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 pūngoi | 113 kCal | 1684 kCal | 6.7 orau | 5.9 orau | 1490 g |
| Pūmua | 17.53 g | 76 g | 23.1 orau | 20.4 orau | 434 g |
| Fats | 4.18 g | 56 g | 7.5 orau | 6.6 orau | 1340 g |
| warowaihā | 1.2 g | 219 g | 0.5 orau | 0.4 orau | 18250 g |
| Water | 73.97 g | 2273 g | 3.3 orau | 2.9 orau | 3073 g |
| Ash | 3.11 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 9 µg | 900 µg | 1% | 0.9 orau | 10000 g |
| Retinol | 0.009 mg | ~ | |||
| Huaora B1, thiamine | 0.696 mg | 1.5 mg | 46.4 orau | 41.1 orau | 216 g |
| Huaora B2, riboflavin | 0.225 mg | 1.8 mg | 12.5 orau | 11.1 orau | 800 g |
| Huaora B4, kowhiri | 85.7 mg | 500 mg | 17.1 orau | 15.1 orau | 583 g |
| Huaora B5, pantothenic | 0.632 mg | 5 mg | 12.6 orau | 11.2 orau | 791 g |
| Huaora B6, pyridoxine | 0.267 mg | 2 mg | 13.4 orau | 11.9 orau | 749 g |
| Huaora B9, folate | 1 µg | 400 µg | 0.3 orau | 0.3 orau | 40000 g |
| Huaora B12, cobalamin | 0.55 µg | 3 µg | 18.3 orau | 16.2 orau | 545 g |
| Huaora E, alpha tocopherol, TE | 0.25 mg | 15 mg | 1.7 orau | 1.5 orau | 6000 g |
| Awhe Tocopherol | 0.06 mg | ~ | |||
| Huaora PP, KORE | 3.58 mg | 20 mg | 17.9 orau | 15.8 orau | 559 g |
| Betaine | 4.4 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 234 mg | 2500 mg | 9.4 orau | 8.3 orau | 1068 g |
| Konupūmā, Ca | 8 mg | 1000 mg | 0.8 orau | 0.7 orau | 12500 g |
| Konupora, Mg | 15 mg | 400 mg | 3.8 orau | 3.4 orau | 2667 g |
| Konutai, Na | 1090 mg | 1300 mg | 83.8 orau | 74.2 orau | 119 g |
| Sulphur, S | 175.3 mg | 1000 mg | 17.5 orau | 15.5 orau | 570 g |
| Paihere, P | 209 mg | 800 mg | 26.1 orau | 23.1 orau | 383 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.97 mg | 18 mg | 5.4 orau | 4.8 orau | 1856 g |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1 orau | 1% | 9091 g |
| Parahi, Cu | 134 µg | 1000 µg | 13.4 orau | 11.9 orau | 746 g |
| Selenium, Mena | 28.1 µg | 55 µg | 51.1 orau | 45.2 orau | 196 g |
| Zinc, Zn | 2.19 mg | 12 mg | 18.3 orau | 16.2 orau | 548 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 1.06 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.4 g | ~ | |||
| Tuhinga o mua | 0.55 g | ~ | |||
| huawhenua | 0.11 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.122 g | ~ | |||
| valine | 0.887 g | ~ | |||
| Histidine * | 0.764 g | ~ | |||
| Isoleucine | 0.791 g | ~ | |||
| leucine | 1.405 g | ~ | |||
| lysine | 1.481 g | ~ | |||
| methionine | 0.419 g | ~ | |||
| threonine | 0.784 g | ~ | |||
| tryptophan | 0.165 g | ~ | |||
| phenylalanine | 0.701 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.033 g | ~ | |||
| Ko te waikawa Aspartic | 1.529 g | ~ | |||
| Hydroxyproline | 0.114 g | ~ | |||
| glycine | 0.916 g | ~ | |||
| waikawa glutamic | 2.509 g | ~ | |||
| Proline | 0.752 g | ~ | |||
| serine | 0.686 g | ~ | |||
| tyrosine | 0.569 g | ~ | |||
| cysteine | 0.197 g | ~ | |||
| Taimana | |||||
| cholesterol | 52 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.041 g | max 1.9 g | |||
| momona momona monounsaturated | 0.025 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.384 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.043 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.862 g | ~ | |||
| 17-0 margarine | 0.008 g | ~ | |||
| 18: 0 Stearin | 0.453 g | ~ | |||
| 20: 0 Taketake | 0.007 g | ~ | |||
| 22: 0 | 0.011 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.849 g | min 16.8 g | 11 orau | 9.7 orau | |
| 16: 1 Palmitoleic | 0.093 g | ~ | |||
| 18:1 Olein (omega-9) | 1.729 g | ~ | |||
| 18: 1 ki | 1.704 g | ~ | |||
| 18: 1 whakawhiti | 0.025 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.028 g | ~ | |||
| Nga waikawa hinu momona | 0.671 g | i 11.2 ki 20.6 | 6% | 5.3 orau | |
| 18: 2 Linoleic | 0.561 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 0.535 g | ~ | |||
| 18: 2 whakawhiti, whakawhiti | 0.016 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.01 g | ~ | |||
| 18: 3 Linolenika | 0.017 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.017 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.02 g | ~ | |||
| 20: 4 Arachidonic | 0.073 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.017 g | i 0.9 ki 3.7 | 1.9 orau | 1.7 orau | |
| Nga waikawa momi Omega-6 | 0.628 g | i 4.7 ki 16.8 | 13.4 orau | 11.9 orau |
Ko te uara o te kaha ko 113 kcal.
- oz shank = 28.35 g (32 kCal)
- lb shank = 453.6 g (512.6 kCal)
Ko te ham i tunua ki te taapiri wai (neke atu i te 10%), te kai hiroki he nui nga huaora me nga kohuke penei: huaora B1 - 46,4%, huaora B2 - 12,5%, choline - 17,1%, huaora B5 - 12,6%, huaora B6 - 13,4%, huaora B12 - 18,3%, huaora PP - 17,9%, ūkuikui - 26,1%, parahi - 13,4%, selenium - 51,1%, zinc - 18,3%
- B1 huaora he waahanga no nga whākōkī nui o te warowaihā me te pūngao pākaha, e whakarato ana i te tinana ki te pūngao me ngā matū kirihou, me te pākia o te waikawa amino peka-mekameka. Ko te kore o tenei huaora e arai ana i nga mate nui o te io, te ngaungai o te mate me te punaha mate pukupuku
- B2 huaora 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.
- B5 huaora 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.
- B6 huaora 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.
- B12 huaora 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.
- 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.
- parahi he waahanga o te whākōkī 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 whakaritenga o te tohatoha i nga kiko o te tinana o te tangata ki te hāora. Ko te ngoikoretanga e whakaatuhia ana e nga mate i te hanganga o te punaha Cardiovascular me te angaanga, te whanaketanga o te hononga honohono kiko.
- 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.
Tags: ihirangi pūngoi 113 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea whai hua Ham tunua ki te wai (neke atu i te 10%), kai kikokore, Calories, matūkai, āhuatanga whai hua Ham tunua ki te wai (neke atu i te 10%), hiroki kikokiko