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 | 2.11 g | 76 g | 2.8 orau | 12.7 orau | 3602 g |
| Fats | 0.35 g | 56 g | 0.6 orau | 2.7 orau | 16000 g |
| warowaihā | 2.57 g | 219 g | 1.2 orau | 5.5 orau | 8521 g |
| Te muka kai | 1.3 g | 20 g | 6.5 orau | 29.5 orau | 1538 g |
| Water | 92.82 g | 2273 g | 4.1 orau | 18.6 orau | 2449 g |
| Ash | 0.85 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.059 mg | 1.5 mg | 3.9 orau | 17.7 orau | 2542 g |
| Huaora B2, Riboflavin | 0.13 mg | 1.8 mg | 7.2 orau | 32.7 orau | 1385 g |
| Huaora B4, kowhiri | 21.2 mg | 500 mg | 4.2 orau | 19.1 orau | 2358 g |
| Huaora B5, Pantothenic | 1.14 mg | 5 mg | 22.8 orau | 103.6 orau | 439 g |
| Huaora B6, pyridoxine | 0.148 mg | 2 mg | 7.4 orau | 33.6 orau | 1351 g |
| Huaora B9, folate | 28 .g | 400 mcg | 7% | 31.8 orau | 1429 g |
| Huaora B12, cobalamin | 0.05 .g | 3 mg | 1.7 orau | 7.7 orau | 6000 g |
| Huaora D, calciferol | 0.3 .g | 10 .g | 3% | 13.6 orau | 3333 g |
| Huaora D2, ergocalciferol | 0.3 .g | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.02 mg | 15 mg | 0.1 orau | 0.5 orau | 75000 g |
| Huaora PP, No. | 4.494 mg | 20 mg | 22.5 orau | 102.3 orau | 445 g |
| Betaine | 6.1 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 364 mg | 2500 mg | 14.6 orau | 66.4 orau | 687 g |
| Konupūmā, Ca | 3 mg | 1000 mg | 0.3 orau | 1.4 orau | 33333 g |
| Konutai, Na | 9 mg | 1300 mg | 0.7 orau | 3.2 orau | 14444 g |
| Sulphur, S | 21.1 mg | 1000 mg | 2.1 orau | 9.5 orau | 4739 g |
| Paihere, P | 108 mg | 800 mg | 13.5 orau | 61.4 orau | 741 g |
| kohuke | |||||
| Rino, Fe | 0.31 mg | 18 mg | 1.7 orau | 7.7 orau | 5806 g |
| Manganese, Mn | 0.069 mg | 2 mg | 3.5 orau | 15.9 orau | 2899 g |
| Parahi, Cu | 286 mcg | 1000 mcg | 28.6 orau | 130 orau | 350 g |
| Selenium, Mena | 18.6 .g | 55 mcg | 33.8 orau | 153.6 orau | 296 g |
| Zinc, Zn | 0.53 mg | 12 mg | 4.4 orau | 20 orau | 2264 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 2.5 g | mōrahi 100 g | |||
| Te kūhuka (dextrose) | 2.01 g | ~ | |||
| Tuhinga o mua | 0.49 g | ~ | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.082 g | ~ | |||
| Valine | 0.076 g | ~ | |||
| Histidine * | 0.058 g | ~ | |||
| Isoleucine | 0.082 g | ~ | |||
| Leucine | 0.13 g | ~ | |||
| lysine | 0.122 g | ~ | |||
| methionine | 0.029 g | ~ | |||
| threonine | 0.101 g | ~ | |||
| Tryptophan | 0.035 g | ~ | |||
| phenylalanine | 0.076 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.168 g | ~ | |||
| Ko te waikawa Aspartic | 0.221 g | ~ | |||
| Glycine | 0.096 g | ~ | |||
| waikawa glutamic | 0.319 g | ~ | |||
| Proline | 0.076 g | ~ | |||
| Serine | 0.092 g | ~ | |||
| tyrosine | 0.014 g | ~ | |||
| cysteine | 0.01 g | ~ | |||
| Te Sterol (houra) | |||||
| Karawaka | 2 mg | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.01 g | mōrahi 18.7 g | |||
| 15: 0 Pentadecanoic | 0.003 g | ~ | |||
| 17: 0 Margarine | 0.003 g | ~ | |||
| 20: 0 Arachidic | 0.003 g | ~ | |||
| 22: 0 Begenova | 0.003 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.044 g | min 16.8g | 0.3 orau | 1.4 orau | |
| 14: 1 Mirandolina | 0.001 g | ~ | |||
| 16: 1 Palmitoleic | 0.008 g | ~ | |||
| 16: 1 CIS | 0.005 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.016 g | ~ | |||
| 18: 1 CIS | 0.014 g | ~ | |||
| Nga waikawa hinu momona | 0.296 g | mai i te 11.2-20.6 g | 2.6 orau | 11.8 orau | |
| 18: 2 Linoleic | 0.148 g | ~ | |||
| 18: 2 omega-6, CIS, CIS | 0.148 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.148 g | mai i te 4.7 ki te 16.8 g | 3.1 orau | 14.1 orau |
Ko te uara o te kaha ko 22 kcal.
- kapu kapu = 86 gr (18.9 kcal)
- waahanga katoa = 84 gr (18.5 kcal)
Harore Portobello he whai rawa i te huaora me nga kohuke pera i te huaora B5 ki te 22.8%, te huaora PP - 22,5%, te pāhare pāporo - 14,6%, te ūkuikui - 13,5%, te parahi - 28,6%, te waatea - 33,8%
- 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 Portobello, Calories, nutrients, taonga whai hua Portobello harore