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) kei roto 100 karamu Tuhinga o mua.
| Kawaiora | Te tau | Norm ** | % o te tikanga i te 100 g | % o te 100 kcal noa | 100% o te tikanga |
| Kororo | 278 kcal | 1684 kcal | 16.5 orau | 5.9 orau | 606 g |
| Pūmua | 23.08 g | 76 g | 30.4 orau | 10.9 orau | 329 g |
| Fats | 19.94 g | 56 g | 35.6 orau | 12.8 orau | 281 g |
| Water | 55.92 g | 2273 g | 2.5 orau | 0.9 orau | 4065 g |
| Ash | 1.15 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.09 mg | 1.5 mg | 6% | 2.2 orau | 1667 g |
| Huaora B2, Riboflavin | 0.25 mg | 1.8 mg | 13.9 orau | 5% | 720 g |
| Huaora B4, kowhiri | 89.3 mg | 500 mg | 17.9 orau | 6.4 orau | 560 g |
| Huaora B5, Pantothenic | 0.67 mg | 5 mg | 13.4 orau | 4.8 orau | 746 g |
| Huaora B6, pyridoxine | 0.15 mg | 2 mg | 7.5 orau | 2.7 orau | 1333 g |
| Huaora B9, folate | 18 mcg | 400 mcg | 4.5 orau | 1.6 orau | 2222 g |
| Huaora B12, cobalamin | 2.73 .g | 3 mg | 91 orau | 32.7 orau | 110 g |
| Huaora D, calciferol | 0.1 .g | 10 .g | 1% | 0.4 orau | 10000 g |
| Huaora D3, cholecalciferol | 0.1 .g | ~ | |||
| Huaora E, alpha tocopherol, TE | 0.15 mg | 15 mg | 1% | 0.4 orau | 10000 g |
| Huaora K, phylloquinone, | 4.4 mcg | 120 mcg | 3.7 orau | 1.3 orau | 2727 g |
| Huaora RR, ne | 6.38 mg | 20 mg | 31.9 orau | 11.5 orau | 313 g |
| Betaine | 11.7 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 336 mg | 2500 mg | 13.4 orau | 4.8 orau | 744 g |
| Konupūmā, Ca | 24 mg | 1000 mg | 2.4 orau | 0.9 orau | 4167 g |
| Konupora, Mg | 24 mg | 400 mg | 6% | 2.2 orau | 1667 g |
| Konutai, Na | 82 mg | 1300 mg | 6.3 orau | 2.3 orau | 1585 g |
| Sulphur, S | 230.8 mg | 1000 mg | 23.1 orau | 8.3 orau | 433 g |
| Paihere, P | 198 mg | 800 mg | 24.8 orau | 8.9 orau | 404 g |
| Nga waahanga hikoi | |||||
| Rino, Fe | 1.72 mg | 18 mg | 9.6 orau | 3.5 orau | 1047 g |
| Manganese, Mn | 0.024 mg | 2 mg | 1.2 orau | 0.4 orau | 8333 g |
| Parahi, Cu | 122 .g | 1000 mcg | 12.2 orau | 4.4 orau | 820 g |
| Selenium, Mena | 27.4 .g | 55 mcg | 49.8 orau | 17.9 orau | 201 g |
| Zinc, Zn | 5.62 mg | 12 mg | 46.8 orau | 16.8 orau | 214 g |
| Nga waikawa amino nui | |||||
| Arginine * | 1.371 g | ~ | |||
| Valine | 1.245 g | ~ | |||
| Histidine * | 0.731 g | ~ | |||
| Isoleucine | 1.113 g | ~ | |||
| Leucine | 1.795 g | ~ | |||
| lysine | 2.038 g | ~ | |||
| methionine | 0.592 g | ~ | |||
| threonine | 0.988 g | ~ | |||
| Tryptophan | 0.27 g | ~ | |||
| phenylalanine | 0.94 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 1.388 g | ~ | |||
| Ko te waikawa Aspartic | 2.031 g | ~ | |||
| Glycine | 1.127 g | ~ | |||
| waikawa glutamic | 3.349 g | ~ | |||
| Proline | 0.968 g | ~ | |||
| Serine | 0.858 g | ~ | |||
| tyrosine | 0.776 g | ~ | |||
| cysteine | 0.275 g | ~ | |||
| Heto (houra) | |||||
| cholesterol | 95 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 8.18 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.05 g | ~ | |||
| 12: 0 Lauric | 0.08 g | ~ | |||
| 14: 0 Tuuturu | 0.75 g | ~ | |||
| 16: 0 Palmitic | 4.19 g | ~ | |||
| 18: 0 Stearic | 2.66 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 8.46 g | min 16.8g | 50.4 orau | 18.1 orau | |
| 16: 1 Palmitoleic | 0.58 g | ~ | |||
| 18: 1 Oleic (omega-9) | 7.7 g | ~ | |||
| Nga waikawa hinu momona | 1.42 g | mai i te 11.2 ki te 20.6 g | 12.7 orau | 4.6 orau | |
