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 | 147 kCal | 1684 kCal | 8.7 orau | 5.9 orau | 1146 g |
| Pūmua | 22.32 g | 76 g | 29.4 orau | 20 orau | 341 g |
| Fats | 5.71 g | 56 g | 10.2 orau | 6.9 orau | 981 g |
| warowaihā | 0.05 g | 219 g | 438000 g | ||
| Water | 68.26 g | 2273 g | 3% | 2% | 3330 g |
| Ash | 3.66 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.932 mg | 1.5 mg | 62.1 orau | 42.2 orau | 161 g |
| Huaora B2, riboflavin | 0.226 mg | 1.8 mg | 12.6 orau | 8.6 orau | 796 g |
| Huaora B4, kowhiri | 84.7 mg | 500 mg | 16.9 orau | 11.5 orau | 590 g |
| Huaora B5, pantothenic | 0.538 mg | 5 mg | 10.8 orau | 7.3 orau | 929 g |
| Huaora B6, pyridoxine | 0.53 mg | 2 mg | 26.5 orau | 18 orau | 377 g |
| Huaora B9, folate | 4 µg | 400 µg | 1% | 0.7 orau | 10000 g |
| Huaora B12, cobalamin | 0.87 µg | 3 µg | 29 orau | 19.7 orau | 345 g |
| Huaora D, calciferol | 0.7 µg | 10 µg | 7% | 4.8 orau | 1429 g |
| Huaora D3, cholecalciferol | 0.7 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3 orau | 0.9 orau | 7500 g |
| Huaora PP, KORE | 5.252 mg | 20 mg | 26.3 orau | 17.9 orau | 381 g |
| Betaine | 5.6 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 371 mg | 2500 mg | 14.8 orau | 10.1 orau | 674 g |
| Konupūmā, Ca | 7 mg | 1000 mg | 0.7 orau | 0.5 orau | 14286 g |
| Konupora, Mg | 18 mg | 400 mg | 4.5 orau | 3.1 orau | 2222 g |
| Konutai, Na | 1516 mg | 1300 mg | 116.6 orau | 79.3 orau | 86 g |
| Sulphur, S | 223.2 mg | 1000 mg | 22.3 orau | 15.2 orau | 448 g |
| Paihere, P | 232 mg | 800 mg | 29 orau | 19.7 orau | 345 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.81 mg | 18 mg | 4.5 orau | 3.1 orau | 2222 g |
| Manganese, Mn | 0.035 mg | 2 mg | 1.8 orau | 1.2 orau | 5714 g |
| Parahi, Cu | 79 µg | 1000 µg | 7.9 orau | 5.4 orau | 1266 g |
| Selenium, Mena | 18.8 µg | 55 µg | 34.2 orau | 23.3 orau | 293 g |
| Zinc, Zn | 2.04 mg | 12 mg | 17 orau | 11.6 orau | 588 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.449 g | ~ | |||
| valine | 0.967 g | ~ | |||
| Histidine * | 0.8 g | ~ | |||
| Isoleucine | 0.978 g | ~ | |||
| leucine | 1.771 g | ~ | |||
| lysine | 1.892 g | ~ | |||
| methionine | 0.589 g | ~ | |||
| threonine | 0.992 g | ~ | |||
| tryptophan | 0.268 g | ~ | |||
| phenylalanine | 0.964 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.317 g | ~ | |||
| Ko te waikawa Aspartic | 2.113 g | ~ | |||
| glycine | 1.16 g | ~ | |||
| waikawa glutamic | 3.638 g | ~ | |||
| Proline | 0.953 g | ~ | |||
| serine | 0.914 g | ~ | |||
| tyrosine | 0.732 g | ~ | |||
| cysteine | 0.336 g | ~ | |||
| Taimana | |||||
| cholesterol | 52 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.92 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.02 g | ~ | |||
| 12: 0 Laurika | 0.02 g | ~ | |||
| 14: 0 Tuuturu | 0.07 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.21 g | ~ | |||
| 18: 0 Stearin | 0.59 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.62 g | min 16.8 g | 15.6 orau | 10.6 orau | |
| 16: 1 Palmitoleic | 0.22 g | ~ | |||
| 18:1 Olein (omega-9) | 2.4 g | ~ | |||
| Nga waikawa hinu momona | 0.66 g | i 11.2 ki 20.6 | 5.9 orau | 4% | |
| 18: 2 Linoleic | 0.52 g | ~ | |||
| 18: 3 Linolenika | 0.06 g | ~ | |||
| 20: 4 Arachidonic | 0.07 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.06 g | i 0.9 ki 3.7 | 6.7 orau | 4.6 orau | |
| Nga waikawa momi Omega-6 | 0.59 g | i 4.7 ki 16.8 | 12.6 orau | 8.6 orau |
Ko te uara o te kaha ko 147 kcal.
- kapu = 140 g (205.8 kCal)
- Oz = 28.35 g (41.7 kCal)
Hama, ham katoa, kikokiko hiroki whai rawa i roto i nga huaora me nga kohuke penei: te huaora B1 - 62,1%, huaora B2 - 12,6%, kowhiti - 16,9%, huaora B6 - 26,5%, huaora B12 - 29%, huaora PP - 26,3, 14,8, 29%, pāhare pāporo - 34,2%, ūkuikui - 17%, 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
- 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.
- 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 147 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea whai hua mo te Ham, te ham i te nuinga, te kai hiroki, nga kaarai, nga matūkai, nga taonga whai hua Ham, te ham i te nuinga, te kikokiko hiroki