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 | 3.09 g | 76 g | 4.1 orau | 18.6 orau | 2460 g |
| Fats | 0.34 g | 56 g | 0.6 orau | 2.7 orau | 16471 g |
| warowaihā | 2.26 g | 219 g | 1% | 4.5 orau | 9690 g |
| Te muka kai | 1 tau | 20 g | 5% | 22.7 orau | 2000 |
| Water | 92.45 g | 2273 g | 4.1 orau | 18.6 orau | 2459 g |
| Ash | 0.85 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.081 mg | 1.5 mg | 5.4 orau | 24.5 orau | 1852 |
| Huaora B2, Riboflavin | 0.402 mg | 1.8 mg | 22.3 orau | 101.4 orau | 448 g |
| Huaora B4, kowhiri | 17.3 mg | 500 mg | 3.5 orau | 15.9 orau | 2890 g |
| Huaora B5, Pantothenic | 1.497 mg | 5 mg | 29.9 orau | 135.9 orau | 334 g |
| Huaora B6, pyridoxine | 0.104 mg | 2 mg | 5.2 orau | 23.6 orau | 1923 |
| Huaora B9, folate | 17 .g | 400 mcg | 4.3 orau | 19.5 orau | 2353 g |
| Huaora B12, cobalamin | 0.04 mcg | 3 mg | 1.3 orau | 5.9 orau | 7500 g |
| Huaora C, ascorbic | 2.1 mg | 90 mg | 2.3 orau | 10.5 orau | 4286 g |
| Huaora D, calciferol | 0.2 .g | 10 .g | 2% | 9.1 orau | 5000 g |
| Huaora D2, ergocalciferol | 0.2 .g | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1 orau | 0.5 orau | 150000 g |
| tocopherol beta | 0.01 mg | ~ | |||
| Awhe Tocopherol | 0.01 mg | ~ | |||
| Delta Tocopherol | 0.01 mg | ~ | |||
| Huaora PP, No. | 3.607 mg | 20 mg | 18 orau | 81.8 orau | 554 g |
| Betaine | 9.4 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 318 mg | 2500 mg | 12.7 orau | 57.7 orau | 786 g |
| Konupūmā, Ca | 3 mg | 1000 mg | 0.3 orau | 1.4 orau | 33333 g |
| Konupora, Mg | 9 mg | 400 mg | 2.3 orau | 10.5 orau | 4444 g |
| Konutai, Na | 5 mg | 1300 mg | 0.4 orau | 1.8 orau | 26000 g |
| Sulphur, S | 30.9 mg | 1000 mg | 3.1 orau | 14.1 orau | 3236 g |
| Paihere, P | 86 mg | 800 mg | 10.8 orau | 49.1 orau | 930 g |
| kohuke | |||||
| Rino, Fe | 0.5 mg | 18 mg | 2.8 orau | 12.7 orau | 3600 g |
| Manganese, Mn | 0.047 mg | 2 mg | 2.4 orau | 10.9 orau | 4255 g |
| Parahi, Cu | 318 .g | 1000 mcg | 31.8 orau | 144.5 orau | 314 g |
| Selenium, Mena | 9.3 mcg | 55 mcg | 16.9 orau | 76.8 orau | 591 g |
| Zinc, Zn | 0.52 mg | 12 mg | 4.3 orau | 19.5 orau | 2308 g |
| Warowaihā Kaihoko | |||||
| Mono me te waatea (huka) | 1.98 g | mōrahi 100 g | |||
| Te kūhuka (dextrose) | 1.48 g | ~ | |||
| Tuhinga o mua | 0.17 g | ~ | |||
| Nga waikawa amino nui | |||||
| Arginine * | 0.078 g | ~ | |||
| Valine | 0.232 g | ~ | |||
| Histidine * | 0.057 g | ~ | |||
| Isoleucine | 0.076 g | ~ | |||
| Leucine | 0.12 g | ~ | |||
| lysine | 0.107 g | ~ | |||
| methionine | 0.031 g | ~ | |||
| threonine | 0.107 g | ~ | |||
| Tryptophan | 0.035 g | ~ | |||
| phenylalanine | 0.085 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 0.199 g | ~ | |||
| Ko te waikawa Aspartic | 0.195 g | ~ | |||
| Glycine | 0.092 g | ~ | |||
| waikawa glutamic | 0.343 g | ~ | |||
| Proline | 0.076 g | ~ | |||
| Serine | 0.094 g | ~ | |||
| tyrosine | 0.044 g | ~ | |||
| cysteine | 0.012 g | ~ | |||
| Te Sterol (houra) | |||||
| Karawaka | 2 mg | ~ | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 0.05 g | mōrahi 18.7 g | |||
| 16: 0 Palmitic | 0.04 g | ~ | |||
| 18: 0 Stearic | 0.01 g | ~ | |||
| Nga waikawa hinu momona | 0.16 g | mai i te 11.2-20.6 g | 1.4 orau | 6.4 orau | |
| 18: 2 Linoleic | 0.16 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.16 g | mai i te 4.7 ki te 16.8 g | 3.4 orau | 15.5 orau |
Ko te uara o te kaha ko 22 kcal.
- nui = 23 g (5.1 kcal)
- reo = 18 g (4 kcal)
- iti = 10 Gy (2.2 kcal)
- poro = 6 g (1.3 kcal)
- kapu, katoa = 96 gr (21.1 kcal)
- kapu, mongamonga, poro ranei = 70 g (15.4 kcal)
- 0,5 nga kapu kapu = 35 g (7.7 kcal)
Harore ma, mata he taonga i roto i nga momo huaora me nga kohuke pera i te huaora B2 me te 22.3%, te huaora B5% me te 29.9%, te huaora PP - 18%, te pāhare pāporo - 12,7%, te parahi - 31,8%, te waatea - 16,9%
- 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 22 cal, hanganga matū, uara kai, huaora, kohuke nui atu i te Harore ma, raw, Calories, Nutritive, taonga whaihua o te Harore Ma, mata