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 | 214 kCal | 1684 kCal | 12.7 orau | 5.9 orau | 787 g |
| Pūmua | 34 g | 76 g | 44.7 orau | 20.9 orau | 224 g |
| Fats | 7.67 g | 56 g | 13.7 orau | 6.4 orau | 730 g |
| Water | 58.09 g | 2273 g | 2.6 orau | 1.2 orau | 3913 g |
| Ash | 1.01 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.077 mg | 1.5 mg | 5.1 orau | 2.4 orau | 1948 g |
| Huaora B2, riboflavin | 0.192 mg | 1.8 mg | 10.7 orau | 5% | 938 g |
| Huaora B4, kowhiri | 129.5 mg | 500 mg | 25.9 orau | 12.1 orau | 386 g |
| Huaora B5, pantothenic | 0.669 mg | 5 mg | 13.4 orau | 6.3 orau | 747 g |
| Huaora B6, pyridoxine | 0.456 mg | 2 mg | 22.8 orau | 10.7 orau | 439 g |
| Huaora B9, folate | 11 µg | 400 µg | 2.8 orau | 1.3 orau | 3636 g |
| Huaora B12, cobalamin | 1.88 µg | 3 µg | 62.7 orau | 29.3 orau | 160 g |
| Huaora D, calciferol | 0.1 µg | 10 µg | 1% | 0.5 orau | 10000 g |
| Huaora D3, cholecalciferol | 0.1 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.45 mg | 15 mg | 3% | 1.4 orau | 3333 g |
| Huaora K, phylloquinone | 1.6 µg | 120 µg | 1.3 orau | 0.6 orau | 7500 g |
| Huaora PP, KORE | 6.109 mg | 20 mg | 30.5 orau | 14.3 orau | 327 g |
| Betaine | 17 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 278 mg | 2500 mg | 11.1 orau | 5.2 orau | 899 g |
| Konupūmā, Ca | 7 mg | 1000 mg | 0.7 orau | 0.3 orau | 14286 g |
| Konupora, Mg | 23 mg | 400 mg | 5.8 orau | 2.7 orau | 1739 g |
| Konutai, Na | 44 mg | 1300 mg | 3.4 orau | 1.6 orau | 2955 g |
| Sulphur, S | 340 mg | 1000 mg | 34 orau | 15.9 orau | 294 g |
| Paihere, P | 214 mg | 800 mg | 26.8 orau | 12.5 orau | 374 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.83 mg | 18 mg | 15.7 orau | 7.3 orau | 636 g |
| Manganese, Mn | 0.012 mg | 2 mg | 0.6 orau | 0.3 orau | 16667 g |
| Parahi, Cu | 84 µg | 1000 µg | 8.4 orau | 3.9 orau | 1190 g |
| Selenium, Mena | 38.3 µg | 55 µg | 69.6 orau | 32.5 orau | 144 g |
| Zinc, Zn | 5.82 mg | 12 mg | 48.5 orau | 22.7 orau | 206 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 2.199 g | ~ | |||
| valine | 1.687 g | ~ | |||
| Histidine * | 1.085 g | ~ | |||
| Isoleucine | 1.547 g | ~ | |||
| leucine | 2.705 g | ~ | |||
| lysine | 2.874 g | ~ | |||
| methionine | 0.886 g | ~ | |||
| threonine | 1.358 g | ~ | |||
| tryptophan | 0.223 g | ~ | |||
| phenylalanine | 1.343 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 2.067 g | ~ | |||
| Ko te waikawa Aspartic | 3.097 g | ~ | |||
| Hydroxyproline | 0.357 g | ~ | |||
| glycine | 2.071 g | ~ | |||
| waikawa glutamic | 5.105 g | ~ | |||
| Proline | 1.621 g | ~ | |||
| serine | 1.339 g | ~ | |||
| tyrosine | 1.084 g | ~ | |||
| cysteine | 0.439 g | ~ | |||
| Taimana | |||||
| cholesterol | 93 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.675 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.198 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.656 g | ~ | |||
| 18: 0 Stearin | 0.821 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.231 g | min 16.8 g | 19.2 orau | 9% | |
| 16: 1 Palmitoleic | 0.299 g | ~ | |||
| 18:1 Olein (omega-9) | 2.932 g | ~ | |||
| Nga waikawa hinu momona | 0.286 g | i 11.2 ki 20.6 | 2.6 orau | 1.2 orau | |
| 18: 2 Linoleic | 0.223 g | ~ | |||
| 18: 3 Linolenika | 0.021 g | ~ | |||
| 20: 4 Arachidonic | 0.042 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.021 g | i 0.9 ki 3.7 | 2.3 orau | 1.1 orau | |
| Nga waikawa momi Omega-6 | 0.265 g | i 4.7 ki 16.8 | 5.6 orau | 2.6 orau |
Ko te uara o te kaha ko 214 kcal.
- 3 Oz = 85 g (181.9 kCal)
- steak (hua mai i te 290 g kai kai) = 185 гр (395.9 кКал)
He pipi, he penupenu huha o raro, he kiko kikokore, he paraoa whai rawa i roto i te huaora me nga kohuke penei: kowhiti - 25,9%, huaora B5 - 13,4%, huaora B6 - 22,8%, huaora B12 - 62,7%, huaora PP - 30,5%, pāhare pāporo - 11,1%, ūkuikui - 26,8%, rino - 15,7%, wharewhare - 69,6%, konutea - 48,5%
- Mixed he waahanga no te lecithin, he mea nui ki te whakahiato me te pungao o te phospholipids i roto i te ate, he putake o nga roopu methyl koreutu, he mahi lipotropic.
- Huaora V5 whai wāhi i roto i te pūmua, ngako, warowaihā pākia, pākia pākia, te whakahiatonga o te maha o nga homoni, hemoglobin, whakatairanga i te ngongo o nga waikawa amino me nga huka i roto i te kopu, e tautoko ana i te mahi o te uha adrenal. Ko te kore o te waikawa pantothenic ka mate i te kiri me nga kiriuhi mucous.
- 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 214 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea pai mo te Miapi, penupenu o te huha raro, kai kiko, kohuatia, Calories, matūkai, taonga whaihua Te miru, te penupenu o te huha raro, te kiko kai, te kohua.
2021-02-17