Uara kai totika me te hanganga matū.
E whakaatu ana te teepu i nga kiko o nga matūkai (Calories, protein, momona, warowaihā, huaora, me nga kohuke) i roto i te 100 karamu o te waahanga kai.
| Kawaiora | Te tau | Norm ** | % o te tikanga i te 100 g | % o te 100 kcal noa | 100% o te tikanga |
| Kororo | 187 kcal | 1684 kcal | 11.1 orau | 5.9 orau | 901 g |
| Pūmua | 31.01 g | 76 g | 40.8 orau | 21.8 orau | 245 g |
| Fats | 6.02 g | 56 g | 10.8 orau | 5.8 orau | 930 g |
| Water | 61.79 g | 2273 g | 2.7 orau | 1.4 orau | 3679 g |
| Ash | 0.94 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.04 mg | 1.5 mg | 2.7 orau | 1.4 orau | 3750 g |
| Huaora B2, Riboflavin | 0.19 mg | 1.8 mg | 10.6 orau | 5.7 orau | 947 g |
| Huaora B5, Pantothenic | 0.63 mg | 5 mg | 12.6 orau | 6.7 orau | 794 g |
| Huaora B6, pyridoxine | 0.11 mg | 2 mg | 5.5 orau | 2.9 orau | 1818 |
| Huaora B9, folate | 19 .g | 400 mcg | 4.8 orau | 2.6 orau | 2105 |
| Huaora B12, cobalamin | 2.26 .g | 3 mg | 75.3 orau | 40.3 orau | 133 g |
| Huaora E, alpha-tocopherol, TE | 0.2 mg | 15 mg | 1.3 orau | 0.7 orau | 7500 g |
| Huaora PP | 5.07 mg | 20 mg | 25.4 orau | 13.6 orau | 394 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 267 mg | 2500 mg | 10.7 orau | 5.7 orau | 936 g |
| Konupūmā, Ca | 20 mg | 1000 mg | 2% | 1.1 orau | 5000 g |
| Konupora, Mg | 23 mg | 400 mg | 5.8 orau | 3.1 orau | 1739 g |
| Konutai, Na | 74 mg | 1300 mg | 5.7 orau | 3% | 1757 g |
| Sulphur, S | 310.1 mg | 1000 mg | 31 orau | 16.6 orau | 322 g |
| Paihere, P | 175 mg | 800 mg | 21.9 orau | 11.7 orau | 457 g |
| Nga waahanga hikoi | |||||
| Rino, Fe | 2.27 mg | 18 mg | 12.6 orau | 6.7 orau | 793 g |
| Manganese, Mn | 0.028 mg | 2 mg | 1.4 orau | 0.7 orau | 7143 g |
| Parahi, Cu | 129 mcg | 1000 mcg | 12.9 orau | 6.9 orau | 775 g |
| Selenium, Mena | 35.3 .g | 55 mcg | 64.2 orau | 34.3 orau | 156 g |
| Zinc, Zn | 8.66 mg | 12 mg | 72.2 orau | 38.6 orau | 139 g |
| Nga waikawa amino nui | |||||
| Arginine * | 1.842 g | ~ | |||
| Valine | 1.673 g | ~ | |||
| Histidine * | 0.982 g | ~ | |||
| Isoleucine | 1.496 g | ~ | |||
| Leucine | 2.412 g | ~ | |||
| lysine | 2.739 g | ~ | |||
| methionine | 0.796 g | ~ | |||
| threonine | 1.327 g | ~ | |||
| Tryptophan | 0.362 g | ~ | |||
| phenylalanine | 1.262 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 1.865 g | ~ | |||
| Ko te waikawa Aspartic | 2.73 g | ~ | |||
| Glycine | 1.515 g | ~ | |||
| waikawa glutamic | 4.5 g | ~ | |||
| Proline | 1.301 g | ~ | |||
| Serine | 1.153 g | ~ | |||
| tyrosine | 1.042 g | ~ | |||
| cysteine | 0.37 g | ~ | |||
| Heto (houra) | |||||
| cholesterol | 104 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 2.15 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.01 g | ~ | |||
| 12: 0 Lauric | 0.02 g | ~ | |||
| 14: 0 Tuuturu | 0.19 g | ~ | |||
| 16: 0 Palmitic | 1.16 g | ~ | |||
| 18: 0 Stearic | 0.74 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.64 g | min 16.8g | 15.7 orau | 8.4 orau | |
| 16: 1 Palmitoleic | 0.18 g | ~ | |||
| 18: 1 Oleic (omega-9) | 2.44 g | ~ | |||
| Nga waikawa hinu momona | 0.39 g | mai i te 11.2 ki te 20.6 g | 3.5 orau | 1.9 orau | |
| 18: 2 Linoleic | 0.32 g | ~ | |||
| 18: 3 Linolenic | 0.04 g | ~ | |||
| 20: 4 Arachidonic | 0.04 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.04 g | mai i te 0.9 ki te 3.7 g | 4.4 orau | 2.4 orau | |
| Nga waikawa momi Omega-6 | 0.36 g | mai i te 4.7 ki te 16.8 g | 7.7 orau | 4.1 orau |
Ko te uara o te kaha ko 187 kcal.
