Uara kai totika me te hanganga matū.
E whakaatu ana te teepu i te kiko o nga matūkai (Calories, protein, momona, warowaihā, huaora me nga kohuke) mo ia 100 karamu wahi kai.
| Kawaiora | Rahinga | Norm ** | % o te tikanga i 100 g | % o te tikanga i 100 kcal | 100% noa |
| Uara Calories | 338 kCal | 1684 kCal | 20.1 orau | 5.9 orau | 498 g |
| Pūmua | 21.55 g | 76 g | 28.4 orau | 8.4 orau | 353 g |
| Fats | 27.22 g | 56 g | 48.6 orau | 14.4 orau | 206 g |
| Water | 48.74 g | 2273 g | 2.1 orau | 0.6 orau | 4664 g |
| Ash | 1.04 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.07 mg | 1.5 mg | 4.7 orau | 1.4 orau | 2143 g |
| Huaora B2, riboflavin | 0.16 mg | 1.8 mg | 8.9 orau | 2.6 orau | 1125 g |
| Huaora B5, pantothenic | 0.35 mg | 5 mg | 7% | 2.1 orau | 1429 g |
| Huaora B6, pyridoxine | 0.23 mg | 2 mg | 11.5 orau | 3.4 orau | 870 g |
| Huaora B9, folate | 6 µg | 400 µg | 1.5 orau | 0.4 orau | 6667 g |
| Huaora B12, cobalamin | 2.89 µg | 3 µg | 96.3 orau | 28.5 orau | 104 g |
| Huaora PP, KORE | 2.78 mg | 20 mg | 13.9 orau | 4.1 orau | 719 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 309 mg | 2500 mg | 12.4 orau | 3.7 orau | 809 g |
| Konupūmā, Ca | 10 mg | 1000 mg | 1% | 0.3 orau | 10000 g |
| Konupora, Mg | 19 mg | 400 mg | 4.8 orau | 1.4 orau | 2105 g |
| Konutai, Na | 64 mg | 1300 mg | 4.9 orau | 1.4 orau | 2031 g |
| Sulphur, S | 215.5 mg | 1000 mg | 21.6 orau | 6.4 orau | 464 g |
| Paihere, P | 182 mg | 800 mg | 22.8 orau | 6.7 orau | 440 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.19 mg | 18 mg | 12.2 orau | 3.6 orau | 822 g |
| Manganese, Mn | 0.013 mg | 2 mg | 0.7 orau | 0.2 orau | 15385 g |
| Parahi, Cu | 79 µg | 1000 µg | 7.9 orau | 2.3 orau | 1266 g |
| Selenium, Mena | 21 µg | 55 µg | 38.2 orau | 11.3 orau | 262 g |
| Zinc, Zn | 5.07 mg | 12 mg | 42.3 orau | 12.5 orau | 237 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.362 g | ~ | |||
| valine | 1.048 g | ~ | |||
| Histidine * | 0.738 g | ~ | |||
| Isoleucine | 0.969 g | ~ | |||
| leucine | 1.704 g | ~ | |||
| lysine | 1.793 g | ~ | |||
| methionine | 0.552 g | ~ | |||
| threonine | 0.941 g | ~ | |||
| tryptophan | 0.241 g | ~ | |||
| phenylalanine | 0.841 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.3 g | ~ | |||
| Ko te waikawa Aspartic | 1.969 g | ~ | |||
| glycine | 1.176 g | ~ | |||
| waikawa glutamic | 3.238 g | ~ | |||
| Proline | 0.952 g | ~ | |||
| serine | 0.824 g | ~ | |||
| tyrosine | 0.724 g | ~ | |||
| cysteine | 0.241 g | ~ | |||
| Taimana | |||||
| cholesterol | 80 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 11.06 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.08 g | ~ | |||
| 12: 0 Laurika | 0.07 g | ~ | |||
| 14: 0 Tuuturu | 0.88 g | ~ | |||
| 16:0 XNUMX Palmitic | 6.79 g | ~ | |||
| 18: 0 Stearin | 3.23 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 11.51 g | min 16.8 g | 68.5 orau | 20.3 orau | |
| 16: 1 Palmitoleic | 1.17 g | ~ | |||
| 18:1 Olein (omega-9) | 10.29 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.05 g | ~ | |||
| Nga waikawa hinu momona | 1.03 g | i 11.2 ki 20.6 | 9.2 orau | 2.7 orau | |
| 18: 2 Linoleic | 0.69 g | ~ | |||
| 18: 3 Linolenika | 0.3 g | ~ | |||
| 20: 4 Arachidonic | 0.04 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.3 g | i 0.9 ki 3.7 | 33.3 orau | 9.9 orau | |
| Nga waikawa momi Omega-6 | 0.73 g | i 4.7 ki 16.8 | 15.5 orau | 4.6 orau |
Ko te uara o te kaha ko 338 kcal.
