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 Calories | 281 kCal | 1684 kCal | 16.7 orau | 5.9 orau | 599 g |
| Pūmua | 19 g | 76 g | 25 orau | 8.9 orau | 400 g |
| Fats | 22.17 g | 56 g | 39.6 orau | 14.1 orau | 253 g |
| Water | 58.42 g | 2273 g | 2.6 orau | 0.9 orau | 3891 g |
| Ash | 0.77 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.09 mg | 1.5 mg | 6% | 2.1 orau | 1667 g |
| Huaora B2, riboflavin | 0.14 mg | 1.8 mg | 7.8 orau | 2.8 orau | 1286 g |
| Huaora B4, kowhiri | 79.4 mg | 500 mg | 15.9 orau | 5.7 orau | 630 g |
| Huaora B5, pantothenic | 0.32 mg | 5 mg | 6.4 orau | 2.3 orau | 1563 g |
| Huaora B6, pyridoxine | 0.39 mg | 2 mg | 19.5 orau | 6.9 orau | 513 g |
| Huaora B9, folate | 6 µg | 400 µg | 1.5 orau | 0.5 orau | 6667 g |
| Huaora B12, cobalamin | 2.75 µg | 3 µg | 91.7 orau | 32.6 orau | 109 g |
| Huaora PP, KORE | 3.88 mg | 20 mg | 19.4 orau | 6.9 orau | 515 g |
| Betaine | 11.7 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 295 mg | 2500 mg | 11.8 orau | 4.2 orau | 847 g |
| Konupūmā, Ca | 6 mg | 1000 mg | 0.6 orau | 0.2 orau | 16667 g |
| Konupora, Mg | 18 mg | 400 mg | 4.5 orau | 1.6 orau | 2222 g |
| Konutai, Na | 53 mg | 1300 mg | 4.1 orau | 1.5 orau | 2453 g |
| Sulphur, S | 190 mg | 1000 mg | 19 orau | 6.8 orau | 526 g |
| Paihere, P | 163 mg | 800 mg | 20.4 orau | 7.3 orau | 491 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 1.58 mg | 18 mg | 8.8 orau | 3.1 orau | 1139 g |
| Manganese, Mn | 0.012 mg | 2 mg | 0.6 orau | 0.2 orau | 16667 g |
| Parahi, Cu | 69 µg | 1000 µg | 6.9 orau | 2.5 orau | 1449 g |
| Selenium, Mena | 17.3 µg | 55 µg | 31.5 orau | 11.2 orau | 318 g |
| Zinc, Zn | 3.14 mg | 12 mg | 26.2 orau | 9.3 orau | 382 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.201 g | ~ | |||
| valine | 0.924 g | ~ | |||
| Histidine * | 0.65 g | ~ | |||
| Isoleucine | 0.854 g | ~ | |||
| leucine | 1.502 g | ~ | |||
| lysine | 1.581 g | ~ | |||
| methionine | 0.486 g | ~ | |||
| threonine | 0.83 g | ~ | |||
| tryptophan | 0.213 g | ~ | |||
| phenylalanine | 0.742 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.146 g | ~ | |||
| Ko te waikawa Aspartic | 1.736 g | ~ | |||
| glycine | 1.037 g | ~ | |||
| waikawa glutamic | 2.854 g | ~ | |||
| Proline | 0.839 g | ~ | |||
| serine | 0.726 g | ~ | |||
| tyrosine | 0.638 g | ~ | |||
| cysteine | 0.213 g | ~ | |||
| Taimana | |||||
| cholesterol | 67 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 9.08 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.06 g | ~ | |||
| 12: 0 Laurika | 0.05 g | ~ | |||
| 14: 0 Tuuturu | 0.71 g | ~ | |||
| 16:0 XNUMX Palmitic | 5.43 g | ~ | |||
| 18: 0 Stearin | 2.67 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 9.78 g | min 16.8 g | 58.2 orau | 20.7 orau | |
| 16: 1 Palmitoleic | 1.05 g | ~ | |||
| 18:1 Olein (omega-9) | 8.52 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.03 g | ~ | |||
| Nga waikawa hinu momona | 0.8 g | i 11.2 ki 20.6 | 7.1 orau | 2.5 orau | |
| 18: 2 Linoleic | 0.53 g | ~ | |||
| 18: 3 Linolenika | 0.22 g | ~ | |||
| 20: 4 Arachidonic | 0.04 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.22 g | i 0.9 ki 3.7 | 24.4 orau | 8.7 orau | |
| Nga waikawa momi Omega-6 | 0.57 g | i 4.7 ki 16.8 | 12.1 orau | 4.3 orau |
Ko te uara o te kaha ko 281 kcal.
- lb = 453.6 g (1274.6 kCal)
- steak, haunga te otaota (hua mai i te 1 steak mata, me nga otaota, te pauna 242 g) = 227 гр (637.9 кКал
Mīti Moni, sirloin poto, 1/8 ″ kai whai hinu, momona whai rawa i te huaora me nga kohuke penei i te: choline - 15,9%, huaora B6 - 19,5%, huaora B12 - 91,7%, huaora PP - 19,4%, pāhare pāporo - 11,8%, ūkuikui - 20,4, 31,5%, waatea - 26,2%, konutea - XNUMX%
- 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.
- 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.
- 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.
Ka kitea e koe he aratohu oti mo nga hua tino whai hua i roto i te taapiri.
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