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 | 145 kCal | 1684 kCal | 8.6 orau | 5.9 orau | 1161 g |
| Pūmua | 20.9 g | 76 g | 27.5 orau | 19 orau | 364 g |
| Fats | 5.5 g | 56 g | 9.8 orau | 6.8 orau | 1018 g |
| warowaihā | 1.5 g | 219 g | 0.7 orau | 0.5 orau | 14600 g |
| Water | 67.7 g | 2273 g | 3% | 2.1 orau | 3357 g |
| Ash | 4.4 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.75 mg | 1.5 mg | 50 orau | 34.5 orau | 200 g |
| Huaora B2, riboflavin | 0.2 mg | 1.8 mg | 11.1 orau | 7.7 orau | 900 g |
| Huaora B4, kowhiri | 85 mg | 500 mg | 17 orau | 11.7 orau | 588 g |
| Huaora B6, pyridoxine | 0.4 mg | 2 mg | 20 orau | 13.8 orau | 500 g |
| Huaora B9, folate | 3 µg | 400 µg | 0.8 orau | 0.6 orau | 13333 g |
| Huaora B12, cobalamin | 0.65 µg | 3 µg | 21.7 orau | 15 orau | 462 g |
| Huaora D, calciferol | 0.8 µg | 10 µg | 8% | 5.5 orau | 1250 g |
| Huaora D3, cholecalciferol | 0.8 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.25 mg | 15 mg | 1.7 orau | 1.2 orau | 6000 g |
| Huaora PP, KORE | 4.02 mg | 20 mg | 20.1 orau | 13.9 orau | 498 g |
| Betaine | 5.7 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 287 mg | 2500 mg | 11.5 orau | 7.9 orau | 871 g |
| Konupūmā, Ca | 8 mg | 1000 mg | 0.8 orau | 0.6 orau | 12500 g |
| Konupora, Mg | 14 mg | 400 mg | 3.5 orau | 2.4 orau | 2857 g |
| Konutai, Na | 969 mg | 1300 mg | 74.5 orau | 51.4 orau | 134 g |
| Sulphur, S | 209 mg | 1000 mg | 20.9 orau | 14.4 orau | 478 g |
| Paihere, P | 196 mg | 800 mg | 24.5 orau | 16.9 orau | 408 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.48 mg | 18 mg | 8.2 orau | 5.7 orau | 1216 g |
| Parahi, Cu | 79 µg | 1000 µg | 7.9 orau | 5.4 orau | 1266 g |
| Selenium, Mena | 19.5 µg | 55 µg | 35.5 orau | 24.5 orau | 282 g |
| Zinc, Zn | 2.88 mg | 12 mg | 24 orau | 16.6 orau | 417 g |
| Taimana | |||||
| cholesterol | 53 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.801 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.02 g | ~ | |||
| 12: 0 Laurika | 0.02 g | ~ | |||
| 14: 0 Tuuturu | 0.09 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.114 g | ~ | |||
| 18: 0 Stearin | 0.567 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.607 g | min 16.8 g | 15.5 orau | 10.7 orau | |
| 16: 1 Palmitoleic | 0.239 g | ~ | |||
| 18:1 Olein (omega-9) | 2.368 g | ~ | |||
| Nga waikawa hinu momona | 0.537 g | i 11.2 ki 20.6 | 4.8 orau | 3.3 orau | |
| 18: 2 Linoleic | 0.478 g | ~ | |||
| 18: 3 Linolenika | 0.06 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 | 0.478 g | i 4.7 ki 16.8 | 10.2 orau | 7% |
Ko te uara o te kaha ko 145 kcal.
He hamama iti te tote, he kore momona (tata ki te 5% te hinu), parai whai rawa i roto i nga huaora me nga kohuke penei: te huaora B1 - 50%, huaora B2 - 11,1%, kowhiti - 17%, huaora B6 - 20%, huaora B12 - 21,7%, huaora PP - 20,1, 11,5, 24,5%, pāhare pāporo - 35,5%, ūkuikui - 24%, 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 145 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te whaihua o te Ham he tote, he iti te hinu (tata ki te 5% te ngako), parai, Calories, matūkai, taonga whaihua He ham tote iti, he ngako iti (e 5% te ngako ), parai