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 | 178 kCal | 1684 kCal | 10.6 orau | 6% | 946 g |
| Pūmua | 30.39 g | 76 g | 40 orau | 22.5 orau | 250 g |
| Fats | 5.31 g | 56 g | 9.5 orau | 5.3 orau | 1055 g |
| Water | 64.07 g | 2273 g | 2.8 orau | 1.6 orau | 3548 g |
| Ash | 1.45 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 1 µg | 900 µg | 0.1 orau | 0.1 orau | 90000 g |
| Retinol | 0.001 mg | ~ | |||
| Huaora B1, thiamine | 0.722 mg | 1.5 mg | 48.1 orau | 27 orau | 208 g |
| Huaora B2, riboflavin | 0.332 mg | 1.8 mg | 18.4 orau | 10.3 orau | 542 g |
| Huaora B4, kowhiri | 99.1 mg | 500 mg | 19.8 orau | 11.1 orau | 505 g |
| Huaora B5, pantothenic | 1.654 mg | 5 mg | 33.1 orau | 18.6 orau | 302 g |
| Huaora B6, pyridoxine | 0.544 mg | 2 mg | 27.2 orau | 15.3 orau | 368 g |
| Huaora B12, cobalamin | 0.94 µg | 3 µg | 31.3 orau | 17.6 orau | 319 g |
| Huaora D, calciferol | 0.6 µg | 10 µg | 6% | 3.4 orau | 1667 g |
| Huaora D3, cholecalciferol | 0.6 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3 orau | 0.7 orau | 7500 g |
| Huaora PP, KORE | 8.224 mg | 20 mg | 41.1 orau | 23.1 orau | 243 g |
| Betaine | 3.8 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 408 mg | 2500 mg | 16.3 orau | 9.2 orau | 613 g |
| Konupūmā, Ca | 12 mg | 1000 mg | 1.2 orau | 0.7 orau | 8333 g |
| Konupora, Mg | 28 mg | 400 mg | 7% | 3.9 orau | 1429 g |
| Konutai, Na | 66 mg | 1300 mg | 5.1 orau | 2.9 orau | 1970 g |
| Sulphur, S | 303.9 mg | 1000 mg | 30.4 orau | 17.1 orau | 329 g |
| Paihere, P | 311 mg | 800 mg | 38.9 orau | 21.9 orau | 257 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 0.66 mg | 18 mg | 3.7 orau | 2.1 orau | 2727 g |
| Manganese, Mn | 0.017 mg | 2 mg | 0.9 orau | 0.5 orau | 11765 g |
| Parahi, Cu | 109 µg | 1000 µg | 10.9 orau | 6.1 orau | 917 g |
| Selenium, Mena | 45.9 µg | 55 µg | 83.5 orau | 46.9 orau | 120 g |
| Zinc, Zn | 2.25 mg | 12 mg | 18.8 orau | 10.6 orau | 533 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.958 g | ~ | |||
| valine | 1.537 g | ~ | |||
| Histidine * | 1.236 g | ~ | |||
| Isoleucine | 1.439 g | ~ | |||
| leucine | 2.501 g | ~ | |||
| lysine | 2.703 g | ~ | |||
| methionine | 0.833 g | ~ | |||
| threonine | 1.336 g | ~ | |||
| tryptophan | 0.362 g | ~ | |||
| phenylalanine | 1.263 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.741 g | ~ | |||
| Ko te waikawa Aspartic | 2.843 g | ~ | |||
| Hydroxyproline | 0.106 g | ~ | |||
| glycine | 1.374 g | ~ | |||
| waikawa glutamic | 4.643 g | ~ | |||
| Proline | 1.229 g | ~ | |||
| serine | 1.269 g | ~ | |||
| tyrosine | 1.204 g | ~ | |||
| cysteine | 0.343 g | ~ | |||
| Taimana | |||||
| cholesterol | 84 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.026 g | max 1.9 g | |||
| momona momona monounsaturated | 0.024 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 1.798 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.003 g | ~ | |||
| 14: 0 Tuuturu | 0.07 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.123 g | ~ | |||
| 17-0 margarine | 0.016 g | ~ | |||
| 18: 0 Stearin | 0.581 g | ~ | |||
| 20: 0 Taketake | 0.005 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.181 g | min 16.8 g | 13 orau | 7.3 orau | |
| 16: 1 Palmitoleic | 0.13 g | ~ | |||
| 18:1 Olein (omega-9) | 2.019 g | ~ | |||
| 18: 1 ki | 1.995 g | ~ | |||
| 18: 1 whakawhiti | 0.024 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.032 g | ~ | |||
| Nga waikawa hinu momona | 0.844 g | i 11.2 ki 20.6 | 7.5 orau | 4.2 orau | |
| 18: 2 Linoleic | 0.723 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.002 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 0.722 g | ~ | |||
| 18: 3 Linolenika | 0.024 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.024 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.025 g | ~ | |||
| 20: 4 Arachidonic | 0.066 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.031 g | i 0.9 ki 3.7 | 3.4 orau | 1.9 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.007 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.813 g | i 4.7 ki 16.8 | 17.3 orau | 9.7 orau |
Ko te uara o te kaha ko 178 kcal.
- 3 Oz = 85 g (151.3 kCal)
- mongamonga, maoa, haunga te otaota (hua mai i te 1 lb te kiko mata me te otaota) = 308 гр (548.2 кКал)
Poaka, hiku, kikokiko hiroki, tunua whai rawa i roto i te huaora me nga kohuke penei: te huaora B1 - 48,1%, huaora B2 - 18,4%, choline - 19,8%, huaora B5 - 33,1%, huaora B6 - 27,2%, huaora B12 - 31,3, 41,1%, huaora PP - 16,3%, pāhare pāporo - 38,9%, ūkuikui - 83,5%, wharekura - 18,8%, 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.
- 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 178 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea whaihua Poaka, hiwi, kiko kikokore, tunua, Calories, matūkai, taonga whaihua Poaka, hiwi, kai hiroki, tunua