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 | 310 kCal | 1684 kCal | 18.4 orau | 5.9 orau | 543 g |
| Pūmua | 25.92 g | 76 g | 34.1 orau | 11 orau | 293 g |
| Fats | 22.12 g | 56 g | 39.5 orau | 12.7 orau | 253 g |
| Water | 51.34 g | 2273 g | 2.3 orau | 0.7 orau | 4427 g |
| Ash | 1.06 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.08 mg | 1.5 mg | 5.3 orau | 1.7 orau | 1875 g |
| Huaora B2, riboflavin | 0.18 mg | 1.8 mg | 10 orau | 3.2 orau | 1000 g |
| Huaora B4, kowhiri | 98.7 mg | 500 mg | 19.7 orau | 6.4 orau | 507 g |
| Huaora B5, pantothenic | 0.33 mg | 5 mg | 6.6 orau | 2.1 orau | 1515 g |
| Huaora B6, pyridoxine | 0.38 mg | 2 mg | 19 orau | 6.1 orau | 526 g |
| Huaora B9, folate | 7 µg | 400 µg | 1.8 orau | 0.6 orau | 5714 g |
| Huaora B12, cobalamin | 1.94 µg | 3 µg | 64.7 orau | 20.9 orau | 155 g |
| Huaora PP, KORE | 4.77 mg | 20 mg | 23.9 orau | 7.7 orau | 419 g |
| Betaine | 13 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 354 mg | 2500 mg | 14.2 orau | 4.6 orau | 706 g |
| Konupūmā, Ca | 9 mg | 1000 mg | 0.9 orau | 0.3 orau | 11111 g |
| Konupora, Mg | 24 mg | 400 mg | 6% | 1.9 orau | 1667 g |
| Konutai, Na | 64 mg | 1300 mg | 4.9 orau | 1.6 orau | 2031 g |
| Sulphur, S | 259.2 mg | 1000 mg | 25.9 orau | 8.4 orau | 386 g |
| Paihere, P | 197 mg | 800 mg | 24.6 orau | 7.9 orau | 406 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.26 mg | 18 mg | 12.6 orau | 4.1 orau | 796 g |
| Manganese, Mn | 0.015 mg | 2 mg | 0.8 orau | 0.3 orau | 13333 g |
| Parahi, Cu | 98 µg | 1000 µg | 9.8 orau | 3.2 orau | 1020 g |
| Selenium, Mena | 23.7 µg | 55 µg | 43.1 orau | 13.9 orau | 232 g |
| Zinc, Zn | 4.65 mg | 12 mg | 38.8 orau | 12.5 orau | 258 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.638 g | ~ | |||
| valine | 1.261 g | ~ | |||
| Histidine * | 0.888 g | ~ | |||
| Isoleucine | 1.166 g | ~ | |||
| leucine | 2.049 g | ~ | |||
| lysine | 2.157 g | ~ | |||
| methionine | 0.664 g | ~ | |||
| threonine | 1.132 g | ~ | |||
| tryptophan | 0.29 g | ~ | |||
| phenylalanine | 1.012 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.564 g | ~ | |||
| Ko te waikawa Aspartic | 2.368 g | ~ | |||
| glycine | 1.414 g | ~ | |||
| waikawa glutamic | 3.895 g | ~ | |||
| Proline | 1.145 g | ~ | |||
| serine | 0.991 g | ~ | |||
| tyrosine | 0.871 g | ~ | |||
| cysteine | 0.29 g | ~ | |||
| Taimana | |||||
| cholesterol | 79 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 8.91 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.05 g | ~ | |||
| 12: 0 Laurika | 0.05 g | ~ | |||
| 14: 0 Tuuturu | 0.69 g | ~ | |||
| 16:0 XNUMX Palmitic | 5.3 g | ~ | |||
| 18: 0 Stearin | 2.62 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 9.39 g | min 16.8 g | 55.9 orau | 18 orau | |
| 16: 1 Palmitoleic | 0.84 g | ~ | |||
| 18:1 Olein (omega-9) | 8.35 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 | 2.3 orau | |
| 18: 2 Linoleic | 0.54 g | ~ | |||
| 18: 3 Linolenika | 0.18 g | ~ | |||
| 20: 4 Arachidonic | 0.05 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.18 g | i 0.9 ki 3.7 | 20 orau | 6.5 orau | |
| Nga waikawa momi Omega-6 | 0.59 g | i 4.7 ki 16.8 | 12.6 orau | 4.1 orau |
Ko te uara o te kaha ko 310 kcal.
- 3 Oz = 85 g (263.5 kCal)
- steak, haunga te otaota (hua mai i te 1 steak mata, me nga otaota, te pauna 242 g) = 167 гр (517.7 кКал
Mīti moni, sirloin poto, kai me te hinu kua tangohia ki te 1/8 ″, parai whai rawa i roto i te huaora me nga kohuke penei: kowhiti - 19,7%, huaora B6 - 19%, huaora B12 - 64,7%, huaora PP - 23,9%, pāhare pāporo - 14,2%, ūkuikui - 24,6% , rino - 12,6%, waatea - 43,1%, konutea - 38,8%
- 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.
- 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.
Ka kitea e koe he aratohu oti mo nga hua tino whai hua i roto i te taapiri.
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