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 | 203 kCal | 1684 kCal | 12.1 orau | 6% | 830 g |
| Pūmua | 27.37 g | 76 g | 36 orau | 17.7 orau | 278 g |
| Fats | 10.4 g | 56 g | 18.6 orau | 9.2 orau | 538 g |
| Water | 62.07 g | 2273 g | 2.7 orau | 1.3 orau | 3662 g |
| Ash | 1.26 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 24 µg | 900 µg | 2.7 orau | 1.3 orau | 3750 g |
| Retinol | 0.024 mg | ~ | |||
| Huaora B1, thiamine | 0.077 mg | 1.5 mg | 5.1 orau | 2.5 orau | 1948 g |
| Huaora B2, riboflavin | 0.211 mg | 1.8 mg | 11.7 orau | 5.8 orau | 853 g |
| Huaora B4, kowhiri | 78.2 mg | 500 mg | 15.6 orau | 7.7 orau | 639 g |
| Huaora B5, pantothenic | 1.193 mg | 5 mg | 23.9 orau | 11.8 orau | 419 g |
| Huaora B6, pyridoxine | 0.633 mg | 2 mg | 31.7 orau | 15.6 orau | 316 g |
| Huaora B9, folate | 7 µg | 400 µg | 1.8 orau | 0.9 orau | 5714 g |
| Huaora B12, cobalamin | 1.34 µg | 3 µg | 44.7 orau | 22 orau | 224 g |
| Huaora D, calciferol | 0.2 µg | 10 µg | 2% | 1% | 5000 g |
| Huaora D3, cholecalciferol | 0.2 µg | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.11 mg | 15 mg | 0.7 orau | 0.3 orau | 13636 g |
| tocopherol beta | 0.01 mg | ~ | |||
| Awhe Tocopherol | 0.12 mg | ~ | |||
| tocopherol | 0.02 mg | ~ | |||
| Huaora PP, KORE | 8.724 mg | 20 mg | 43.6 orau | 21.5 orau | 229 g |
| Betaine | 10.4 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 294 mg | 2500 mg | 11.8 orau | 5.8 orau | 850 g |
| Konupūmā, Ca | 28 mg | 1000 mg | 2.8 orau | 1.4 orau | 3571 g |
| Konupora, Mg | 30 mg | 400 mg | 7.5 orau | 3.7 orau | 1333 g |
| Konutai, Na | 78 mg | 1300 mg | 6% | 3% | 1667 g |
| Sulphur, S | 273.7 mg | 1000 mg | 27.4 orau | 13.5 orau | 365 g |
| Paihere, P | 254 mg | 800 mg | 31.8 orau | 15.7 orau | 315 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.52 mg | 18 mg | 8.4 orau | 4.1 orau | 1184 g |
| Manganese, Mn | 0.011 mg | 2 mg | 0.6 orau | 0.3 orau | 18182 g |
| Parahi, Cu | 151 µg | 1000 µg | 15.1 orau | 7.4 orau | 662 g |
| Selenium, Mena | 31.1 µg | 55 µg | 56.5 orau | 27.8 orau | 177 g |
| Zinc, Zn | 3.11 mg | 12 mg | 25.9 orau | 12.8 orau | 386 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.99 g | ~ | |||
| valine | 1.27 g | ~ | |||
| Histidine * | 0.811 g | ~ | |||
| Isoleucine | 1.227 g | ~ | |||
| leucine | 2.262 g | ~ | |||
| lysine | 2.452 g | ~ | |||
| methionine | 0.806 g | ~ | |||
| threonine | 1.258 g | ~ | |||
| tryptophan | 0.312 g | ~ | |||
| phenylalanine | 1.068 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.706 g | ~ | |||
| Ko te waikawa Aspartic | 2.647 g | ~ | |||
| Hydroxyproline | 0.228 g | ~ | |||
| glycine | 1.5 g | ~ | |||
| Proline | 1.213 g | ~ | |||
| serine | 1.164 g | ~ | |||
| tyrosine | 0.971 g | ~ | |||
| cysteine | 0.29 g | ~ | |||
| Taimana | |||||
| cholesterol | 93 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.134 g | max 1.9 g | |||
| momona momona monounsaturated | 0.103 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.669 g | max 18.7 g | |||
| 4: 0 Hinu | 0.003 g | ~ | |||
| 6-0 nairona | 0.001 g | ~ | |||
| 8: 0 Parani | 0.002 g | ~ | |||
| 10: 0 Mahinga | 0.004 g | ~ | |||
| 12: 0 Laurika | 0.014 g | ~ | |||
| 14: 0 Tuuturu | 0.088 g | ~ | |||
| 15: 0 Pentadecanoic | 0.013 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.775 g | ~ | |||
| 17-0 margarine | 0.027 g | ~ | |||
| 18: 0 Stearin | 0.729 g | ~ | |||
| 20: 0 Taketake | 0.009 g | ~ | |||
| 22: 0 | 0.003 g | ~ | |||
| 24: 0 Hinengaro | 0.001 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.458 g | min 16.8 g | 20.6 orau | 10.1 orau | |
| 14: 1 Myristoleic | 0.014 g | ~ | |||
| 16: 1 Palmitoleic | 0.298 g | ~ | |||
| 16: 1 ki | 0.29 g | ~ | |||
| 16: 1 whakawhiti | 0.007 g | ~ | |||
| 17: 1 Heptadecene | 0.02 g | ~ | |||
| 18:1 Olein (omega-9) | 3.08 g | ~ | |||
| 18: 1 ki | 2.984 g | ~ | |||
| 18: 1 whakawhiti | 0.095 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.037 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.002 g | ~ | |||
| 22: 1 ki | 0.002 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.008 g | ~ | |||
| Nga waikawa hinu momona | 2.917 g | i 11.2 ki 20.6 | 26 orau | 12.8 orau | |
| 18: 2 Linoleic | 2.556 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.031 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 2.508 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.017 g | ~ | |||
| 18: 3 Linolenika | 0.144 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.136 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.008 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.001 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.019 g | ~ | |||
| 20: 3 Eicosatriene | 0.013 g | ~ | |||
| 20: 3 Omeka-6 | 0.011 g | ~ | |||
| 20: 4 Arachidonic | 0.127 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.01 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.168 g | i 0.9 ki 3.7 | 18.7 orau | 9.2 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.024 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.012 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.009 g | ~ | |||
| Nga waikawa momi Omega-6 | 2.697 g | i 4.7 ki 16.8 | 57.4 orau | 28.3 orau |
Ko te uara o te kaha ko 203 kcal.
- patty (4 oz, raw) (hua i muri i te tunu kai) = 82 гр (166.5 кКал)
- wae, hua mai i te 1 lb raw = 330 гр (669.9 кКал)
Korukoru whenua, kua maoa whai rawa i roto i nga huaora me nga kohuke penei i te: huaora B2 - 11,7%, pootihia - 15,6%, huaora B5 - 23,9%, huaora B6 - 31,7%, huaora B12 - 44,7%, huaora PP - 43,6, 11,8%, pāhare pāporo - 31,8%, ūkuikui - 15,1%, parahi - 56,5%, wairangi - 25,9%, konutea - XNUMX%
- 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 203 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea whai hua mo te korukoru mōrohe, tunua, Calories, matūkai, āhuatanga whai hua mo te korukoru mōrohe, maoa