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 | 18.59 g | 76 g | 24.5 orau | 12.2 orau | 409 g |
| Fats | 13.48 g | 56 g | 24.1 orau | 12 orau | 415 g |
| Water | 67.64 g | 2273 g | 3% | 1.5 orau | 3360 g |
| Ash | 0.98 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.142 mg | 1.5 mg | 9.5 orau | 4.7 orau | 1056 g |
| Huaora B2, Riboflavin | 0.292 mg | 1.8 mg | 16.2 orau | 8.1 orau | 616 g |
| Huaora B5, Pantothenic | 0.495 mg | 5 mg | 9.9 orau | 4.9 orau | 1010 |
| Huaora B6, pyridoxine | 0.367 mg | 2 mg | 18.4 orau | 9.2 orau | 545 g |
| Huaora B12, cobalamin | 2.75 .g | 3 mg | 91.7 orau | 45.6 orau | 109 g |
| Huaora PP, | 5.06 mg | 20 mg | 25.3 orau | 12.6 orau | 395 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 301 mg | 2500 mg | 12 orau | 6% | 831 g |
| Konupūmā, Ca | 9 mg | 1000 mg | 0.9 orau | 0.4 orau | 11111 g |
| Konupora, Mg | 20 mg | 400 mg | 5% | 2.5 orau | 2000 |
| Konutai, Na | 75 mg | 1300 mg | 5.8 orau | 2.9 orau | 1733 g |
| Sulphur, S | 185.9 mg | 1000 mg | 18.6 orau | 9.3 orau | 538 g |
| Paihere, P | 176 mg | 800 mg | 22 orau | 10.9 orau | 455 g |
| Nga waahanga hikoi | |||||
| Rino, Fe | 1.48 mg | 18 mg | 8.2 orau | 4.1 orau | 1216 |
| Manganese, Mn | 0.01 mg | 2 mg | 0.5 orau | 0.2 orau | 20000 g |
| Parahi, Cu | 181 mcg | 1000 mcg | 18.1 orau | 9% | 552 g |
| Selenium, Mena | 7.8 .g | 55 mcg | 14.2 orau | 7.1 orau | 705 g |
| Zinc, Zn | 4.04 mg | 12 mg | 33.7 orau | 16.8 orau | 297 g |
| Nga waikawa amino nui | |||||
| Arginine * | 1.103 g | ~ | |||
| Valine | 1.002 g | ~ | |||
| Histidine * | 0.589 g | ~ | |||
| Isoleucine | 0.898 g | ~ | |||
| Leucine | 1.445 g | ~ | |||
| lysine | 1.642 g | ~ | |||
| methionine | 0.476 g | ~ | |||
| threonine | 0.794 g | ~ | |||
| Tryptophan | 0.217 g | ~ | |||
| phenylalanine | 0.755 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 1.118 g | ~ | |||
| Ko te waikawa Aspartic | 1.636 g | ~ | |||
| Glycine | 0.907 g | ~ | |||
| waikawa glutamic | 2.697 g | ~ | |||
| Proline | 0.779 g | ~ | |||
| Serine | 0.69 g | ~ | |||
| tyrosine | 0.625 g | ~ | |||
| cysteine | 0.223 g | ~ | |||
| Heto (houra) | |||||
| cholesterol | 66 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 6.389 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.022 g | ~ | |||
| 12: 0 Lauric | 0.041 g | ~ | |||
| 14: 0 Tuuturu | 0.516 g | ~ | |||
| 15: 0 Pentadecanoic | 0.079 g | ~ | |||
| 16: 0 Palmitic | 3.053 g | ~ | |||
| 17: 0 Margarine | 0.203 g | ~ | |||
| 18: 0 Stearic | 2.45 g | ~ | |||
| 20: 0 Arachidic | 0.025 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 5.549 g | min 16.8g | 33 orau | 16.4 orau | |
| 14: 1 Mirandolina | 0.023 g | ~ | |||
| 16: 1 Palmitoleic | 0.269 g | ~ | |||
| 18: 1 Oleic (omega-9) | 5.109 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.048 g | ~ | |||
| Nga waikawa hinu momona | 0.57 g | mai i te 11.2 ki te 20.6 g | 5.1 orau | 2.5 orau | |
| 18: 2 Linoleic | 0.347 g | ~ | |||
| 18: 3 Linolenic | 0.164 g | ~ | |||
| 20: 4 Arachidonic | 0.059 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.164 g | mai i te 0.9 ki te 3.7 g | 18.2 orau | 9.1 orau | |
| Nga waikawa momi Omega-6 | 0.406 g | mai i te 4.7 ki te 16.8 g | 8.6 orau | 4.3 orau |
Ko te uara o te kaha ko 201 kcal.
- Oz = 28.35 g (57 kcal)
- 3 oz = 85 g (170.9 pauna)
- lb = 453.6 g (911.7 kcal)
Reme, Ahitereiria, shank, ka wehea te hiroki me te momona, ka tapahia ki te 1/8 ″ momona, mata whai rawa i roto i nga huaora me nga kohuke penei: ko te huaora B2 ko te 16.2%, te huaora B6 - 18,4%, te huaora B12 me te 91.7%, te huaora PP - 25,3%, te pāhare pāporo 12%, te ūkuikui - 22%, te parahi - 18,1, 14,2%, waatea - 33,7%, 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.
- 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.
- 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 i 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 ngongo o te parahi, no reira ka kaha ake te piki o te anemia pai: nga kohinga 201 kcal, kohinga matū, uara kai, huaora, kohuke whai kiko atu i te Reme, Ahitereiria, shank, wehenga hiroki me te ngako, ka tapahia ki te 1/8 ″ ngako, kao paraoa, nga kai totika, nga painga whaihua o te Reme, Ahitereiria, shank, ka wehe te hiroki me te momona, ka tapahia ki te 1/8 ″ momona, mata