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 | 253 kCal | 1684 kCal | 15 orau | 5.9 orau | 666 g |
| Pūmua | 27.53 g | 76 g | 36.2 orau | 14.3 orau | 276 g |
| Fats | 15 g | 56 g | 26.8 orau | 10.6 orau | 373 g |
| Water | 56.8 g | 2273 g | 2.5 orau | 1% | 4002 g |
| Ash | 1.08 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.09 mg | 1.5 mg | 6% | 2.4 orau | 1667 g |
| Huaora B2, riboflavin | 0.22 mg | 1.8 mg | 12.2 orau | 4.8 orau | 818 g |
| Huaora B5, pantothenic | 0.45 mg | 5 mg | 9% | 3.6 orau | 1111 g |
| Huaora B6, pyridoxine | 0.26 mg | 2 mg | 13 orau | 5.1 orau | 769 g |
| Huaora B9, folate | 9 µg | 400 µg | 2.3 orau | 0.9 orau | 4444 g |
| Huaora B12, cobalamin | 2.61 µg | 3 µg | 87 orau | 34.4 orau | 115 g |
| Huaora PP, KORE | 4.45 mg | 20 mg | 22.3 orau | 8.8 orau | 449 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 357 mg | 2500 mg | 14.3 orau | 5.7 orau | 700 g |
| Konupūmā, Ca | 8 mg | 1000 mg | 0.8 orau | 0.3 orau | 12500 g |
| Konupora, Mg | 25 mg | 400 mg | 6.3 orau | 2.5 orau | 1600 g |
| Konutai, Na | 73 mg | 1300 mg | 5.6 orau | 2.2 orau | 1781 g |
| Sulphur, S | 275.3 mg | 1000 mg | 27.5 orau | 10.9 orau | 363 g |
| Paihere, P | 209 mg | 800 mg | 26.1 orau | 10.3 orau | 383 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.82 mg | 18 mg | 15.7 orau | 6.2 orau | 638 g |
| Manganese, Mn | 0.016 mg | 2 mg | 0.8 orau | 0.3 orau | 12500 g |
| Parahi, Cu | 105 µg | 1000 µg | 10.5 orau | 4.2 orau | 952 g |
| Selenium, Mena | 22.8 µg | 55 µg | 41.5 orau | 16.4 orau | 241 g |
| Zinc, Zn | 7.46 mg | 12 mg | 62.2 orau | 24.6 orau | 161 g |
| Nga waikawa Amino Nui | |||||
| Arginine * | 1.74 g | ~ | |||
| valine | 1.339 g | ~ | |||
| Histidine * | 0.943 g | ~ | |||
| Isoleucine | 1.238 g | ~ | |||
| leucine | 2.176 g | ~ | |||
| lysine | 2.291 g | ~ | |||
| methionine | 0.705 g | ~ | |||
| threonine | 1.203 g | ~ | |||
| tryptophan | 0.308 g | ~ | |||
| phenylalanine | 1.075 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 1.661 g | ~ | |||
| Ko te waikawa Aspartic | 2.515 g | ~ | |||
| glycine | 1.502 g | ~ | |||
| waikawa glutamic | 4.136 g | ~ | |||
| Proline | 1.216 g | ~ | |||
| serine | 1.053 g | ~ | |||
| tyrosine | 0.925 g | ~ | |||
| cysteine | 0.308 g | ~ | |||
| Taimana | |||||
| cholesterol | 81 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 5.99 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.01 g | ~ | |||
| 12: 0 Laurika | 0.01 g | ~ | |||
| 14: 0 Tuuturu | 0.46 g | ~ | |||
| 16:0 XNUMX Palmitic | 3.52 g | ~ | |||
| 18: 0 Stearin | 1.99 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 6.27 g | min 16.8 g | 37.3 orau | 14.7 orau | |
| 16: 1 Palmitoleic | 0.53 g | ~ | |||
| 18:1 Olein (omega-9) | 5.73 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.01 g | ~ | |||
| Nga waikawa hinu momona | 0.43 g | i 11.2 ki 20.6 | 3.8 orau | 1.5 orau | |
| 18: 2 Linoleic | 0.35 g | ~ | |||
| 18: 3 Linolenika | 0.03 g | ~ | |||
| 20: 4 Arachidonic | 0.04 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.03 g | i 0.9 ki 3.7 | 3.3 orau | 1.3 orau | |
| Nga waikawa momi Omega-6 | 0.39 g | i 4.7 ki 16.8 | 8.3 orau | 3.3 orau |
Ko te uara o te kaha ko 253 kcal.
- 3 Oz = 85 g (215.1 kCal)
- mongamonga, maoa, haunga te otaota (hua mai i te 1 lb te kiko mata me te otaota) = 207 гр (523.7 кКал)
He mītiiti i whiriwhiria, rara, rimu matotoru (rara 6-9), kikokiko kiko, parai taonga i te huaora me nga kohuke penei: te huaora B2 - 12,2%, te huaora B6 - 13%, te huaora B12 - 87%, te huaora PP - 22,3%, te pāhare pāporo - 14,3%, te ūkuikui - 26,1 , 15,7%, rino - 41,5%, waatea - 62,2%, 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.
- 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.
Tags: ihirangi pūngoi 253 kcal, kohinga matū, uara kai, huaora, kohuke, he aha te take i whai hua ai? He koikoi pai, he rara, he mata matotoru (rara 6-9), he kai kiko, he parai, he Calories, he kai totika, he taonga whaihua He kau momona, he rara, he mata matotoru (rara 6-9), he kiko kikokore, parai