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 | 186 kCal | 1684 kCal | 11 orau | 5.9 orau | 905 g |
| Pūmua | 28.78 g | 76 g | 37.9 orau | 20.4 orau | 264 g |
| Fats | 7.88 g | 56 g | 14.1 orau | 7.6 orau | 711 g |
| warowaihā | 0.07 g | 219 g | 312857 g | ||
| Water | 61.6 g | 2273 g | 2.7 orau | 1.5 orau | 3690 g |
| Ash | 1.83 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.066 mg | 1.5 mg | 4.4 orau | 2.4 orau | 2273 g |
| Huaora B2, riboflavin | 0.229 mg | 1.8 mg | 12.7 orau | 6.8 orau | 786 g |
| Huaora B5, pantothenic | 0.878 mg | 5 mg | 17.6 orau | 9.5 orau | 569 g |
| Huaora B6, pyridoxine | 0.513 mg | 2 mg | 25.7 orau | 13.8 orau | 390 g |
| Huaora B12, cobalamin | 3.05 µg | 3 µg | 101.7 orau | 54.7 orau | 98 g |
| Huaora PP, KORE | 6.002 mg | 20 mg | 30 orau | 16.1 orau | 333 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 363 mg | 2500 mg | 14.5 orau | 7.8 orau | 689 g |
| Konupūmā, Ca | 9 mg | 1000 mg | 0.9 orau | 0.5 orau | 11111 g |
| Konupora, Mg | 25 mg | 400 mg | 6.3 orau | 3.4 orau | 1600 g |
| Konutai, Na | 307 mg | 1300 mg | 23.6 orau | 12.7 orau | 423 g |
| Paihere, P | 245 mg | 800 mg | 30.6 orau | 16.5 orau | 327 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.89 mg | 18 mg | 16.1 orau | 8.7 orau | 623 g |
| Manganese, Mn | 0.017 mg | 2 mg | 0.9 orau | 0.5 orau | 11765 g |
| Parahi, Cu | 102 µg | 1000 µg | 10.2 orau | 5.5 orau | 980 g |
| Selenium, Mena | 15.9 µg | 55 µg | 28.9 orau | 15.5 orau | 346 g |
| Zinc, Zn | 5.32 mg | 12 mg | 44.3 orau | 23.8 orau | 226 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 2.011 g | ~ | |||
| valine | 1.776 g | ~ | |||
| Histidine * | 1.06 g | ~ | |||
| Isoleucine | 1.433 g | ~ | |||
| leucine | 2.46 g | ~ | |||
| lysine | 2.462 g | ~ | |||
| methionine | 0.74 g | ~ | |||
| threonine | 1.363 g | ~ | |||
| tryptophan | 0.38 g | ~ | |||
| phenylalanine | 1.223 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.724 g | ~ | |||
| Ko te waikawa Aspartic | 2.795 g | ~ | |||
| glycine | 1.393 g | ~ | |||
| waikawa glutamic | 4.603 g | ~ | |||
| Proline | 1.202 g | ~ | |||
| serine | 1.122 g | ~ | |||
| tyrosine | 1.036 g | ~ | |||
| cysteine | 0.299 g | ~ | |||
| Taimana | |||||
| cholesterol | 79 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.347 g | max 1.9 g | |||
| momona momona monounsaturated | 0.311 g | ~ | |||
| momona momona polyunsaturated | 0.037 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 2.952 g | max 18.7 g | |||
| 8: 0 Parani | 0.001 g | ~ | |||
| 10: 0 Mahinga | 0.009 g | ~ | |||
| 12: 0 Laurika | 0.006 g | ~ | |||
| 14: 0 Tuuturu | 0.194 g | ~ | |||
| 15: 0 Pentadecanoic | 0.032 g | ~ | |||
| 16:0 XNUMX Palmitic | 1.667 g | ~ | |||
| 17-0 margarine | 0.082 g | ~ | |||
| 18: 0 Stearin | 0.948 g | ~ | |||
| 20: 0 Taketake | 0.007 g | ~ | |||
| 22: 0 | 0.002 g | ~ | |||
| 24: 0 Hinengaro | 0.001 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.265 g | min 16.8 g | 19.4 orau | 10.4 orau | |
| 14: 1 Myristoleic | 0.043 g | ~ | |||
| 16: 1 Palmitoleic | 0.26 g | ~ | |||
| 16: 1 ki | 0.239 g | ~ | |||
| 16: 1 whakawhiti | 0.021 g | ~ | |||
| 17: 1 Heptadecene | 0.002 g | ~ | |||
| 18:1 Olein (omega-9) | 2.938 g | ~ | |||
| 18: 1 ki | 2.649 g | ~ | |||
| 18: 1 whakawhiti | 0.29 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.02 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.001 g | ~ | |||
| 22: 1 ki | 0.001 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.001 g | ~ | |||
| Nga waikawa hinu momona | 0.61 g | i 11.2 ki 20.6 | 5.4 orau | 2.9 orau | |
| 18: 2 Linoleic | 0.456 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.037 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 0.386 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.032 g | ~ | |||
| 18: 3 Linolenika | 0.028 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.026 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.002 g | ~ | |||
| 18: 4 Whakahoahoa Omega-3 | 0.001 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.005 g | ~ | |||
| 20: 3 Eicosatriene | 0.021 g | ~ | |||
| 20: 3 Omeka-3 | 0.001 g | ~ | |||
| 20: 3 Omeka-6 | 0.02 g | ~ | |||
| 20: 4 Arachidonic | 0.067 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.007 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.052 g | i 0.9 ki 3.7 | 5.8 orau | 3.1 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.008 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.016 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.002 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.48 g | i 4.7 ki 16.8 | 10.2 orau | 5.5 orau |
Ko te uara o te kaha ko 186 kcal.
Te wharekai, te ahua whanau, te awhi steak he nui nga huaora me nga kohuke penei: huaora B2 - 12,7%, huaora B5 - 17,6%, huaora B6 - 25,7%, huaora B12 - 101,7%, huaora PP - 30%, pāhare pāporo - 14,5, 30,6%, ūkuikui - 16,1%, rino - 28,9%, selenium - 44,3%, zinc - 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.
- 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.
- Iron he waahanga o nga pūmua o ngā momo mahi, tae atu ki nga whākōkī. Whai wāhi i roto i te kawe o irahiko, hāora, whakarite i te ara o te tauhohenga redox me te whakahohenga o te peroxidation. Ko te koretake o te kohi ka arahi ki te anemia hypochromic, myoglobin-ngoikore te atoni o nga uaua koiwi, te nui haere o te ngenge, te myocardiopathy, te gastritis atrophic.
- 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 186 kcal, hanganga matū, uara kai, huaora, kohuke, he aha te mea pai mo te Whare kai, momo whanau, awhi steak, Calories, matūkai, taonga whaihua Whare kai, momo whanau, awhi steak