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 | 131 kCal | 1684 kCal | 7.8 orau | 6% | 1285 g |
| Pūmua | 22.04 g | 76 g | 29 orau | 22.1 orau | 345 g |
| Fats | 4.3 g | 56 g | 7.7 orau | 5.9 orau | 1302 g |
| warowaihā | 1.48 g | 219 g | 0.7 orau | 0.5 orau | 14797 g |
| Water | 68.58 g | 2273 g | 3% | 2.3 orau | 3314 g |
| Ash | 4.06 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 12 µg | 900 µg | 1.3 orau | 1% | 7500 g |
| Retinol | 0.012 mg | ~ | |||
| Huaora B1, thiamine | 0.384 mg | 1.5 mg | 25.6 orau | 19.5 orau | 391 g |
| Huaora B2, riboflavin | 0.182 mg | 1.8 mg | 10.1 orau | 7.7 orau | 989 g |
| Huaora B4, kowhiri | 90.2 mg | 500 mg | 18 orau | 13.7 orau | 554 g |
| Huaora B5, pantothenic | 0.726 mg | 5 mg | 14.5 orau | 11.1 orau | 689 g |
| Huaora B6, pyridoxine | 0.461 mg | 2 mg | 23.1 orau | 17.6 orau | 434 g |
| Huaora B9, folate | 2 µg | 400 µg | 0.5 orau | 0.4 orau | 20000 g |
| Huaora B12, cobalamin | 0.58 µg | 3 µg | 19.3 orau | 14.7 orau | 517 g |
| Huaora E, alpha tocopherol, TE | 0.26 mg | 15 mg | 1.7 orau | 1.3 orau | 5769 g |
| Awhe Tocopherol | 0.05 mg | ~ | |||
| Huaora PP, KORE | 5.436 mg | 20 mg | 27.2 orau | 20.8 orau | 368 g |
| Betaine | 5.5 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 289 mg | 2500 mg | 11.6 orau | 8.9 orau | 865 g |
| Konupūmā, Ca | 11 mg | 1000 mg | 1.1 orau | 0.8 orau | 9091 g |
| Konupora, Mg | 20 mg | 400 mg | 5% | 3.8 orau | 2000 g |
| Konutai, Na | 1374 mg | 1300 mg | 105.7 orau | 80.7 orau | 95 g |
| Sulphur, S | 220.4 mg | 1000 mg | 22 orau | 16.8 orau | 454 g |
| Paihere, P | 260 mg | 800 mg | 32.5 orau | 24.8 orau | 308 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.12 mg | 18 mg | 6.2 orau | 4.7 orau | 1607 g |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1 orau | 0.8 orau | 9091 g |
| Parahi, Cu | 118 µg | 1000 µg | 11.8 orau | 9% | 847 g |
| Selenium, Mena | 30 µg | 55 µg | 54.5 orau | 41.6 orau | 183 g |
| Zinc, Zn | 2.29 mg | 12 mg | 19.1 orau | 14.6 orau | 524 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 1.48 g | max 100 g | |||
| Te kūhuka (dextrose) | 1.1 g | ~ | |||
| Tuhinga o mua | 0.32 g | ~ | |||
| huawhenua | 0.06 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.41 g | ~ | |||
| valine | 1.115 g | ~ | |||
| Histidine * | 0.96 g | ~ | |||
| Isoleucine | 0.995 g | ~ | |||
| leucine | 1.766 g | ~ | |||
| lysine | 1.862 g | ~ | |||
| methionine | 0.527 g | ~ | |||
| threonine | 0.986 g | ~ | |||
| tryptophan | 0.207 g | ~ | |||
| phenylalanine | 0.882 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.298 g | ~ | |||
| Ko te waikawa Aspartic | 1.923 g | ~ | |||
| Hydroxyproline | 0.143 g | ~ | |||
| glycine | 1.151 g | ~ | |||
| waikawa glutamic | 3.154 g | ~ | |||
| Proline | 0.946 g | ~ | |||
| serine | 0.863 g | ~ | |||
| tyrosine | 0.715 g | ~ | |||
| cysteine | 0.247 g | ~ | |||
| Taimana | |||||
| cholesterol | 65 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.035 g | max 1.9 g | |||
| momona momona monounsaturated | 0.019 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.439 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.051 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.911 g | ~ | |||
| 17-0 margarine | 0.006 g | ~ | |||
| 18: 0 Stearin | 0.454 g | ~ | |||
| 20: 0 Taketake | 0.005 g | ~ | |||
| 22: 0 | 0.012 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.989 g | min 16.8 g | 11.8 orau | 9% | |
| 16: 1 Palmitoleic | 0.113 g | ~ | |||
| 18:1 Olein (omega-9) | 1.847 g | ~ | |||
| 18: 1 ki | 1.827 g | ~ | |||
| 18: 1 whakawhiti | 0.019 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.029 g | ~ | |||
| Nga waikawa hinu momona | 0.687 g | i 11.2 ki 20.6 | 6.1 orau | 4.7 orau | |
| 18: 2 Linoleic | 0.572 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 0.556 g | ~ | |||
| 18: 2 whakawhiti, whakawhiti | 0.016 g | ~ | |||
| 18: 3 Linolenika | 0.02 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.02 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.022 g | ~ | |||
| 20: 4 Arachidonic | 0.072 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.02 g | i 0.9 ki 3.7 | 2.2 orau | 1.7 orau | |
| Nga waikawa momi Omega-6 | 0.65 g | i 4.7 ki 16.8 | 13.8 orau | 10.5 orau |
Ko te uara o te kaha ko 131 kcal.
- poro = 436 g (571.2 kCal)
- te taviniraa (3 oz) = 85 g (111.4 kCal)
Ko te ham i tunua ki te wai taapiri (kaore i te neke atu i te 10%), tapatapahia ki runga i te koiwi, kikokiko hiroki, parai ki te paraharaha whai rawa i roto i nga huaora me nga kohuke penei i te: huaora B1 - 25,6%, pootihia - 18%, huaora B5 - 14,5%, huaora B6 - 23,1%, huaora B12 - 19,3%, huaora PP - 27,2, 11,6%, pāhare pāporo - 32,5%, ūkuikui - 11,8%, parahi - 54,5%, wairangi - 19,1%, 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.
- 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.
- 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.
- 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 131 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whai hua Ham tunua ki te tua o te wai (kaua e neke atu i te 10%), tapahia ki wheua, kai kikokore, parai i roto i te paraharaha, Calories, matūkai, whai hua Nga taonga I tunua te ham me te taapiri o te wai (kaua e neke ake i te 10%), te tapahi wheua, te kikokiko hiroki, te parai parai.