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 te 100 karamu hei kai.
| Kawaiora | Rahinga | Norm ** | % o te tikanga i 100 g | % o te tikanga i 100 kcal | 100% noa |
| Uara Calories | 281 kCal | 1684 kCal | 16.7 orau | 5.9 orau | 599 g |
| Pūmua | 25.18 g | 76 g | 33.1 orau | 11.8 orau | 302 g |
| Fats | 19.22 g | 56 g | 34.3 orau | 12.2 orau | 291 g |
| Water | 55.38 g | 2273 g | 2.4 orau | 0.9 orau | 4104 g |
| Ash | 0.99 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 8 µg | 900 µg | 0.9 orau | 0.3 orau | 11250 g |
| Retinol | 0.008 mg | ~ | |||
| Huaora B1, thiamine | 0.058 mg | 1.5 mg | 3.9 orau | 1.4 orau | 2586 g |
| Huaora B2, riboflavin | 0.203 mg | 1.8 mg | 11.3 orau | 4% | 887 g |
| Huaora B4, kowhiri | 57.1 mg | 500 mg | 11.4 orau | 4.1 orau | 876 g |
| Huaora B6, pyridoxine | 0.663 mg | 2 mg | 33.2 orau | 11.8 orau | 302 g |
| Huaora B9, folate | 6 µg | 400 µg | 1.5 orau | 0.5 orau | 6667 g |
| Huaora B12, cobalamin | 1.94 µg | 3 µg | 64.7 orau | 23 orau | 155 g |
| Huaora D, calciferol | 0.1 µg | 10 µg | 1% | 0.4 orau | 10000 g |
| Huaora D3, cholecalciferol | 0.1 µg | ~ | |||
| Huaora E, alpha-tocopherol, TE | 0.21 mg | 15 mg | 1.4 orau | 0.5 orau | 7143 g |
| Huaora K, phylloquinone | 1.6 µg | 120 µg | 1.3 orau | 0.5 orau | 7500 g |
| Huaora PP, KORE | 5.274 mg | 20 mg | 26.4 orau | 9.4 orau | 379 g |
| Betaine | 7.8 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 261 mg | 2500 mg | 10.4 orau | 3.7 orau | 958 g |
| Konupūmā, Ca | 18 mg | 1000 mg | 1.8 orau | 0.6 orau | 5556 g |
| Konupora, Mg | 21 mg | 400 mg | 5.3 orau | 1.9 orau | 1905 g |
| Konutai, Na | 62 mg | 1300 mg | 4.8 orau | 1.7 orau | 2097 g |
| Sulphur, S | 251.8 mg | 1000 mg | 25.2 orau | 9% | 397 g |
| Paihere, P | 215 mg | 800 mg | 26.9 orau | 9.6 orau | 372 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 3.32 mg | 18 mg | 18.4 orau | 6.5 orau | 542 g |
| Manganese, Mn | 0.003 mg | 2 mg | 0.2 orau | 0.1 orau | 66667 g |
| Parahi, Cu | 56 µg | 1000 µg | 5.6 orau | 2% | 1786 g |
| Selenium, Mena | 24.9 µg | 55 µg | 45.3 orau | 16.1 orau | 221 g |
| Zinc, Zn | 3.86 mg | 12 mg | 32.2 orau | 11.5 orau | 311 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.761 g | ~ | |||
| valine | 1.277 g | ~ | |||
| Histidine * | 0.985 g | ~ | |||
| Isoleucine | 1.194 g | ~ | |||
| leucine | 2.23 g | ~ | |||
| lysine | 2.49 g | ~ | |||
| methionine | 0.696 g | ~ | |||
| threonine | 1.209 g | ~ | |||
| tryptophan | 0.282 g | ~ | |||
| phenylalanine | 1.028 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.584 g | ~ | |||
| Ko te waikawa Aspartic | 2.518 g | ~ | |||
| Hydroxyproline | 0.172 g | ~ | |||
| glycine | 1.246 g | ~ | |||
| waikawa glutamic | 4.204 g | ~ | |||
| Proline | 1.162 g | ~ | |||
| serine | 1.067 g | ~ | |||
| tyrosine | 0.965 g | ~ | |||
| cysteine | 0.264 g | ~ | |||
| Taimana | |||||
| cholesterol | 84 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 1.228 g | max 1.9 g | |||
| momona momona monounsaturated | 1.112 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 7.806 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.013 g | ~ | |||
| 12: 0 Laurika | 0.015 g | ~ | |||
| 14: 0 Tuuturu | 0.551 g | ~ | |||
| 15: 0 Pentadecanoic | 0.097 g | ~ | |||
| 16:0 XNUMX Palmitic | 4.266 g | ~ | |||
| 17-0 margarine | 0.222 g | ~ | |||
| 18: 0 Stearin | 2.623 g | ~ | |||
| 20: 0 Taketake | 0.014 g | ~ | |||
| 24: 0 Hinengaro | 0.004 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 8.425 g | min 16.8 g | 50.1 orau | 17.8 orau | |
| 14: 1 Myristoleic | 0.134 g | ~ | |||
| 16: 1 Palmitoleic | 0.641 g | ~ | |||
| 16: 1 ki | 0.584 g | ~ | |||
| 16: 1 whakawhiti | 0.057 g | ~ | |||
| 17: 1 Heptadecene | 0.155 g | ~ | |||
| 18:1 Olein (omega-9) | 7.455 g | ~ | |||
| 18: 1 ki | 6.4 g | ~ | |||
| 18: 1 whakawhiti | 1.055 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.04 g | ~ | |||
| Nga waikawa hinu momona | 0.853 g | i 11.2 ki 20.6 | 7.6 orau | 2.7 orau | |
| 18: 2 Linoleic | 0.735 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.116 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 0.527 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.092 g | ~ | |||
| 18: 3 Linolenika | 0.032 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.032 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.006 g | ~ | |||
| 20: 3 Eicosatriene | 0.02 g | ~ | |||
| 20: 3 Omeka-6 | 0.02 g | ~ | |||
| 20: 4 Arachidonic | 0.047 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.002 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.046 g | i 0.9 ki 3.7 | 5.1 orau | 1.8 orau | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.012 g | ~ | |||
| Nga waikawa momi Omega-6 | 0.6 g | i 4.7 ki 16.8 | 12.8 orau | 4.6 orau |
Ko te uara o te kaha ko 281 kcal.
- 3 Oz = 85 g (238.9 kCal)
- mongamonga, maoa, haunga te otaota (hua mai i te 1 lb te kiko mata me te otaota) = 364 гр (1022.8 кКал)
Te mīti momo, steak t-wheua, he kai kua tangohia te hinu ki te 1/8 ″, parai whai rawa i roto i te huaora me nga kohuke penei: huaora B2 - 11,3%, choline - 11,4%, huaora B6 - 33,2%, huaora B12 - 64,7%, huaora PP - 26,4%, ūkuikui - 26,9 , 18,4%, rino - 45,3%, waatea - 32,2%, konutea - XNUMX%
- Huaora V2 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.
- Huaora V6 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.
- Huaora V12 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.
- 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.
- pūmārō 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.