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 | 200 kCal | 1684 kCal | 11.9 orau | 6% | 842 g |
| Pūmua | 18.62 g | 76 g | 24.5 orau | 12.3 orau | 408 g |
| Fats | 13.37 g | 56 g | 23.9 orau | 12 orau | 419 g |
| warowaihā | 1.35 g | 219 g | 0.6 orau | 0.3 orau | 16222 g |
| Water | 63.43 g | 2273 g | 2.8 orau | 1.4 orau | 3583 g |
| Ash | 3.24 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 11 µg | 900 µg | 1.2 orau | 0.6 orau | 8182 g |
| Retinol | 0.011 mg | ~ | |||
| Huaora B1, thiamine | 0.261 mg | 1.5 mg | 17.4 orau | 8.7 orau | 575 g |
| Huaora B2, riboflavin | 0.173 mg | 1.8 mg | 9.6 orau | 4.8 orau | 1040 g |
| Huaora B4, kowhiri | 73.9 mg | 500 mg | 14.8 orau | 7.4 orau | 677 g |
| Huaora B5, pantothenic | 0.519 mg | 5 mg | 10.4 orau | 5.2 orau | 963 g |
| Huaora B6, pyridoxine | 0.32 mg | 2 mg | 16 orau | 8% | 625 g |
| Huaora B9, folate | 1 µg | 400 µg | 0.3 orau | 0.2 orau | 40000 g |
| Huaora B12, cobalamin | 0.55 µg | 3 µg | 18.3 orau | 9.2 orau | 545 g |
| Huaora E, alpha tocopherol, TE | 0.29 mg | 15 mg | 1.9 orau | 1% | 5172 g |
| tocopherol beta | 0.01 mg | ~ | |||
| Awhe Tocopherol | 0.08 mg | ~ | |||
| tocopherol | 0.01 mg | ~ | |||
| Huaora PP, KORE | 4.695 mg | 20 mg | 23.5 orau | 11.8 orau | 426 g |
| Betaine | 2.3 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 232 mg | 2500 mg | 9.3 orau | 4.7 orau | 1078 g |
| Konupūmā, Ca | 9 mg | 1000 mg | 0.9 orau | 0.5 orau | 11111 g |
| Konupora, Mg | 17 mg | 400 mg | 4.3 orau | 2.2 orau | 2353 g |
| Konutai, Na | 988 mg | 1300 mg | 76 orau | 38 orau | 132 g |
| Sulphur, S | 186.2 mg | 1000 mg | 18.6 orau | 9.3 orau | 537 g |
| Paihere, P | 207 mg | 800 mg | 25.9 orau | 13 orau | 386 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.37 mg | 18 mg | 7.6 orau | 3.8 orau | 1314 g |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1 orau | 0.6 orau | 9091 g |
| Parahi, Cu | 161 µg | 1000 µg | 16.1 orau | 8.1 orau | 621 g |
| Selenium, Mena | 24.2 µg | 55 µg | 44 orau | 22 orau | 227 g |
| Zinc, Zn | 2.72 mg | 12 mg | 22.7 orau | 11.4 orau | 441 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.79 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.17 g | ~ | |||
| Tuhinga o mua | 0.57 g | ~ | |||
| huawhenua | 0.05 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.186 g | ~ | |||
| valine | 0.937 g | ~ | |||
| Histidine * | 0.811 g | ~ | |||
| Isoleucine | 0.833 g | ~ | |||
| leucine | 1.478 g | ~ | |||
| lysine | 1.551 g | ~ | |||
| methionine | 0.439 g | ~ | |||
| threonine | 0.823 g | ~ | |||
| tryptophan | 0.171 g | ~ | |||
| phenylalanine | 0.74 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.101 g | ~ | |||
| Ko te waikawa Aspartic | 1.621 g | ~ | |||
| Hydroxyproline | 0.121 g | ~ | |||
| glycine | 1.013 g | ~ | |||
| waikawa glutamic | 2.648 g | ~ | |||
| Proline | 0.81 g | ~ | |||
| serine | 0.726 g | ~ | |||
| tyrosine | 0.595 g | ~ | |||
| cysteine | 0.209 g | ~ | |||
| Taimana | |||||
| cholesterol | 66 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.093 g | max 1.9 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 4.371 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.009 g | ~ | |||
| 12: 0 Laurika | 0.01 g | ~ | |||
| 14: 0 Tuuturu | 0.157 g | ~ | |||
| 16:0 XNUMX Palmitic | 2.784 g | ~ | |||
| 17-0 margarine | 0.033 g | ~ | |||
| 18: 0 Stearin | 1.339 g | ~ | |||
| 20: 0 Taketake | 0.022 g | ~ | |||
| 22: 0 | 0.018 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 6.143 g | min 16.8 g | 36.6 orau | 18.3 orau | |
| 16: 1 Palmitoleic | 0.323 g | ~ | |||
| 18:1 Olein (omega-9) | 5.72 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.1 g | ~ | |||
| Nga waikawa hinu momona | 1.746 g | i 11.2 ki 20.6 | 15.6 orau | 7.8 orau | |
| 18: 2 Linoleic | 1.539 g | ~ | |||
| 18: 3 Linolenika | 0.063 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.067 g | ~ | |||
| 20: 4 Arachidonic | 0.077 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.063 g | i 0.9 ki 3.7 | 7% | 3.5 orau | |
| Nga waikawa momi Omega-6 | 1.683 g | i 4.7 ki 16.8 | 35.8 orau | 17.9 orau |
Ko te uara o te kaha ko 200 kcal.
- te taviniraa (3 oz) = 85 g (170 kCal)
- tiihi tunutunu = 3054 g (6108 kcal)
I tunua e Hama me te wai taapiri (kaua e neke atu i te 10%), shank, tunua whai rawa i roto i te huaora me nga kohuke penei: te huaora B1 - 17,4%, choline - 14,8%, huaora B6 - 16%, huaora B12 - 18,3%, huaora PP - 23,5%, ūkuikui - 25,9 , 16,1, 44%, parahi - 22,7%, waatea - XNUMX%, konutea - XNUMX%
- 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
- 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.
- 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 200 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea whaihua i tunua e Hama ki te wai (kaua e neke atu i te 10%), shank, tunua, Calories, Nati, taonga whaihua I tunua e Hama ki te wai (kaua e neke atu i te 10% ), shank, tunua