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 | 121 kCal | 1684 kCal | 7.2 orau | 6% | 1392 g |
| Pūmua | 17.06 g | 76 g | 22.4 orau | 18.5 orau | 445 g |
| Fats | 5.38 g | 56 g | 9.6 orau | 7.9 orau | 1041 g |
| warowaihā | 1.42 g | 219 g | 0.6 orau | 0.5 orau | 15423 g |
| Water | 72.85 g | 2273 g | 3.2 orau | 2.6 orau | 3120 g |
| Ash | 3.52 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 13 µg | 900 µg | 1.4 orau | 1.2 orau | 6923 g |
| Retinol | 0.013 mg | ~ | |||
| Huaora B1, thiamine | 0.397 mg | 1.5 mg | 26.5 orau | 21.9 orau | 378 g |
| Huaora B2, riboflavin | 0.183 mg | 1.8 mg | 10.2 orau | 8.4 orau | 984 g |
| Huaora B4, kowhiri | 70.6 mg | 500 mg | 14.1 orau | 11.7 orau | 708 g |
| Huaora B5, pantothenic | 0.723 mg | 5 mg | 14.5 orau | 12 orau | 692 g |
| Huaora B6, pyridoxine | 0.407 mg | 2 mg | 20.4 orau | 16.9 orau | 491 g |
| Huaora B9, folate | 2 µg | 400 µg | 0.5 orau | 0.4 orau | 20000 g |
| Huaora B12, cobalamin | 0.46 µg | 3 µg | 15.3 orau | 12.6 orau | 652 g |
| Huaora D, calciferol | 0.6 µg | 10 µg | 6% | 5% | 1667 g |
| Huaora D3, cholecalciferol | 0.6 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.23 mg | 15 mg | 1.5 orau | 1.2 orau | 6522 g |
| tocopherol beta | 0.01 mg | ~ | |||
| Awhe Tocopherol | 0.03 mg | ~ | |||
| tocopherol | 0.01 mg | ~ | |||
| Huaora PP, KORE | 5.389 mg | 20 mg | 26.9 orau | 22.2 orau | 371 g |
| Betaine | 3.5 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 312 mg | 2500 mg | 12.5 orau | 10.3 orau | 801 g |
| Konupūmā, Ca | 8 mg | 1000 mg | 0.8 orau | 0.7 orau | 12500 g |
| Konupora, Mg | 19 mg | 400 mg | 4.8 orau | 4% | 2105 g |
| Konutai, Na | 1126 mg | 1300 mg | 86.6 orau | 71.6 orau | 115 g |
| Sulphur, S | 170.6 mg | 1000 mg | 17.1 orau | 14.1 orau | 586 g |
| Paihere, P | 262 mg | 800 mg | 32.8 orau | 27.1 orau | 305 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.85 mg | 18 mg | 4.7 orau | 3.9 orau | 2118 g |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1 orau | 0.9 orau | 9091 g |
| Parahi, Cu | 101 µg | 1000 µg | 10.1 orau | 8.3 orau | 990 g |
| Selenium, Mena | 34.6 µg | 55 µg | 62.9 orau | 52 orau | 159 g |
| Zinc, Zn | 1.77 mg | 12 mg | 14.8 orau | 12.2 orau | 678 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 1.42 g | max 100 g | |||
| Te kūhuka (dextrose) | 1.28 g | ~ | |||
| Tuhinga o mua | 0.09 g | ~ | |||
| huawhenua | 0.05 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.091 g | ~ | |||
| valine | 0.862 g | ~ | |||
| Histidine * | 0.743 g | ~ | |||
| Isoleucine | 0.769 g | ~ | |||
| leucine | 1.365 g | ~ | |||
| lysine | 1.438 g | ~ | |||
| methionine | 0.407 g | ~ | |||
| threonine | 0.762 g | ~ | |||
| tryptophan | 0.16 g | ~ | |||
| phenylalanine | 0.682 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.005 g | ~ | |||
| Ko te waikawa Aspartic | 1.487 g | ~ | |||
| Hydroxyproline | 0.114 g | ~ | |||
| glycine | 0.896 g | ~ | |||
| waikawa glutamic | 2.439 g | ~ | |||
| Proline | 0.733 g | ~ | |||
| serine | 0.667 g | ~ | |||
| tyrosine | 0.552 g | ~ | |||
| cysteine | 0.192 g | ~ | |||
| Taimana | |||||
| cholesterol | 50 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.047 g | max 1.9 g | |||
| momona momona monounsaturated | 0.027 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.889 g | max 18.7 g | |||
| 12: 0 Laurika | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.067 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.196 g | ~ | |||
| 17-0 margarine | 0.014 g | ~ | |||
| 18: 0 Stearin | 0.596 g | ~ | |||
| 20: 0 Taketake | 0.007 g | ~ | |||
| 22: 0 | 0.008 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.571 g | min 16.8 g | 15.3 orau | 12.6 orau | |
| 16: 1 Palmitoleic | 0.143 g | ~ | |||
| 17: 1 Heptadecene | 0.002 g | ~ | |||
| 18:1 Olein (omega-9) | 2.387 g | ~ | |||
| 18: 1 ki | 2.36 g | ~ | |||
| 18: 1 whakawhiti | 0.027 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.04 g | ~ | |||
| Nga waikawa hinu momona | 0.759 g | i 11.2 ki 20.6 | 6.8 orau | 5.6 orau | |
| 18: 2 Linoleic | 0.653 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 0.633 g | ~ | |||
| 18: 2 whakawhiti, whakawhiti | 0.02 g | ~ | |||
| 18: 3 Linolenika | 0.028 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.028 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.026 g | ~ | |||
| 20: 4 Arachidonic | 0.052 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.028 g | i 0.9 ki 3.7 | 3.1 orau | 2.6 orau | |
| Nga waikawa momi Omega-6 | 0.711 g | i 4.7 ki 16.8 | 15.1 orau | 12.5 orau |
Ko te uara o te kaha ko 121 kcal.
- oz katoa = 28.35 g (34.3 kCal)
- lb katoa = 453.6 g (548.9 kCal)
I tunua e Ham he wai taapiri (kaua e neke atu i te 10%), he ham katoa kaore he wheua whai rawa i roto i te huaora me nga kohuke penei: te huaora B1 - 26,5%, pootihia - 14,1%, huaora B5 - 14,5%, huaora B6 - 20,4%, huaora B12 - 15,3%, huaora PP - 26,9, 12,5%, pāhare pāporo - 32,8%, ūkuikui - 62,9%, waatea - 14,8%, 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.
- 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 121 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea whaihua i tunua e Hama me te wai taapiri (kaua e neke atu i te 10%), ham katoa kaore he wheua, Calories, Ngaro, Taonga whaihua I tunua e Hama me te wai taapiri (kore ake neke atu i te 10%), ham katoa kaore he wheua