| 18: 2 Linoleic | 1.08 g | ~ | |||
| 18: 3 Linolenic | 0.26 g | ~ | |||
| 20: 4 Arachidonic | 0.08 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.26 g | mai i te 0.9 ki te 3.7 g | 28.9 orau | 10.4 orau | |
| Nga waikawa momi Omega-6 | 1.16 g | mai i te 4.7 ki te 16.8 g | 24.7 orau | 8.9 orau |
Ko te uara pūngao ko te 278 Calories
- 3 oz = 85 g (236.3 Calories)
- mongamonga, maoa, haunga te otaota (hua mai i te 1 lb te kiko mata me te otaota) = 252 g (700.6 kcal)
Ka tunua te pokohiwi reme ki runga i te ahi puare whai rawa i roto i nga huaora me nga kohuke penei: ko te huaora B2 he 13.9%, he kowhatu - 17,9%, huaora B5 - 13,4%, huaora B12 - 91%, huaora PP - 31,9%, pāhare pāporo 13.4%, he ūkuikui 24.8%, parahi - na 12.2%, waatea 49.8 ōrau, konutea, 46.8% o
- B2 huaora ka whai wāhi ki nga tauhohenga whakaheke-whakaiti-hāora, whakatairanga i te tae mai o nga tae e te kaitakitaki 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 takahi i te marama me te tirohanga o te ahiahi.
- Matuorakouawai 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 kaupapa lipotropic.
- B5 huaora whai wāhi i roto i te pūmua, momona, warowaihā pākia, pākia pākia, whakahiatotanga o etahi homoni, hemoglobin, whakatairanga i te ngongo o ngā waikawa amino me te huka i roto i te puku ngutu, ka tautoko i te mahi o te uho adrenal. 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 honohono ana i 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 takawaenga tuarua, o te tuarua ranei tae atu ki 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 o te huaora ka haere mai me te whakararuraru i te ahua o te kiri, te puku me te punaha io.
- Pāhare pāporo Ko te katote intracellular nui e uru atu ana ki te whakaritenga o te wai, te waikawa me te toenga electrolyte, e uru ana ki nga mahi whakaoho io, whakaritenga o te pēhanga toto.
- Waehau whai wāhi ki te maha o ngā mahi koiora, tae atu ki te pākia pūngao, te whakahaere i te toenga waikawa-kawakore, te wahanga o te phospholipids, te nucleotides me te waikawa nucleic, e tika ana hei whakakao i nga koiwi me nga niho. Ko te ngoikoretanga ka arahi atu ki te anorexia, te anemia, te riikiri.
- parahi he waahanga o te whākōkī me te mahi redox i roto i te whakarewa rino me te whakaongaonga i te mimiti o nga pūmua me te warowaihā. Nga mahinga e pa ana ki te whakarato 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 - ko te 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 e arai atu ana ki te mate Kashin-Bek (osteoarthritis me te rereketanga o te hononga, te tuaiwi me nga pito o te tuumomo), nga mate o Kesan (endomy cardiomyopathy), thrombasthenia tuku iho.
- konutea he waahanga kei runga ake i te 300 whākōkī whakauru ki te hātepe i te wetiweti me te wāwāhi o te warowaihā, te pūmua, te ngako, te waikawa ngota me te whakahaere 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. Ko te rangahau i nga tau kua taha ake nei i whakaatu ko te kaha o te pata nui o te konutea ka aukati i te mimiti o te parahi, no reira ka whanakehia te anemia.
Ko te aratohu katoa o nga kai tino hauora ka taea e koe te tiro i te taupānga.
tapanga: te kohinga 278 kcal, te whakahiato matū, te uara kai, te huaora, nga kohuke e whaihua ana i te pokohiwi o te Reme i tunua ki runga i te ahi puare, nga kaata, nga matūkai, nga hua whaihua o te pakihiwi Reme i tunua ki te ahi puare