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 | 228 kCal | 1684 kCal | 13.5 orau | 5.9 orau | 739 g |
| Pūmua | 31.41 g | 76 g | 41.3 orau | 18.1 orau | 242 g |
| Fats | 11.43 g | 56 g | 20.4 orau | 8.9 orau | 490 g |
| Water | 57 g | 2273 g | 2.5 orau | 1.1 orau | 3988 g |
| Ash | 1.08 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 2 µg | 900 µg | 0.2 orau | 0.1 orau | 45000 g |
| Retinol | 0.002 mg | ~ | |||
| Huaora B1, thiamine | 0.07 mg | 1.5 mg | 4.7 orau | 2.1 orau | 2143 g |
| Huaora B2, riboflavin | 0.24 mg | 1.8 mg | 13.3 orau | 5.8 orau | 750 g |
| Huaora B4, kowhiri | 103 mg | 500 mg | 20.6 orau | 9% | 485 g |
| Huaora B5, pantothenic | 0.705 mg | 5 mg | 14.1 orau | 6.2 orau | 709 g |
| Huaora B6, pyridoxine | 0.289 mg | 2 mg | 14.5 orau | 6.4 orau | 692 g |
| Huaora B9, folate | 8 µg | 400 µg | 2% | 0.9 orau | 5000 g |
| Huaora B12, cobalamin | 3.47 µg | 3 µg | 115.7 orau | 50.7 orau | 86 g |
| Huaora D, calciferol | 0.1 µg | 10 µg | 1% | 0.4 orau | 10000 g |
| Huaora D3, cholecalciferol | 0.1 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.1 mg | 15 mg | 0.7 orau | 0.3 orau | 15000 g |
| Huaora K, phylloquinone | 1.6 µg | 120 µg | 1.3 orau | 0.6 orau | 7500 g |
| Huaora PP, KORE | 4.147 mg | 20 mg | 20.7 orau | 9.1 orau | 482 g |
| Betaine | 18.8 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 286 mg | 2500 mg | 11.4 orau | 5% | 874 g |
| Konupūmā, Ca | 17 mg | 1000 mg | 1.7 orau | 0.7 orau | 5882 g |
| Konupora, Mg | 19 mg | 400 mg | 4.8 orau | 2.1 orau | 2105 g |
| Konutai, Na | 69 mg | 1300 mg | 5.3 orau | 2.3 orau | 1884 g |
| Sulphur, S | 314.1 mg | 1000 mg | 31.4 orau | 13.8 orau | 318 g |
| Paihere, P | 203 mg | 800 mg | 25.4 orau | 11.1 orau | 394 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.93 mg | 18 mg | 16.3 orau | 7.1 orau | 614 g |
| Manganese, Mn | 0.017 mg | 2 mg | 0.9 orau | 0.4 orau | 11765 g |
| Parahi, Cu | 109 µg | 1000 µg | 10.9 orau | 4.8 orau | 917 g |
| Selenium, Mena | 35.1 µg | 55 µg | 63.8 orau | 28 orau | 157 g |
| Zinc, Zn | 10.91 mg | 12 mg | 90.9 orau | 39.9 orau | 110 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 2.112 g | ~ | |||
| valine | 1.453 g | ~ | |||
| Histidine * | 1.036 g | ~ | |||
| Isoleucine | 1.375 g | ~ | |||
| leucine | 2.6 g | ~ | |||
| lysine | 2.826 g | ~ | |||
| methionine | 0.916 g | ~ | |||
| threonine | 1.422 g | ~ | |||
| tryptophan | 0.36 g | ~ | |||
| phenylalanine | 1.224 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.815 g | ~ | |||
| Ko te waikawa Aspartic | 2.892 g | ~ | |||
| Hydroxyproline | 0.159 g | ~ | |||
| glycine | 1.399 g | ~ | |||
| waikawa glutamic | 5.115 g | ~ | |||
| Proline | 1.293 g | ~ | |||
| serine | 1.234 g | ~ | |||
| tyrosine | 1.114 g | ~ | |||
| cysteine | 0.334 g | ~ | |||
| Taimana | |||||
| cholesterol | 99 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.614 g | max 1.9 g | |||
| momona momona monounsaturated | 0.614 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 4.99 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.31 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.745 g | ~ | |||
| 17-0 margarine | 0.152 g | ~ | |||
| 18: 0 Stearin | 1.765 g | ~ | |||
| 20: 0 Taketake | 0.008 g | ~ | |||
| 24: 0 Hinengaro | 0.01 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 5.75 g | min 16.8 g | 34.2 orau | 15 orau | |
| 14: 1 Myristoleic | 0.057 g | ~ | |||
| 16: 1 Palmitoleic | 0.374 g | ~ | |||
| 17: 1 Heptadecene | 0.107 g | ~ | |||
| 18:1 Olein (omega-9) | 5.192 g | ~ | |||
| 18: 1 ki | 4.578 g | ~ | |||
| 18: 1 whakawhiti | 0.614 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.021 g | ~ | |||
| Nga waikawa hinu momona | 0.55 g | i 11.2 ki 20.6 | 4.9 orau | 2.1 orau | |
| 18: 2 Linoleic | 0.483 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 0.439 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.044 g | ~ | |||
| 18: 3 Linolenika | 0.024 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.024 g | ~ | |||
| 20: 4 Arachidonic | 0.043 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.024 g | i 0.9 ki 3.7 | 2.7 orau | 1.2 orau | |
| Nga waikawa momi Omega-6 | 0.482 g | i 4.7 ki 16.8 | 10.3 orau | 4.5 orau |
Ko te uara o te kaha ko 228 kcal.
He pipi, kaki, chuck-ai steak (rara momo whenua), kai noa, kohuatia whai rawa i roto i te huaora me nga kohuke penei: huaora B2 - 13,3%, kowhiti - 20,6%, huaora B5 - 14,1%, huaora B6 - 14,5%, huaora B12 - 115,7%, huaora PP - 20,7, 11,4%, pāhare pāporo - 25,4%, ūkuikui - 16,3%, rino - 63,8%, wharewhare - 90,9%, konutea - XNUMX%
- Huaora V2 ka uru atu ki nga tauhohenga redox, ka whakarei ake i te tae o te kaitata tirohanga me te urutau pouri. Ko te iti o te kai o te huaora B2 e haere tahi ana me te takahi i te ahua o te kiri, i nga kiriuhi mucous, i te ngoikore o te marama me te tirohanga o te kakarauritanga.
- 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 228 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te take i whai hua ai? chak-ai steak (rara momo whenua), ko te kikokiko anake, kohuatia
2021-02-17