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 | 125 kCal | 1684 kCal | 7.4 orau | 5.9 orau | 1347 g |
| Pūmua | 24.46 g | 76 g | 32.2 orau | 25.8 orau | 311 g |
| Fats | 2.92 g | 56 g | 5.2 orau | 4.2 orau | 1918 g |
| warowaihā | 0.32 g | 219 g | 0.1 orau | 0.1 orau | 68438 g |
| Water | 69.56 g | 2273 g | 3.1 orau | 2.5 orau | 3268 g |
| Ash | 2.74 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.519 mg | 1.5 mg | 34.6 orau | 27.7 orau | 289 g |
| Huaora B2, riboflavin | 0.225 mg | 1.8 mg | 12.5 orau | 10 orau | 800 g |
| Huaora B4, kowhiri | 91.9 mg | 500 mg | 18.4 orau | 14.7 orau | 544 g |
| Huaora B5, pantothenic | 0.632 mg | 5 mg | 12.6 orau | 10.1 orau | 791 g |
| Huaora B6, pyridoxine | 0.514 mg | 2 mg | 25.7 orau | 20.6 orau | 389 g |
| Huaora B9, folate | 1 µg | 400 µg | 0.3 orau | 0.2 orau | 40000 g |
| Huaora B12, cobalamin | 0.56 µg | 3 µg | 18.7 orau | 15 orau | 536 g |
| Huaora E, alpha tocopherol, TE | 0.26 mg | 15 mg | 1.7 orau | 1.4 orau | 5769 g |
| Awhe Tocopherol | 0.03 mg | ~ | |||
| Huaora PP, KORE | 6.987 mg | 20 mg | 34.9 orau | 27.9 orau | 286 g |
| Betaine | 6.3 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 385 mg | 2500 mg | 15.4 orau | 12.3 orau | 649 g |
| Konupūmā, Ca | 7 mg | 1000 mg | 0.7 orau | 0.6 orau | 14286 g |
| Konupora, Mg | 24 mg | 400 mg | 6% | 4.8 orau | 1667 g |
| Konutai, Na | 737 mg | 1300 mg | 56.7 orau | 45.4 orau | 176 g |
| Sulphur, S | 244.6 mg | 1000 mg | 24.5 orau | 19.6 orau | 409 g |
| Paihere, P | 267 mg | 800 mg | 33.4 orau | 26.7 orau | 300 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.08 mg | 18 mg | 6% | 4.8 orau | 1667 g |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1 orau | 0.9 orau | 9091 g |
| Parahi, Cu | 868 µg | 1000 µg | 86.8 orau | 69.4 orau | 115 g |
| Selenium, Mena | 21.4 µg | 55 µg | 38.9 orau | 31.1 orau | 257 g |
| Zinc, Zn | 2.61 mg | 12 mg | 21.8 orau | 17.4 orau | 460 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.565 g | ~ | |||
| valine | 1.237 g | ~ | |||
| Histidine * | 1.065 g | ~ | |||
| Isoleucine | 1.104 g | ~ | |||
| leucine | 1.959 g | ~ | |||
| lysine | 2.066 g | ~ | |||
| methionine | 0.585 g | ~ | |||
| threonine | 1.094 g | ~ | |||
| tryptophan | 0.229 g | ~ | |||
| phenylalanine | 0.978 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.44 g | ~ | |||
| Ko te waikawa Aspartic | 2.133 g | ~ | |||
| Hydroxyproline | 0.158 g | ~ | |||
| glycine | 1.277 g | ~ | |||
| waikawa glutamic | 3.5 g | ~ | |||
| Proline | 1.05 g | ~ | |||
| serine | 0.957 g | ~ | |||
| tyrosine | 0.794 g | ~ | |||
| cysteine | 0.275 g | ~ | |||
| Taimana | |||||
| cholesterol | 63 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.02 g | max 1.9 g | |||
| momona momona monounsaturated | 0.012 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 0.874 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.001 g | ~ | |||
| 14: 0 Tuuturu | 0.029 g | ~ | |||
| 16:0 XNUMX Palmitic | 0.531 g | ~ | |||
| 17-0 margarine | 0.008 g | ~ | |||
| 18: 0 Stearin | 0.301 g | ~ | |||
| 20: 0 Taketake | 0.003 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 1.017 g | min 16.8 g | 6.1 orau | 4.9 orau | |
| 16: 1 Palmitoleic | 0.062 g | ~ | |||
| 18:1 Olein (omega-9) | 0.941 g | ~ | |||
| 18: 1 ki | 0.929 g | ~ | |||
| 18: 1 whakawhiti | 0.012 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.014 g | ~ | |||
| Nga waikawa hinu momona | 0.535 g | i 11.2 ki 20.6 | 4.8 orau | 3.8 orau | |
| 18: 2 Linoleic | 0.422 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 0.414 g | ~ | |||
| 18: 2 whakawhiti, whakawhiti | 0.008 g | ~ | |||
| 18: 3 Linolenika | 0.024 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.024 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.013 g | ~ | |||
| 20: 3 Eicosatriene | 0.003 g | ~ | |||
| 20: 4 Arachidonic | 0.074 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.024 g | i 0.9 ki 3.7 | 2.7 orau | 2.2 orau | |
| Nga waikawa momi Omega-6 | 0.504 g | i 4.7 ki 16.8 | 10.7 orau | 8.6 orau |
Ko te uara o te kaha ko 125 kcal.
- Oz = 28.35 g (35.4 kCal)
- lb = 453.6 g (567 kCal)
Ham, runga o te waewae i runga i te wheua, kiko kiko whai rawa i roto i te huaora me nga kohuke penei: te huaora B1 - 34,6%, huaora B2 - 12,5%, choline - 18,4%, huaora B5 - 12,6%, huaora B6 - 25,7%, huaora B12 - 18,7, 34,9%, huaora PP - 15,4%, pāhare pāporo - 33,4%, ūkuikui - 86,8%, parahi - 38,9%, wharewhare - 21,8%, 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.
- 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 125 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te mea whaihua Hama, te taha whakarunga o te ham i runga i te koiwi, te kiko kiko, nga kaata, nga matūkai, nga taonga whaihua Ham, te taha whakarunga o te ham i runga i te wheua kai