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 | 296 kcal | 1684 kcal | 17.6 orau | 5.9 orau | 569 g |
| Pūmua | 9.58 g | 76 g | 12.6 orau | 4.3 orau | 793 g |
| Fats | 0.99 g | 56 g | 1.8 orau | 0.6 orau | 5657 g |
| warowaihā | 63.87 g | 219 g | 29.2 orau | 9.9 orau | 343 g |
| Te muka kai | 11.5 g | 20 g | 57.5 orau | 19.4 orau | 174 g |
| Water | 9.5 g | 2273 g | 0.4 orau | 0.1 orau | 23926 g |
| Ash | 4.56 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.3 mg | 1.5 mg | 20 orau | 6.8 orau | 500 g |
| Huaora B2, Riboflavin | 1.27 mg | 1.8 mg | 70.6 orau | 23.9 orau | 142 g |
| Huaora B4, kowhiri | 201.7 mg | 500 mg | 40.3 orau | 13.6 orau | 248 g |
| Huaora B5, Pantothenic | 21.879 mg | 5 mg | 437.6 orau | 147.8 orau | 23 g |
| Huaora B6, pyridoxine | 0.965 mg | 2 mg | 48.3 orau | 16.3 orau | 207 g |
| Huaora B9, folate | 163 .g | 400 mcg | 40.8 orau | 13.8 orau | 245 g |
| Huaora C, ascorbic | 3.5 mg | 90 mg | 3.9 orau | 1.3 orau | 2571 g |
| Huaora D, calciferol | 3.9 .g | 10 .g | 39 orau | 13.2 orau | 256 g |
| Huaora D2, ergocalciferol | 3.9 .g | ~ | |||
| Huaora PP, No. | 14.1 mg | 20 mg | 70.5 orau | 23.8 orau | 142 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 1534 mg | 2500 mg | 61.4 orau | 20.7 orau | 163 g |
| Konupūmā, Ca | 11 mg | 1000 mg | 1.1 orau | 0.4 orau | 9091 g |
| Konupora, Mg | 132 mg | 400 mg | 33 orau | 11.1 orau | 303 |
| Konutai, Na | 13 mg | 1300 mg | 1% | 0.3 orau | 10000 g |
| Sulphur, S | 95.8 mg | 1000 mg | 9.6 orau | 3.2 orau | 1044 g |
| Paihere, P | 294 mg | 800 mg | 36.8 orau | 12.4 orau | 272 g |
| kohuke | |||||
| Rino, Fe | 1.72 mg | 18 mg | 9.6 orau | 3.2 orau | 1047 g |
| Manganese, Mn | 1.176 mg | 2 mg | 58.8 orau | 19.9 orau | 170 g |
| Parahi, Cu | 5165 .g | 1000 mcg | 516.5 orau | 174.5 orau | 19 g |
| Selenium, Mena | 46.1 .g | 55 mcg | 83.8 orau | 28.3 orau | 119 g |
| Zinc, Zn | 7.66 mg | 12 mg | 63.8 orau | 21.6 orau | 157 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 2.21 g | mōrahi 100 g | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.648 g | ~ | |||
| Valine | 0.486 g | ~ | |||
| Histidine * | 0.159 g | ~ | |||
| Isoleucine | 0.405 g | ~ | |||
| Leucine | 0.679 g | ~ | |||
| lysine | 0.343 g | ~ | |||
| methionine | 0.179 g | ~ | |||
| threonine | 0.497 g | ~ | |||
| Tryptophan | 0.031 g | ~ | |||
| phenylalanine | 0.486 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.567 g | ~ | |||
| Ko te waikawa Aspartic | 0.76 g | ~ | |||
| Glycine | 0.414 g | ~ | |||
| waikawa glutamic | 2.579 g | ~ | |||
| Proline | 0.414 g | ~ | |||
| Serine | 0.506 g | ~ | |||
| tyrosine | 0.323 g | ~ | |||
| cysteine | 0.196 g | ~ | |||
| Te Sterol (houra) | |||||
| Karawaka | 20 mg | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.225 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.021 g | ~ | |||
| 12: 0 Lauric | 0.012 g | ~ | |||
| 14: 0 Tuuturu | 0.02 g | ~ | |||
| 16: 0 Palmitic | 0.122 g | ~ | |||
| 18: 0 Stearic | 0.051 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.317 g | min 16.8g | 1.9 orau | 0.6 orau | |
| 16: 1 Palmitoleic | 0.089 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.151 g | ~ | |||
| 22: 1 Erucic (omega-9) | 0.076 g | ~ | |||
| Nga waikawa hinu momona | 0.151 g | mai i te 11.2-20.6 g | 1.3 orau | 0.4 orau | |
| 18: 2 Linoleic | 0.138 g | ~ | |||
| 18: 3 Linolenic | 0.013 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.013 g | mai i te 0.9 ki te 3.7 g | 1.4 orau | 0.5 orau | |
| Nga waikawa momi Omega-6 | 0.138 g | mai i te 4.7 ki te 16.8 g | 2.9 orau | 1% |
Ko te uara o te kaha ko 296 kcal.
