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 | 173 kCal | 1684 kCal | 10.3 orau | 6% | 973 g |
| Pūmua | 22.45 g | 76 g | 29.5 orau | 17.1 orau | 339 g |
| Fats | 9.17 g | 56 g | 16.4 orau | 9.5 orau | 611 g |
| warowaihā | 0.21 g | 219 g | 0.1 orau | 0.1 orau | 104286 g |
| Water | 66.09 g | 2273 g | 2.9 orau | 1.7 orau | 3439 g |
| Ash | 2.7 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 1 µg | 900 µg | 0.1 orau | 0.1 orau | 90000 g |
| Retinol | 0.001 mg | ~ | |||
| Huaora B1, thiamine | 0.462 mg | 1.5 mg | 30.8 orau | 17.8 orau | 325 g |
| Huaora B2, riboflavin | 0.225 mg | 1.8 mg | 12.5 orau | 7.2 orau | 800 g |
| Huaora B4, kowhiri | 86 mg | 500 mg | 17.2 orau | 9.9 orau | 581 g |
| Huaora B5, pantothenic | 0.645 mg | 5 mg | 12.9 orau | 7.5 orau | 775 g |
| Huaora B6, pyridoxine | 0.448 mg | 2 mg | 22.4 orau | 12.9 orau | 446 g |
| Huaora B9, folate | 1 µg | 400 µg | 0.3 orau | 0.2 orau | 40000 g |
| Huaora B12, cobalamin | 0.57 µg | 3 µg | 19 orau | 11 orau | 526 g |
| Huaora E, alpha tocopherol, TE | 0.34 mg | 15 mg | 2.3 orau | 1.3 orau | 4412 g |
| Awhe Tocopherol | 0.05 mg | ~ | |||
| Huaora K, phylloquinone | 0.3 µg | 120 µg | 0.3 orau | 0.2 orau | 40000 g |
| Huaora PP, KORE | 6.05 mg | 20 mg | 30.3 orau | 17.5 orau | 331 g |
| Betaine | 5.6 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 348 mg | 2500 mg | 13.9 orau | 8% | 718 g |
| Konupūmā, Ca | 12 mg | 1000 mg | 1.2 orau | 0.7 orau | 8333 g |
| Konupora, Mg | 22 mg | 400 mg | 5.5 orau | 3.2 orau | 1818 g |
| Konutai, Na | 744 mg | 1300 mg | 57.2 orau | 33.1 orau | 175 g |
| Sulphur, S | 224.5 mg | 1000 mg | 22.5 orau | 13 orau | 445 g |
| Paihere, P | 250 mg | 800 mg | 31.3 orau | 18.1 orau | 320 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.15 mg | 18 mg | 6.4 orau | 3.7 orau | 1565 g |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1 orau | 0.6 orau | 9091 g |
| Parahi, Cu | 142 µg | 1000 µg | 14.2 orau | 8.2 orau | 704 g |
| Selenium, Mena | 21.5 µg | 55 µg | 39.1 orau | 22.6 orau | 256 g |
| Zinc, Zn | 2.29 mg | 12 mg | 19.1 orau | 11 orau | 524 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.05 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.05 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.434 g | ~ | |||
| valine | 1.133 g | ~ | |||
| Histidine * | 0.978 g | ~ | |||
| Isoleucine | 1.01 g | ~ | |||
| leucine | 1.792 g | ~ | |||
| lysine | 1.886 g | ~ | |||
| methionine | 0.534 g | ~ | |||
| threonine | 1 g | ~ | |||
| tryptophan | 0.209 g | ~ | |||
| phenylalanine | 0.896 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.325 g | ~ | |||
| Ko te waikawa Aspartic | 1.957 g | ~ | |||
| Hydroxyproline | 0.018 g | ~ | |||
| glycine | 1.193 g | ~ | |||
| waikawa glutamic | 3.205 g | ~ | |||
| Proline | 0.969 g | ~ | |||
| serine | 0.877 g | ~ | |||
| tyrosine | 0.724 g | ~ | |||
| cysteine | 0.252 g | ~ | |||
| Taimana | |||||
| cholesterol | 65 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.07 g | max 1.9 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.945 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.107 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.859 g | ~ | |||
| 17-0 margarine | 0.026 g | ~ | |||
| 18: 0 Stearin | 0.934 g | ~ | |||
| 20: 0 Taketake | 0.014 g | ~ | |||
| 22: 0 | 0.006 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.955 g | min 16.8 g | 23.5 orau | 13.6 orau | |
| 16: 1 Palmitoleic | 0.209 g | ~ | |||
| 18:1 Olein (omega-9) | 3.687 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.06 g | ~ | |||
| Nga waikawa hinu momona | 1.281 g | i 11.2 ki 20.6 | 11.4 orau | 6.6 orau | |
| 18: 2 Linoleic | 1.101 g | ~ | |||
| 18: 3 Linolenika | 0.056 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.043 g | ~ | |||
| 20: 3 Eicosatriene | 0.002 g | ~ | |||
| 20: 4 Arachidonic | 0.079 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.056 g | i 0.9 ki 3.7 | 6.2 orau | 3.6 orau | |
| Nga waikawa momi Omega-6 | 1.225 g | i 4.7 ki 16.8 | 26.1 orau | 15.1 orau |
Ko te uara o te kaha ko 173 kcal.
- poro = 425 g (735.3 kCal)
- te taviniraa (3 oz) = 85 g (147.1 kCal)
Ham, tapaono whai rawa i roto i te huaora me nga kohuke penei: te huaora B1 - 30,8%, huaora B2 - 12,5%, choline - 17,2%, huaora B5 - 12,9%, huaora B6 - 22,4%, huaora B12 - 19, 30,3%, huaora PP - 13,9%, pāhare pāporo - 31,3%, ūkuikui - 14,2%, parahi - 39,1%, wharewhare - 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
- 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.
- 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 173 kcal, te kohinga matū, te uara kai, te huaora, te kohuke, he aha te painga o Hama, tapahia ki wheua, nga koata, nga matūkai, nga taonga whaihua Hama, tapahia ki wheua