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 | 176 kCal | 1684 kCal | 10.5 orau | 6% | 957 g |
| Pūmua | 22.27 g | 76 g | 29.3 orau | 16.6 orau | 341 g |
| Fats | 9.38 g | 56 g | 16.8 orau | 9.5 orau | 597 g |
| warowaihā | 0.52 g | 219 g | 0.2 orau | 0.1 orau | 42115 g |
| Water | 65.19 g | 2273 g | 2.9 orau | 1.6 orau | 3487 g |
| Ash | 2.65 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 2 µg | 900 µg | 0.2 orau | 0.1 orau | 45000 g |
| Retinol | 0.002 mg | ~ | |||
| Huaora B1, thiamine | 0.482 mg | 1.5 mg | 32.1 orau | 18.2 orau | 311 g |
| Huaora B2, riboflavin | 0.199 mg | 1.8 mg | 11.1 orau | 6.3 orau | 905 g |
| Huaora B4, kowhiri | 84 mg | 500 mg | 16.8 orau | 9.5 orau | 595 g |
| Huaora B5, pantothenic | 0.595 mg | 5 mg | 11.9 orau | 6.8 orau | 840 g |
| Huaora B6, pyridoxine | 0.472 mg | 2 mg | 23.6 orau | 13.4 orau | 424 g |
| Huaora B9, folate | 1 µg | 400 µg | 0.3 orau | 0.2 orau | 40000 g |
| Huaora B12, cobalamin | 0.53 µg | 3 µg | 17.7 orau | 10.1 orau | 566 g |
| Huaora E, alpha tocopherol, TE | 0.32 mg | 15 mg | 2.1 orau | 1.2 orau | 4688 g |
| Awhe Tocopherol | 0.05 mg | ~ | |||
| Huaora PP, KORE | 6.417 mg | 20 mg | 32.1 orau | 18.2 orau | 312 g |
| Betaine | 5.7 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 358 mg | 2500 mg | 14.3 orau | 8.1 orau | 698 g |
| Konupūmā, Ca | 7 mg | 1000 mg | 0.7 orau | 0.4 orau | 14286 g |
| Konupora, Mg | 22 mg | 400 mg | 5.5 orau | 3.1 orau | 1818 g |
| Konutai, Na | 722 mg | 1300 mg | 55.5 orau | 31.5 orau | 180 g |
| Sulphur, S | 222.7 mg | 1000 mg | 22.3 orau | 12.7 orau | 449 g |
| Paihere, P | 251 mg | 800 mg | 31.4 orau | 17.8 orau | 319 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.01 mg | 18 mg | 5.6 orau | 3.2 orau | 1782 g |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1 orau | 0.6 orau | 9091 g |
| Parahi, Cu | 769 µg | 1000 µg | 76.9 orau | 43.7 orau | 130 g |
| Selenium, Mena | 20.6 µg | 55 µg | 37.5 orau | 21.3 orau | 267 g |
| Zinc, Zn | 2.42 mg | 12 mg | 20.2 orau | 11.5 orau | 496 g |
| Warowaihā Kaihoko | |||||
| Mono- me nga waatea (huka) | 0.06 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.06 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.422 g | ~ | |||
| valine | 1.124 g | ~ | |||
| Histidine * | 0.97 g | ~ | |||
| Isoleucine | 1.001 g | ~ | |||
| leucine | 1.776 g | ~ | |||
| lysine | 1.869 g | ~ | |||
| methionine | 0.529 g | ~ | |||
| threonine | 0.991 g | ~ | |||
| tryptophan | 0.207 g | ~ | |||
| phenylalanine | 0.888 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.315 g | ~ | |||
| Ko te waikawa Aspartic | 1.941 g | ~ | |||
| Hydroxyproline | 0.158 g | ~ | |||
| glycine | 1.187 g | ~ | |||
| waikawa glutamic | 3.177 g | ~ | |||
| Proline | 0.962 g | ~ | |||
| serine | 0.87 g | ~ | |||
| tyrosine | 0.717 g | ~ | |||
| cysteine | 0.25 g | ~ | |||
| Taimana | |||||
| cholesterol | 62 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.07 g | max 1.9 g | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 3.008 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.107 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.893 g | ~ | |||
| 17-0 margarine | 0.027 g | ~ | |||
| 18: 0 Stearin | 0.959 g | ~ | |||
| 20: 0 Taketake | 0.014 g | ~ | |||
| 22: 0 | 0.007 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.966 g | min 16.8 g | 23.6 orau | 13.4 orau | |
| 16: 1 Palmitoleic | 0.205 g | ~ | |||
| 18:1 Olein (omega-9) | 3.701 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.061 g | ~ | |||
| Nga waikawa hinu momona | 1.356 g | i 11.2 ki 20.6 | 12.1 orau | 6.9 orau | |
| 18: 2 Linoleic | 1.169 g | ~ | |||
| 18: 3 Linolenika | 0.059 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.046 g | ~ | |||
| 20: 3 Eicosatriene | 0.002 g | ~ | |||
| 20: 4 Arachidonic | 0.08 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.059 g | i 0.9 ki 3.7 | 6.6 orau | 3.8 orau | |
| Nga waikawa momi Omega-6 | 1.297 g | i 4.7 ki 16.8 | 27.6 orau | 15.7 orau |
Ko te uara o te kaha ko 176 kcal.
- rump = 453.6 g (798.3 kCal)
- oz pupuhi = 28.35 g (49.9 kCal)
Ham, runga o te ham i runga i te koiwi whai rawa i roto i te huaora me nga kohuke penei: te huaora B1 - 32,1%, huaora B2 - 11,1%, choline - 16,8%, huaora B5 - 11,9%, huaora B6 - 23,6%, huaora B12 - 17,7, 32,1%, huaora PP - 14,3%, pāhare pāporo - 31,4%, ūkuikui - 76,9%, parahi - 37,5%, wharewhare - 20,2%, 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.
- parahi he waahanga o te whākōkī ki te mahi redox me te whakauru ki te whakarewa rino, whakaongaonga i te mimiti o nga pūmua me te warowaihā. Ka uru ki nga whakaritenga o te tohatoha i nga kiko o te tinana o te tangata ki te hāora. Ko te ngoikoretanga e whakaatuhia ana e nga mate i te hanganga o te punaha Cardiovascular me te angaanga, te whanaketanga o te hononga honohono kiko.
- 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 176 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea whaihua Hama, te taha whakarunga o te ham i runga i te koiwi, nga kaata, nga matūkai, nga taonga whaihua Ham, te taha whakarunga o te ham i runga i te wheua