine | 0.133 g | ~ | |||
| Tryptophan | 0.047 g | ~ | |||
| phenylalanine | 0.1 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.22 g | ~ | |||
| Ko te waikawa Aspartic | 0.29 g | ~ | |||
| Glycine | 0.126 g | ~ | |||
| waikawa glutamic | 0.418 g | ~ | |||
| Proline | 0.1 g | ~ | |||
| Serine | 0.12 g | ~ | |||
| tyrosine | 0.018 g | ~ | |||
| cysteine | 0.013 g | ~ | |||
| Te Sterol (houra) | |||||
| Karawaka | 2 mg | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.028 g | mōrahi 18.7 g | |||
| 15: 0 Pentadecanoic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.018 g | ~ | |||
| 18: 0 Stearic | 0.006 g | ~ | |||
| 20: 0 Arachidic | 0.001 g | ~ | |||
| 22: 0 Begenova | 0.001 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.029 g | min 16.8g | 0.2 orau | 0.7 orau | |
| 14: 1 Mirandolina | 0.002 g | ~ | |||
| 16: 1 Palmitoleic | 0.002 g | ~ | |||
| 16: 1 CIS | 0.002 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.011 g | ~ | |||
| 18: 1 CIS | 0.011 g | ~ | |||
| Nga waikawa hinu momona | 0.526 g | mai i te 11.2-20.6 g | 4.7 orau | 16.2 orau | |
| 18: 2 Linoleic | 0.263 g | ~ | |||
| 18: 2 omega-6, CIS, CIS | 0.263 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.263 g | mai i te 4.7 ki te 16.8 g | 5.6 orau | 19.3 orau |
Ko te uara o te kaha ko 29 kcal.
Nga harore Portobello e tipu ana i raro i te rama ultraviolet, he mea tunutunu whai rawa i roto i nga momo huaora me nga kohuke pera i te huaora B2 me te 22.4%, te huaora B5 - 25,2%, te huaora D - 131%, te huaora PP - 31,3%, te pāhare pāporo - 17,5%, te ūkuikui 16.9 ōrau, te parahi - 38,9 , 39.8%, waatea - o XNUMX%
- 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 D pupuri te homeostasis o te konupūmā me te ūkuikui, me te mahi i nga mahi mineralization o te kiko wheua. Ko te ngoikoretanga o te Huaora D ka ngoikore i te pungatara o te konupūmā me te ūkuikui i roto i nga wheua, me te whakanui ake i te demineralization o te koiwi, e piki ake ai te tuponotanga o te osteoporosis.
- 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 29 kcal, te kohinga matū, te uara kai, te huaora, te kohuke nui atu i te harore Portobello e whakatipuhia ana i raro i te rama ultraviolet, he mea tunutunu, he Calories, he kai, he hua whaihua Portobello harore ka tipu i raro i te rama ultraviolet, ka tunua