- 3 Oz = 85 g (287.3 kCal)
- mongamonga, maoa, haunga te otaota (hua mai i te 1 lb te kiko mata me te otaota) = 267 гр (902.5 кКал)
He pipi, he tuara, he tanu matotoru (rara 6-9), he mea tahu ahi taonga i te huaora me nga kohuke penei: te huaora B6 - 11,5%, huaora B12 - 96,3%, huaora PP - 13,9%, pāhare pāporo - 12,4%, ūkuikui - 22,8%, rino - 12,2%, waatea. - 38,2%, konutea - 42,3%
- Huaora V6 whai wāhi ki te tiaki i te urupare ārai, te aukati me te hātepe whakaohooho i roto i te punaha io, ki te huri o ngā waikawa amino, ki te pākia o te tryptophan, lipids me te waikawa ngako, ka whai wāhi ki te hanga noa i ngā erythrocytes, te pupuri i te taumata noa o te homocysteine i roto i te toto. Ko te iti o te kai o te huaora B6 me te heke iho o te hiahia, he takahi i te ahua o te kiri, te whanaketanga o te homocysteinemia, te anemia.
- Huaora V12 whai wāhi nui i roto i te pākia me te huri o waikawa amino. Ko te Folate me te huaora B12 he huaora honohono ana ka uru ki te hanga toto. Ko te kore o te huaora B12 ka arahi ki te whanaketanga o te ngoikoretanga o te takawaenga tuarua, o te tuarua ranei, me te anemia, te leopenia, te thrombocytopenia.
- Huaora PP whai wāhi i roto i te tauhohenga redox o te pūngao pākia. Ko te iti o te kai huaora e haere tahi ana me te porearea o te ahua 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 waikawa me te toenga electrolyte, ka uru atu ki nga mahi whakaoho io, whakatekehanga ture.
- Waehau he maha nga waahanga a-tinana, tae atu ki te kaha o te kaha, te whakahaere i te toenga waikawa-waikawa, he waahanga o te phospholipids, nga nucleotides me nga waikawa waikawa, e tika ana mo te kohuke o nga koiwi me nga niho. Ko te ngoikoretanga ka arahi atu ki te anorexia, te anemia, te riikiri.
- pūmārō he waahanga o nga pūmua o ngā momo mahi, tae atu ki nga whākōkī. Whai wāhi i roto i te kawe o irahiko, hāora, whakarite i te ara o te tauhohenga redox me te whakahohenga o te peroxidation. Ko te koretake o te kohi ka arahi ki te anemia hypochromic, myoglobin-ngoikore te atoni o nga uaua koiwi, te nui haere o te ngenge, te myocardiopathy, te gastritis atrophic.
- Mahuru - ko te mea nui o te punaha paruru antioxidant o te tinana o te tangata, he painga ki a ia, me te whakauru ki te ture whakahaere i nga homoni thyroid. Ko te ngoikoretanga e arai atu ana ki te mate Kashin-Beck (osteoarthritis me nga ngoikoretanga maha o nga hononga, tuaiwi me nga pito), mate Keshan (endoc myocardiopathy), thrombastenia tuku iho.
- konutea he waahanga neke atu i te 300 nga whākōkī, ka whai wāhi ki ngā hātepe ki te whakakao me te whakakāhoretanga o te warowaihā, te pūmua, te ngako, te waikawa waikawa me te whakaritenga i te maha o ngā ira. Ko te koretake o te kohi ka arahi te mate toto, te mate tuarua o te mate, te ate ate, te koretake o te moepuku, me te koretake o te kopu. Ko nga rangahau o na tata tonu nei kua whakaatu i te kaha o te kaha o te konutea ki te aukati i te ngongo o te parahi, ana ka whanakehia te mate anemia.
Ka kitea e koe he aratohu oti mo nga hua tino whai hua i roto i te taapiri.
Tags: ihirangi pūngoi 338 kcal, kohinga matū, uara kai totika, huaora, kohuke, he aha te kiko Piweti, tuara, mata matotoru (rara 6-9), paraihia i runga i te ahi, nga kaata, nga matūkai, nga painga whai kiko Te kau, tuara, te mata matotoru (rara 6 -9), paraihia i runga i te ahi