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 | 159 kCal | 1684 kCal | 9.4 orau | 5.9 orau | 1059 g |
| Pūmua | 22.82 g | 76 g | 30 orau | 18.9 orau | 333 g |
| Fats | 7.4 g | 56 g | 13.2 orau | 8.3 orau | 757 g |
| warowaihā | 0.17 g | 219 g | 0.1 orau | 0.1 orau | 128824 g |
| Water | 67.16 g | 2273 g | 3% | 1.9 orau | 3384 g |
| Ash | 2.73 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 12 µg | 900 µg | 1.3 orau | 0.8 orau | 7500 g |
| Retinol | 0.012 mg | ~ | |||
| Huaora B1, thiamine | 0.239 mg | 1.5 mg | 15.9 orau | 10 orau | 628 g |
| Huaora B2, riboflavin | 0.23 mg | 1.8 mg | 12.8 orau | 8.1 orau | 783 g |
| Huaora B4, kowhiri | 116.7 mg | 500 mg | 23.3 orau | 14.7 orau | 428 g |
| Huaora B5, pantothenic | 0.407 mg | 5 mg | 8.1 orau | 5.1 orau | 1229 g |
| Huaora B6, pyridoxine | 0.337 mg | 2 mg | 16.9 orau | 10.6 orau | 593 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 | 11.9 orau | 526 g |
| Huaora E, alpha tocopherol, TE | 0.25 mg | 15 mg | 1.7 orau | 1.1 orau | 6000 g |
| tocopherol beta | 0.01 mg | ~ | |||
| Awhe Tocopherol | 0.04 mg | ~ | |||
| Huaora PP, KORE | 6.227 mg | 20 mg | 31.1 orau | 19.6 orau | 321 g |
| Betaine | 1.7 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 289 mg | 2500 mg | 11.6 orau | 7.3 orau | 865 g |
| Konupūmā, Ca | 9 mg | 1000 mg | 0.9 orau | 0.6 orau | 11111 g |
| Konupora, Mg | 19 mg | 400 mg | 4.8 orau | 3% | 2105 g |
| Konutai, Na | 839 mg | 1300 mg | 64.5 orau | 40.6 orau | 155 g |
| Sulphur, S | 228.2 mg | 1000 mg | 22.8 orau | 14.3 orau | 438 g |
| Paihere, P | 248 mg | 800 mg | 31 orau | 19.5 orau | 323 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.05 mg | 18 mg | 5.8 orau | 3.6 orau | 1714 g |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1 orau | 0.7 orau | 9091 g |
| Parahi, Cu | 97 µg | 1000 µg | 9.7 orau | 6.1 orau | 1031 g |
| Selenium, Mena | 43.7 µg | 55 µg | 79.5 orau | 50 orau | 126 g |
| Zinc, Zn | 2.2 mg | 12 mg | 18.3 orau | 11.5 orau | 545 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.04 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.04 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.458 g | ~ | |||
| valine | 1.153 g | ~ | |||
| Histidine * | 0.994 g | ~ | |||
| Isoleucine | 1.027 g | ~ | |||
| leucine | 1.823 g | ~ | |||
| lysine | 1.919 g | ~ | |||
| methionine | 0.543 g | ~ | |||
| threonine | 1.017 g | ~ | |||
| tryptophan | 0.213 g | ~ | |||
| phenylalanine | 0.911 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.346 g | ~ | |||
| Ko te waikawa Aspartic | 1.989 g | ~ | |||
| Hydroxyproline | 0.158 g | ~ | |||
| glycine | 1.208 g | ~ | |||
| waikawa glutamic | 3.259 g | ~ | |||
| Proline | 0.984 g | ~ | |||
| serine | 0.892 g | ~ | |||
| tyrosine | 0.737 g | ~ | |||
| cysteine | 0.256 g | ~ | |||
| Taimana | |||||
| cholesterol | 63 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.049 g | max 1.9 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.236 g | max 18.7 g | |||
| 14: 0 Tuuturu | 0.081 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.424 g | ~ | |||
| 17-0 margarine | 0.021 g | ~ | |||
| 18: 0 Stearin | 0.688 g | ~ | |||
| 20: 0 Taketake | 0.01 g | ~ | |||
| 22: 0 | 0.013 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.965 g | min 16.8 g | 17.6 orau | 11.1 orau | |
| 16: 1 Palmitoleic | 0.163 g | ~ | |||
| 18:1 Olein (omega-9) | 2.755 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.047 g | ~ | |||
| Nga waikawa hinu momona | 0.967 g | i 11.2 ki 20.6 | 8.6 orau | 5.4 orau | |
| 18: 2 Linoleic | 0.835 g | ~ | |||
| 18: 3 Linolenika | 0.033 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.033 g | ~ | |||
| 20: 4 Arachidonic | 0.066 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.033 g | i 0.9 ki 3.7 | 3.7 orau | 2.3 orau | |
| Nga waikawa momi Omega-6 | 0.934 g | i 4.7 ki 16.8 | 19.9 orau | 12.5 orau |
Ko te uara o te kaha ko 159 kcal.
- poro = 430 g (683.7 kCal)
- 2 poro = 468 g (744.1 kCal)
Ham i roto i ona ake wai, tapaono whai rawa i roto i nga huaora me nga kohuke penei: te huaora B1 - 15,9%, huaora B2 - 12,8%, kowhiti - 23,3%, huaora B6 - 16,9%, huaora B12 - 19%, huaora PP - 31,1, 11,6, 31%, pāhare pāporo - 79,5%, ūkuikui - 18,3%, 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 159 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea whaihua o te Ham i roto i tana ake wai, i tapatapahia ki runga i te koiwi, nga kaata, nga matūkai, nga taonga whaihua