- 3 oz = 85 g (159 Calories)
- te pihi, tunua, haunga te otaota (hua mai i te 1 lb te kiko mata me te otaota) = 128 g (239.4 kcal)
Reme, Toehua, wehenga wehe noa, kotia whai rawa i roto i nga huaora me nga kohuke penei: te huaora B5 he 12.6%, huaora B12 - 75,3%, huaora PP - 25,4%, he ūkuikui - na te 21.9%, te rino - 12,6%, te parahi - na te 12.9%, te waatea - 64,2%, konutea - 72,2%
- B5 huaora kei roto i te pūmua, te momona, te warowaihā pākia, te pākia cholesterol, te whakahiatotanga o etahi homoni, te hemoglobin, e whakatairanga ana i te ngongo o nga waikawa amino me nga huka i roto i te waahanga ngutu, me te tautoko i te mahi a adrenal cortex. Ko te kore o te waikawa Pantothenic ka pa ki nga kiri o te kiri me nga kiriuhi mucous.
- B12 huaora whai wāhi nui i roto i te pākia me te huri o waikawa amino. Ko te Folate me te huaora B12 e honoa ana ki nga huaora e uru ana ki te hematopoiesis. Ko te kore o te huaora B12 ka arahi ki te whanaketanga o te ngoikoretanga o te takahuri takirua, tuarua ranei me te anemia, te leopenia, me te thrombositopenia.
- Huaora PP whai wāhi i roto i te tauhohenga redox o te pūngao pākia. Ko te iti o te kai o nga huaora e haere tahi ana me te whakararuraru i te ahua o te kiri, te puku, me te punaha io.
- Waehau whai wāhi ki te maha o ngā tukanga koiora, tae atu ki te pākia pūngao, te whakahaere i te toenga waikawa-kawakore, te wahanga o te phospholipids, te nucleotides, me te 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 kua whakauruhia me nga mahi rereke o te pūmua, tae atu ki nga hauropi. Ka uru ki te kawe i nga irahiko, ka whakarato te hāora i te rereketanga o te urupare redox me te whakahohe i te peroxidation. Ko te iti o te kohi ka arahi ki te anemia hypochromic, myoglobinuria atony o nga uaua koiwi, ngenge, cardiomyopathy, gastritis atrophic.
- parahi he waahanga o te whākōkī me te mahi redox e uru ana ki te whakarewa rino me te whakaohooho i te pūmua me te warowaihā 'te tukatuka iinvolveproviding kiko ki te hāora. Ko te ngoikoretanga e whakaatuhia ana e nga ngoikoretanga o te punaha pukupuku me te angaanga, te whanaketanga o te hononga honohono kiko.
- Mahuru - he mea nui o te punaha paruru antioxidant o te tinana o te tangata, he raru aukati, kua uru ki te whakaritenga o nga mahi o te homoni taika. Ko te ngoikoretanga ka arahi ki te mate Kashin-Bek (osteoarthritis me te ngoikoretanga o te hononga, te tuaiwi, me nga pito o mua), Kesan (endomy cardiomyopathy), thrombasthenia tuku iho.
- konutea he waahanga kei roto i te 300 whākōkī whakauru ki te whakahiato me te wāwāhi o te warowaihā, te pūmua, te ngako, te waikawa ngota, me te whakaritenga i te kīanga 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, te kitea o nga ngoikoretanga o te kopu. I rangahauhia i roto i nga tau kua hipa ake nei ko te nui o te pata konutea ka aukati i te mimiti o te parahi, no reira ka whanakehia te whanaketanga anemia.
tapanga: nga koata 187 kcal, te kohinga matū, te uara kai, te huaora, te kohuke, he aha te whaihua o te reme Reme, ko te kai anake, kohuatia, ko nga koata, ko nga matūkai, ko nga hua whai hua o te Reme, Toehua, wehe noa iho, hiroki.