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 | 63 kcal | 1684 kcal | 3.7 orau | 5.9 orau | 2673 g |
| Pūmua | 2.26 g | 76 g | 3% | 4.8 orau | 3363 g |
| Fats | 1.53 g | 56 g | 2.7 orau | 4.3 orau | 3660 g |
| warowaihā | 9.55 g | 219 g | 4.4 orau | 7% | 2293 g |
| Te muka kai | 0.4 g | 20 g | 2% | 3.2 orau | 5000 g |
| Water | 85.61 g | 2273 g | 3.8 orau | 6% | 2655 g |
| Ash | 0.65 g | ~ | |||
| huaora | |||||
| Huaora a, RAE | 70 mcg | 900 mcg | 7.8 orau | 12.4 orau | 1286 g |
| Retinol | 0.07 mg | ~ | |||
| karotenana beta | 0.002 mg | 5 mg | 250000 g | ||
| Huaora B1, thiamine | 0.022 mg | 1.5 mg | 1.5 orau | 2.4 orau | 6818 g |
| Huaora B2, Riboflavin | 0.262 mg | 1.8 mg | 14.6 orau | 23.2 orau | 687 g |
| Huaora B4, kowhiri | 23.6 mg | 500 mg | 4.7 orau | 7.5 orau | 2119 g |
| Huaora B5, Pantothenic | 0.089 mg | 5 mg | 1.8 orau | 2.9 orau | 5618 g |
| Huaora B6, pyridoxine | 0.077 mg | 2 mg | 3.9 orau | 6.2 orau | 2597 g |
| Huaora B9, folate | 11 .g | 400 mcg | 2.8 orau | 4.4 orau | 3636 g |
| Huaora B12, cobalamin | 0.7 .g | 3 mg | 23.3 orau | 37 orau | 429 |
| Huaora C, ascorbic | 1.7 mg | 90 mg | 1.9 orau | 3% | 5294 g |
| Huaora D, calciferol | 1 .g | 10 .g | 10 orau | 15.9 orau | 1000 g |
| Huaora D2, ergocalciferol | 1 .g | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.11 mg | 15 mg | 0.7 orau | 1.1 orau | 13636 g |
| Huaora K, phylloquinone | 3 mg | 120 mcg | 2.5 orau | 4% | 4000 g |
| Huaora PP, No. | 0.513 mg | 20 mg | 2.6 orau | 4.1 orau | 3899 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 143 mg | 2500 mg | 5.7 orau | 9% | 1748 g |
| Konupūmā, Ca | 126 mg | 1000 mg | 12.6 orau | 20 orau | 794 g |
| Konupora, Mg | 15 mg | 400 mg | 3.8 orau | 6% | 2667 g |
| Konutai, Na | 53 mg | 1300 mg | 4.1 orau | 6.5 orau | 2453 g |
| Sulphur, S | 22.6 mg | 1000 mg | 2.3 orau | 3.7 orau | 4425 g |
| Paihere, P | 51 mg | 800 mg | 6.4 orau | 10.2 orau | 1569 g |
| kohuke | |||||
| Rino, Fe | 0.48 mg | 18 mg | 2.7 orau | 4.3 orau | 3750 g |
| Parahi, Cu | 206 .g | 1000 mcg | 20.6 orau | 32.7 orau | 485 g |
| Selenium, Mena | 4.8 mcg | 55 mcg | 8.7 orau | 13.8 orau | 1146 g |
| Zinc, Zn | 0.34 mg | 12 mg | 2.8 orau | 4.4 orau | 3529 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 7.86 g | mōrahi 100 g | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.131 g | ~ | |||
| Valine | 0.081 g | ~ | |||
| Histidine * | 0.043 g | ~ | |||
| Isoleucine | 0.08 g | ~ | |||
| Leucine | 0.13 g | ~ | |||
| lysine | 0.092 g | ~ | |||
| methionine | 0.019 g | ~ | |||
| threonine | 0.075 g | ~ | |||
| Tryptophan | 0.027 g | ~ | |||
| phenylalanine | 0.079 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.073 g | ~ | |||
| Ko te waikawa Aspartic | 0.201 g | ~ | |||
| Glycine | 0.072 g | ~ | |||
| waikawa glutamic | 0.34 g | ~ | |||
| Proline | 0.103 g | ~ | |||
| Serine | 0.098 g | ~ | |||
| tyrosine | 0.062 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.24 g | mōrahi 18.7 g | |||
| 16: 0 Palmitic | 0.15 g | ~ | |||
| 18: 0 Stearic | 0.05 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.379 g | min 16.8g | 2.3 orau | 3.7 orau | |
| 18: 1 Oleic (omega-9) | 0.31 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.01 g | ~ | |||
| Nga waikawa hinu momona | 0.836 g | mai i te 11.2-20.6 g | 7.5 orau | 11.9 orau | |
| 18: 2 Linoleic | 0.584 g | ~ | |||
| 18: 3 Linolenic | 0.075 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.075 g | mai i te 0.9 ki te 3.7 g | 8.3 orau | 13.2 orau | |
| Nga waikawa momi Omega-6 | 0.584 g | mai i te 4.7 ki te 16.8 g | 12.4 orau | 19.7 orau | |
| Othertahi atu matū | |||||
| kawhe | 2 mg | ~ | |||
| Ko te Tamatoro | 23 mg | ~ |
Ko te uara o te kaha ko 63 kcal.
- kapu = 243 g (153.1 kcal)
- fl oz = 30.6 g (19.3 kcal)
Miraka miraka, tiakarete, me te EXT. konupūmā, huaora A me D he nui nga huaora me nga kohuke penei i te huaora B2 - 14,6 %, huaora B12 - 23,3 %, konupūmā - 12.6 %, me te parahi - 20,6 %
- 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.
- B12 huaora whai wāhi nui i roto i te pākia me te huri o waikawa amino. Ko te Folate me te huaora B12 he huaora e uru ana ki te hematopoiesis. Ko te kore o te huaora B12 e arahi ana ki te whanaketanga o te ngoikoretanga o te takahuri takirua, o te tuarua ranei me te anemia, te leopenia, te thrombositopenia.
- konupūmā ko te waahanga nui o o tatou wheua, hei kaiwhakahaere o te punaha io, kei roto i te wehenga o nga uaua. Ko te ngoikoretanga o te konupuna ka arahi ki te whakaheke i te tuaiwi, te papatoiake me nga pito o raro, ka piki te tuponotanga o te osteoporosis.
- 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: pūngoi 63 kcal, te hanganga matū, uara kai, huaora, kohuke atu i te miraka miraka awhina, tiakarete, me te EXT. konupūmā, huaora A me D, Calories, matūkai, āhuatanga whai hua o te soymilk, tiakarete, me te EXT. konupūmā, huaora A me D