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 | 116 kCal | 1684 kCal | 6.9 orau | 5.9 orau | 1452 g |
| Pūmua | 14.07 g | 76 g | 18.5 orau | 15.9 orau | 540 g |
| Fats | 4.86 g | 56 g | 8.7 orau | 7.5 orau | 1152 g |
| warowaihā | 4.22 g | 219 g | 1.9 orau | 1.6 orau | 5190 g |
| Water | 73.05 g | 2273 g | 3.2 orau | 2.8 orau | 3112 g |
| Ash | 4.01 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 13 µg | 900 µg | 1.4 orau | 1.2 orau | 6923 g |
| Retinol | 0.013 mg | ~ | |||
| Huaora B1, thiamine | 0.284 mg | 1.5 mg | 18.9 orau | 16.3 orau | 528 g |
| Huaora B2, riboflavin | 0.146 mg | 1.8 mg | 8.1 orau | 7% | 1233 g |
| Huaora B4, kowhiri | 64.9 mg | 500 mg | 13 orau | 11.2 orau | 770 g |
| Huaora B5, pantothenic | 0.661 mg | 5 mg | 13.2 orau | 11.4 orau | 756 g |
| Huaora B6, pyridoxine | 0.294 mg | 2 mg | 14.7 orau | 12.7 orau | 680 g |
| Huaora B9, folate | 4 µg | 400 µg | 1% | 0.9 orau | 10000 g |
| Huaora B12, cobalamin | 0.34 µg | 3 µg | 11.3 orau | 9.7 orau | 882 g |
| Huaora D, calciferol | 0.6 µg | 10 µg | 6% | 5.2 orau | 1667 g |
| Huaora D3, cholecalciferol | 0.6 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.14 mg | 15 mg | 0.9 orau | 0.8 orau | 10714 g |
| tocopherol beta | 0.02 mg | ~ | |||
| Awhe Tocopherol | 0.04 mg | ~ | |||
| Huaora PP, KORE | 3.87 mg | 20 mg | 19.4 orau | 16.7 orau | 517 g |
| Betaine | 3.2 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 268 mg | 2500 mg | 10.7 orau | 9.2 orau | 933 g |
| Konupūmā, Ca | 8 mg | 1000 mg | 0.8 orau | 0.7 orau | 12500 g |
| Konupora, Mg | 17 mg | 400 mg | 4.3 orau | 3.7 orau | 2353 g |
| Konutai, Na | 1310 mg | 1300 mg | 100.8 orau | 86.9 orau | 99 g |
| Sulphur, S | 140.7 mg | 1000 mg | 14.1 orau | 12.2 orau | 711 g |
| Paihere, P | 229 mg | 800 mg | 28.6 orau | 24.7 orau | 349 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.78 mg | 18 mg | 4.3 orau | 3.7 orau | 2308 g |
| Manganese, Mn | 0.04 mg | 2 mg | 2% | 1.7 orau | 5000 g |
| Parahi, Cu | 107 µg | 1000 µg | 10.7 orau | 9.2 orau | 935 g |
| Selenium, Mena | 29.4 µg | 55 µg | 53.5 orau | 46.1 orau | 187 g |
| Zinc, Zn | 1.6 mg | 12 mg | 13.3 orau | 11.5 orau | 750 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 4.22 g | max 100 g | |||
| Te kūhuka (dextrose) | 3.66 g | ~ | |||
| Tuhinga o mua | 0.14 g | ~ | |||
| huawhenua | 0.41 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.9 g | ~ | |||
| valine | 0.712 g | ~ | |||
| Histidine * | 0.613 g | ~ | |||
| Isoleucine | 0.635 g | ~ | |||
| leucine | 1.127 g | ~ | |||
| lysine | 1.189 g | ~ | |||
| methionine | 0.337 g | ~ | |||
| threonine | 0.63 g | ~ | |||
| tryptophan | 0.132 g | ~ | |||
| phenylalanine | 0.563 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.829 g | ~ | |||
| Ko te waikawa Aspartic | 1.227 g | ~ | |||
| Hydroxyproline | 0.091 g | ~ | |||
| glycine | 0.735 g | ~ | |||
| waikawa glutamic | 2.014 g | ~ | |||
| Proline | 0.604 g | ~ | |||
| serine | 0.551 g | ~ | |||
| tyrosine | 0.457 g | ~ | |||
| cysteine | 0.158 g | ~ | |||
| Taimana | |||||
| cholesterol | 43 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.036 g | max 1.9 g | |||
| momona momona monounsaturated | 0.022 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.447 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.054 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.926 g | ~ | |||
| 17-0 margarine | 0.012 g | ~ | |||
| 18: 0 Stearin | 0.445 g | ~ | |||
| 22: 0 | 0.009 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.041 g | min 16.8 g | 12.1 orau | 10.4 orau | |
| 16: 1 Palmitoleic | 0.119 g | ~ | |||
| 18:1 Olein (omega-9) | 1.888 g | ~ | |||
| 18: 1 ki | 1.865 g | ~ | |||
| 18: 1 whakawhiti | 0.022 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.033 g | ~ | |||
| Nga waikawa hinu momona | 0.644 g | i 11.2 ki 20.6 | 5.8 orau | 5% | |
| 18: 2 Linoleic | 0.552 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 0.539 g | ~ | |||
| 18: 2 whakawhiti, whakawhiti | 0.013 g | ~ | |||
| 18: 3 Linolenika | 0.022 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.022 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.023 g | ~ | |||
| 20: 4 Arachidonic | 0.046 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.022 g | i 0.9 ki 3.7 | 2.4 orau | 2.1 orau | |
| Nga waikawa momi Omega-6 | 0.608 g | i 4.7 ki 16.8 | 12.9 orau | 11.1 orau |
Ko te uara o te kaha ko 116 kcal.
- Oz = 28.35 g (32.9 kCal)
- lb = 453.6 g (526.2 kCal)
I tunua e Ham he wai taapiri (neke atu i te 10%), te ham katoa, te koretake, te kiko kiko whai rawa i roto i te huaora me nga kohuke penei: te huaora B1 - 18,9%, pootihia - 13%, huaora B5 - 13,2%, huaora B6 - 14,7%, huaora B12 - 11,3%, huaora PP - 19,4% , ūkuikui - 28,6, 53,5%, te waatea - 13,3%, 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.
- 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 116 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea whaihua i tunua e Hama me te taapiri o te wai (neke atu i te 10%), ham i te nuinga, kaore he kiko, he kiko kiko, he pata, he kai, he kai, he rawa whaihua te taapiringa o te wai (neke atu i te 10%), te ham katoa, te koretake, te kiko kiko