- harore = 3.6 g (10.7 kcal)
- 4 harore = 15 g (44.4 kcal)
Harore Shiitake, harore maroke he taonga i roto i taua momo huaora me nga kohuke pera i te huaora B1 - 20%, huaora B2 - 70,6%, choline - 40,3%, huaora B5 - 437,6%, huaora B6, 48.3% ranei, huaora B9 o 40.8%, huaora D - 39%, huaora PP me 70.5%, pāhare pāporo - 61,4%, konupora - 33%, ūkuikui - 36,8%, te konupora ki te 58.8%, te parahi - 516,5%, te selenium - 83,8%, konutea - na 63.8%
- B1 huaora he waahanga no nga whākōkī nui o te warowaihā me te pūngao pākia, e whakarato ana i te tinana ki te pūngao me te pūhui kirihou tae atu ki te pākia o te waikawa amino peka-mekameka. Ko te kore o tenei huaora e arai ana i nga mate nui o te io, te ngaungai o te mate me te punaha mate pukupuku.
- 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.
- Matuorakouawai he waahanga no te lecithin e whai waahi ana ki te whakahiato me te pungao o te phospholipids i roto i te ate, he putake o nga roopu methyl koreutu, he kaupapa lipotropic.
- 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.
- B6 huaora kei roto i te pupuri i te urupare aukati, i nga tikanga aukati me te whakaohooho i roto i te punaha io, ki te panoni o nga waikawa amino, te pungao tryptophan, te lipid me te waikawa ngongo ki te hanga i nga momo toto whero, te pupuri i nga taumata noa homocysteine i roto i te toto. Ko te iti o te kai o te huaora B6 ka mate i te hiahia, ka whakapiki i te hauora o te kiri, te whanaketanga o te mea i kitea, me te anemia.
- B9 huaora hei coenzyme whai wāhi i roto i te pākia o te karihi me te waikawa amino. Ko te ngoikoretanga o te folate ka ngoikore te waihanga o te waikawa ngota me te pūmua, ka hua te aukati i te tipu me te wehenga o te pūtau, ina koa ki nga kakano tere-tipu: te koiwi wheua, te epithelium ngutu, me etahi atu. , te kore kai totika, te ngoikoretanga o te whanau, me nga mate whanaketanga tamariki. Whakaatuhia te Rōpū kaha i waenga i te taumata o te folate, homocysteine me te tuponotanga o te mate mate pukupuku.
- 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.
- 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.
- 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.
- konutea kua whakauruhia ki roto i te 300 whākōkī whai wāhi atu ki te hātepe me te wehenga o te warowaihā, te pūmua, te ngako, te waikawa ngota, me te whakaritenga i te maha o ngā ira. Ko te koretake o te kai ka arahi te mate toto, te mate tuarua o te mate, te ate ate, te koretake o te taangata, te ahua kino o te kopu. I whakaatuhia i roto i nga rangahau te kaha o te kaha o te konutea ki te aukati i te ngongo parahi, kia kaha ki te whanake i te anemia.
He raarangi katoa o nga hua tino whaihua ka kitea e koe i roto i te taupānga.
Tags: pūngoi 296 kcal, hanganga matū, uara kai, huaora, ngāmara atu i te harore Shiitake, harore maroke, Calories, ngā matūkai, ngā painga o te harore Shiitake, harore maroke