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 | 28 kcal | 1684 kcal | 1.7 orau | 6.1 orau | 6014 g |
| Pūmua | 2.17 g | 76 g | 2.9 orau | 10.4 orau | 3502 g |
| Fats | 0.47 g | 56 g | 0.8 orau | 2.9 orau | 11915 g |
| warowaihā | 3.09 g | 219 g | 1.4 orau | 5% | 7087 g |
| Te muka kai | 2.2 g | 20 g | 11 orau | 39.3 orau | 909 g |
| Water | 91.08 g | 2273 g | 4% | 14.3 orau | 2496 g |
| Ash | 0.99 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.073 mg | 1.5 mg | 4.9 orau | 17.5 orau | 2055 g |
| Huaora B2, Riboflavin | 0.3 mg | 1.8 mg | 16.7 orau | 59.6 orau | 600 g |
| Huaora B4, kowhiri | 20.4 mg | 500 mg | 4.1 orau | 14.6 orau | 2451 karamu |
| Huaora B5, Pantothenic | 2.16 mg | 5 mg | 43.2 orau | 154.3 orau | 231 g |
| Huaora B6, pyridoxine | 0.095 mg | 2 mg | 4.8 orau | 17.1 orau | 2105 |
| Huaora B9, folate | 18 .g | 400 mcg | 4.5 orau | 16.1 orau | 2222 g |
| Huaora C, ascorbic | 4 mg | 90 mg | 4.4 orau | 15.7 orau | 2250 g |
| Huaora D, calciferol | 0.2 .g | 10 .g | 2% | 7.1 orau | 5000 g |
| Huaora D2, ergocalciferol | 0.2 .g | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1 orau | 0.4 orau | 150000 g |
| Huaora PP, No. | 4.46 mg | 20 mg | 22.3 orau | 79.6 orau | 448 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 356 mg | 2500 mg | 14.2 orau | 50.7 orau | 702 g |
| Konupūmā, Ca | 6 mg | 1000 mg | 0.6 orau | 2.1 orau | I te 16667 g |
| Konupora, Mg | 12 mg | 400 mg | 3% | 10.7 orau | 3333 g |
| Konutai, Na | 2 mg | 1300 mg | 0.2 orau | 0.7 orau | 65000 g |
| Sulphur, S | 21.7 mg | 1000 mg | 2.2 orau | 7.9 orau | 4608 g |
| Paihere, P | 87 mg | 800 mg | 10.9 orau | 38.9 orau | 920 g |
| kohuke | |||||
| Rino, Fe | 1.74 mg | 18 mg | 9.7 orau | 34.6 orau | 1034 g |
| Manganese, Mn | 0.115 mg | 2 mg | 5.8 orau | 20.7 orau | 1739 g |
| Parahi, Cu | 504 .g | 1000 mcg | 50.4 orau | 180 orau | 198 g |
| Selenium, Mena | 11.9 .g | 55 mcg | 21.6 orau | 77.1 orau | 462 g |
| Zinc, Zn | 0.87 mg | 12 mg | 7.3 orau | 26.1 orau | 1379 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 2.34 g | mōrahi 100 g | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.055 g | ~ | |||
| Valine | 0.163 g | ~ | |||
| Histidine * | 0.04 g | ~ | |||
| Isoleucine | 0.053 g | ~ | |||
| Leucine | 0.084 g | ~ | |||
| lysine | 0.075 g | ~ | |||
| methionine | 0.022 g | ~ | |||
| threonine | 0.075 g | ~ | |||
| Tryptophan | 0.024 g | ~ | |||
| phenylalanine | 0.06 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.14 g | ~ | |||
| Ko te waikawa Aspartic | 0.137 g | ~ | |||
| Glycine | 0.064 g | ~ | |||
| waikawa glutamic | 0.24 g | ~ | |||
| Proline | 0.053 g | ~ | |||
| Serine | 0.066 g | ~ | |||
| tyrosine | 0.031 g | ~ | |||
| cysteine | 0.009 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.061 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.001 g | ~ | |||
| 12: 0 Lauric | 0.005 g | ~ | |||
| 14: 0 Tuuturu | 0.002 g | ~ | |||
| 16: 0 Palmitic | 0.03 g | ~ | |||
| 18: 0 Stearic | 0.01 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 0.008 g | min 16.8g | |||
| 18: 1 Oleic (omega-9) | 0.007 g | ~ | |||
| Nga waikawa hinu momona | 0.183 g | mai i te 11.2-20.6 g | 1.6 orau | 5.7 orau | |
| 18: 2 Linoleic | 0.179 g | ~ | |||
| 18: 3 Linolenic | 0.001 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.001 g | mai i te 0.9 ki te 3.7 g | 0.1 orau | 0.4 orau | |
| Nga waikawa momi Omega-6 | 0.179 g | mai i te 4.7 ki te 16.8 g | 3.8 orau | 13.6 orau |
Ko te uara o te kaha ko 28 kcal.
- tbsp = 9.8 g (2.7 kcal)
- nga kapu kapu = 156 g (43.7 kcal)
- 0,5 kapu kapu = 78 karamu (21.8 kcal)
- harore = 12 g (3.4 kcal)
Te harore ma, kohuatia, kaore he tote he nui nga huaora me nga kohuke penei i te huaora B2 me te 16.7 %, te huaora B5 - ki te 43.2 %, te huaora PP me te 22.3 %, te pāhare pāporo - 14,2 %, te parahi - 50,4 %, te selenium - 21,6 %
- 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.
- 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.
- 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 28 kcal, te hanganga matū, uara kai, huaora, kohuke atu i te whaihua White mushroom, kohuatia, kahore he tote, Calories, matūkai, āhuatanga painga o White mushroom, kohuatia, kahore tote