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 | 221 kCal | 1684 kCal | 13.1 orau | 5.9 orau | 762 g |
| Pūmua | 16.5 g | 76 g | 21.7 orau | 9.8 orau | 461 g |
| Fats | 16.7 g | 56 g | 29.8 orau | 13.5 orau | 335 g |
| Water | 65.3 g | 2273 g | 2.9 orau | 1.3 orau | 3481 g |
| Ash | 3.7 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.632 mg | 1.5 mg | 42.1 orau | 19 orau | 237 g |
| Huaora B2, riboflavin | 0.204 mg | 1.8 mg | 11.3 orau | 5.1 orau | 882 g |
| Huaora B4, kowhiri | 77 mg | 500 mg | 15.4 orau | 7% | 649 g |
| Huaora B6, pyridoxine | 0.35 mg | 2 mg | 17.5 orau | 7.9 orau | 571 g |
| Huaora B9, folate | 1 µg | 400 µg | 0.3 orau | 0.1 orau | 40000 g |
| Huaora B12, cobalamin | 0.92 µg | 3 µg | 30.7 orau | 13.9 orau | 326 g |
| Huaora D, calciferol | 0.7 µg | 10 µg | 7% | 3.2 orau | 1429 g |
| Huaora D3, cholecalciferol | 0.7 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.23 mg | 15 mg | 1.5 orau | 0.7 orau | 6522 g |
| Huaora PP, KORE | 3.88 mg | 20 mg | 19.4 orau | 8.8 orau | 515 g |
| Betaine | 7.6 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 319 mg | 2500 mg | 12.8 orau | 5.8 orau | 784 g |
| Konupūmā, Ca | 7 mg | 1000 mg | 0.7 orau | 0.3 orau | 14286 g |
| Konupora, Mg | 16 mg | 400 mg | 4% | 1.8 orau | 2500 g |
| Konutai, Na | 1194 mg | 1300 mg | 91.8 orau | 41.5 orau | 109 g |
| Sulphur, S | 165 mg | 1000 mg | 16.5 orau | 7.5 orau | 606 g |
| Paihere, P | 155 mg | 800 mg | 19.4 orau | 8.8 orau | 516 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.83 mg | 18 mg | 4.6 orau | 2.1 orau | 2169 g |
| Parahi, Cu | 60 µg | 1000 µg | 6% | 2.7 orau | 1667 g |
| Selenium, Mena | 17.4 µg | 55 µg | 31.6 orau | 14.3 orau | 316 g |
| Zinc, Zn | 1.94 mg | 12 mg | 16.2 orau | 7.3 orau | 619 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 5 g | max 100 g | |||
| Taimana | |||||
| cholesterol | 59 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 6.1 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.03 g | ~ | |||
| 12: 0 Laurika | 0.02 g | ~ | |||
| 14: 0 Tuuturu | 0.23 g | ~ | |||
| 16:0 XNUMX Palmitic | 3.64 g | ~ | |||
| 18: 0 Stearin | 1.81 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 8.2 g | min 16.8 g | 48.8 orau | 22.1 orau | |
| 16: 1 Palmitoleic | 0.67 g | ~ | |||
| 18:1 Olein (omega-9) | 7.53 g | ~ | |||
| Nga waikawa hinu momona | 2.11 g | i 11.2 ki 20.6 | 18.8 orau | 8.5 orau | |
| 18: 2 Linoleic | 1.81 g | ~ | |||
| 18: 3 Linolenika | 0.3 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.3 g | i 0.9 ki 3.7 | 33.3 orau | 15.1 orau | |
| Nga waikawa momi Omega-6 | 1.81 g | i 4.7 ki 16.8 | 38.5 orau | 17.4 orau |
Ko te uara o te kaha ko 221 kcal.
- poro (1 oz) (4 ″ x 4 ″ x 3/32 ″ matotoru) = 28 g (61.9 kCal)
- poro (4-1 / 4 ″ x 4-1 / 4 ″ x 1/16 ″) = 21 g (46.4 kCal)
Ham, mōroiti, kore kēna whai rawa i roto i nga huaora me nga kohuke penei: te huaora B1 - 42,1%, huaora B2 - 11,3%, kowhiti - 15,4%, huaora B6 - 17,5%, huaora B12 - 30,7%, huaora PP - 19,4, 12,8, 19,4%, pāhare pāporo - 31,6%, ūkuikui - 16,2%, 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 221 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea whaihua a Ham, tapatapahi ana, kore e whakamaheretia, nga Calories, nga matūkai, nga taonga whaihua Ham, tapatapahi ana, kaore i whakamaheretia