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 | 201 kcal | 1684 kcal | 11.9 orau | 5.9 orau | 838 g |
| Pūmua | 26.71 g | 76 g | 35.1 orau | 17.5 orau | 285 g |
| Fats | 9.63 g | 56 g | 17.2 orau | 8.6 orau | 582 g |
| Water | 63.75 g | 2273 g | 2.8 orau | 1.4 orau | 3565 g |
| Ash | 1.05 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.131 mg | 1.5 mg | 8.7 orau | 4.3 orau | 1145 g |
| Huaora B2, Riboflavin | 0.36 mg | 1.8 mg | 20 orau | 10 orau | 500 g |
| Huaora B5, Pantothenic | 0.876 mg | 5 mg | 17.5 orau | 8.7 orau | 571 g |
| Huaora B6, pyridoxine | 0.394 mg | 2 mg | 19.7 orau | 9.8 orau | 508 g |
| Huaora B12, cobalamin | 3.01 .g | 3 mg | 100.3 orau | 49.9 orau | 100 g |
| Huaora PP, | 5.812 mg | 20 mg | 29.1 orau | 14.5 orau | 344 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 318 mg | 2500 mg | 12.7 orau | 6.3 orau | 786 g |
| Konupūmā, Ca | 16 mg | 1000 mg | 1.6 orau | 0.8 orau | 6250 g |
| Konupora, Mg | 24 mg | 400 mg | 6% | 3% | 1667 g |
| Konutai, Na | 80 mg | 1300 mg | 6.2 orau | 3.1 orau | 1625 g |
| Sulphur, S | 267.1 mg | 1000 mg | 26.7 orau | 13.3 orau | 374 g |
| Paihere, P | 207 mg | 800 mg | 25.9 orau | 12.9 orau | 386 g |
| Nga waahanga hikoi | |||||
| Rino, Fe | 2.05 mg | 18 mg | 11.4 orau | 5.7 orau | 878 g |
| Manganese, Mn | 0.014 mg | 2 mg | 0.7 orau | 0.3 orau | I te 14286 g |
| Parahi, Cu | 153 .g | 1000 mcg | 15.3 orau | 7.6 orau | 654 g |
| Selenium, Mena | 11 mcg | 55 mcg | 20 orau | 10 orau | 500 g |
| Zinc, Zn | 5.14 mg | 12 mg | 42.8 orau | 21.3 orau | 233 g |
| Nga waikawa amino nui | |||||
| Arginine * | 1.586 g | ~ | |||
| Valine | 1.44 g | ~ | |||
| Histidine * | 0.846 g | ~ | |||
| Isoleucine | 1.291 g | ~ | |||
| Leucine | 2.077 g | ~ | |||
| lysine | 2.359 g | ~ | |||
| methionine | 0.684 g | ~ | |||
| threonine | 1.141 g | ~ | |||
| Tryptophan | 0.312 g | ~ | |||
| phenylalanine | 1.086 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 1.607 g | ~ | |||
| Ko te waikawa Aspartic | 2.351 g | ~ | |||
| Glycine | 1.304 g | ~ | |||
| waikawa glutamic | 3.877 g | ~ | |||
| Proline | 1.12 g | ~ | |||
| Serine | 0.992 g | ~ | |||
| tyrosine | 0.898 g | ~ | |||
| cysteine | 0.321 g | ~ | |||
| Heto (houra) | |||||
| cholesterol | 87 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 4.048 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.009 g | ~ | |||
| 12: 0 Lauric | 0.023 g | ~ | |||
| 14: 0 Tuuturu | 0.303 g | ~ | |||
| 15: 0 Pentadecanoic | 0.044 g | ~ | |||
| 16: 0 Palmitic | 2.031 g | ~ | |||
| 17: 0 Margarine | 0.119 g | ~ | |||
| 18: 0 Stearic | 1.501 g | ~ | |||
| 20: 0 Arachidic | 0.018 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.857 g | min 16.8g | 23 orau | 11.4 orau | |
| 14: 1 Mirandolina | 0.014 g | ~ | |||
| 16: 1 Palmitoleic | 0.174 g | ~ | |||
| 18: 1 Oleic (omega-9) | 3.567 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.03 g | ~ | |||
| Nga waikawa hinu momona | 0.418 g | mai i te 11.2 ki te 20.6 g | 3.7 orau | 1.8 orau | |
| 18: 2 Linoleic | 0.249 g | ~ | |||
| 18: 3 Linolenic | 0.116 g | ~ | |||
| 20: 4 Arachidonic | 0.038 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.116 g | mai i te 0.9 ki te 3.7 g | 12.9 orau | 6.4 orau | |
| Nga waikawa momi Omega-6 | 0.287 g | mai i te 4.7 ki te 16.8 g | 6.1 orau | 3% |
Ko te uara o te kaha ko 201 kcal.
- 3 oz = 85 g (170.9 pauna)
- te pihi, tunua, haunga te otaota (hua mai i te 1 lb te kiko mata me te otaota) = 236 g (474.4 kcal)
Reme, Ahitereiria, Huinga Makariri, he kai noa, ka tuaina ki te 1/8 ″ ngako, ka maoa he taonga i roto i nga huaora me nga kohuke penei: huaora B2 - 20%, huaora B5 - 17,5%, huaora B6 - 19,7%, huaora B12 - 100,3%, huaora PP - 29,1%, pāhare pāporo - 12,7 , 25,9%, ūkuikui - 11,4%, rino - 15.3%, parahi me te 20%, te waatea - 42,8%, konutea - XNUMX%
- B2 huaora ka whai wāhi ki nga tauhohenga whakaheke-hāora me te whakatairanga i te tae o te tae e te kaitohutohu 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, te kiriuhi mucous, te takahi i te marama, me te tirohanga o te kakarauritanga.
- 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.
- B6 huaora whai wāhi ki te pupuri i te urupare ārai, ngā tukanga aukati me te whakaohooho i roto i te punaha io, ki te panoni o te waikawa amino, te pungao tryptophan, te lipid, me te waikawa nukarau e whai kiko ana ki te hanga totika o nga toto toto whero, kia mau tonu ai nga taumata homocysteine toto Ko te whakaheke i te hiahia ka uru ki te koretake o te kai o te huaora B6, me nga mate o te kiri, te whanaketanga kua kitea, te anemia.
- 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.
- Pāhare pāporo Ko te katote intracellular matua e uru ana ki te whakaritenga o te wai, te waikawa, me te toenga electrolyte, e uru ana ki nga hiahia io, me te whakatau i te toto.
- 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 i roto i te whakarewa o te rino me te whakaohooho i te 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 - 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 pahure ake nei ko te nui o te pata konutea ka aukati i te mimiti o te parahi, no reira ka whanakehia te mate anemia o pai: nga kohinga 201 kcal, te kohinga matū, te uara kai, te huaora, nga kohuke e whaihua ana i te Reme o Ahitereiria, Meat set, kai noa iho, ka whakapaia ki te 1/8 ″ ngako, ka tunua, nga kaata, nga matūkai, nga hua whaihua o te Reme o Ahitereiria, Meat set, meat just , whakapai ki te 1/8 ″ momona, maoa.