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 | 133 kcal | 1684 kcal | 7.9 orau | 5.9 orau | 1266 g |
| Pūmua | 20.45 g | 76 g | 26.9 orau | 20.2 orau | 372 g |
| Fats | 5.1 g | 56 g | 9.1 orau | 6.8 orau | 1098 g |
| Water | 74.08 g | 2273 g | 3.3 orau | 2.5 orau | 3068 g |
| Ash | 1.08 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.155 mg | 1.5 mg | 10.3 orau | 7.7 orau | 968 g |
| Huaora B2, Riboflavin | 0.32 mg | 1.8 mg | 17.8 orau | 13.4 orau | 563 g |
| Huaora B5, Pantothenic | 0.53 mg | 5 mg | 10.6 orau | 8% | 943 g |
| Huaora B6, pyridoxine | 0.406 mg | 2 mg | 20.3 orau | 15.3 orau | 493 g |
| Huaora B12, cobalamin | 3.01 .g | 3 mg | 100.3 orau | 75.4 orau | 100 g |
| Huaora RR, | 5.56 mg | 20 mg | 27.8 orau | 20.9 orau | 360 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 329 mg | 2500 mg | 13.2 orau | 9.9 orau | 760 g |
| Konupūmā, Ca | 7 mg | 1000 mg | 0.7 orau | 0.5 orau | I te 14286 g |
| Konupora, Mg | 22 mg | 400 mg | 5.5 orau | 4.1 orau | 1818 |
| Konutai, Na | 81 mg | 1300 mg | 6.2 orau | 4.7 orau | 1605 g |
| Sulphur, S | 204.5 mg | 1000 mg | 20.5 orau | 15.4 orau | 489 g |
| Paihere, P | 191 mg | 800 mg | 23.9 orau | 18 orau | 419 g |
| Nga waahanga hikoi | |||||
| Rino, Fe | 1.61 mg | 18 mg | 8.9 orau | 6.7 orau | 1118 g |
| Manganese, Mn | 0.012 mg | 2 mg | 0.6 orau | 0.5 orau | I te 16667 g |
| Parahi, Cu | 202 .g | 1000 mcg | 20.2 orau | 15.2 orau | 495 g |
| Selenium, Mena | 8.7 .g | 55 mcg | 15.8 orau | 11.9 orau | 632 |
| Zinc, Zn | 4.5 mg | 12 mg | 37.5 orau | 28.2 orau | 267 g |
| Nga waikawa amino nui | |||||
| Arginine * | 1.214 g | ~ | |||
| Valine | 1.103 g | ~ | |||
| Histidine * | 0.648 g | ~ | |||
| Isoleucine | 0.988 g | ~ | |||
| Leucine | 1.59 g | ~ | |||
| lysine | 1.806 g | ~ | |||
| methionine | 0.524 g | ~ | |||
| threonine | 0.874 g | ~ | |||
| Tryptophan | 0.239 g | ~ | |||
| phenylalanine | 0.831 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 1.23 g | ~ | |||
| Ko te waikawa Aspartic | 1.8 g | ~ | |||
| Glycine | 0.998 g | ~ | |||
| waikawa glutamic | 2.968 g | ~ | |||
| Proline | 0.857 g | ~ | |||
| Serine | 0.759 g | ~ | |||
| tyrosine | 0.687 g | ~ | |||
| cysteine | 0.245 g | ~ | |||
| Heto (houra) | |||||
| cholesterol | 64 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 2.008 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.004 g | ~ | |||
| 12: 0 Lauric | 0.011 g | ~ | |||
| 14: 0 Tuuturu | 0.149 g | ~ | |||
| 15: 0 Pentadecanoic | 0.02 g | ~ | |||
| 16: 0 Palmitic | 1.064 g | ~ | |||
| 17: 0 Margarine | 0.061 g | ~ | |||
| 18: 0 Stearic | 0.689 g | ~ | |||
| 20: 0 Arachidic | 0.009 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.157 g | min 16.8g | 12.8 orau | 9.6 orau | |
| 14: 1 Mirandolina | 0.009 g | ~ | |||
| 16: 1 Palmitoleic | 0.108 g | ~ | |||
| 18: 1 Oleic (omega-9) | 1.984 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.018 g | ~ | |||
| Nga waikawa hinu momona | 0.246 g | mai i te 11.2 ki te 20.6 g | 2.2 orau | 1.7 orau | |
| 18: 2 Linoleic | 0.149 g | ~ | |||
| 18: 3 Linolenic | 0.068 g | ~ | |||
| 20: 4 Arachidonic | 0.029 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.068 g | mai i te 0.9 ki te 3.7 g | 7.6 orau | 5.7 orau | |
| Nga waikawa momi Omega-6 | 0.178 g | mai i te 4.7 ki te 16.8 g | 3.8 orau | 2.9 orau |
Ko te uara o te kaha ko 133 kcal.
- Oz = 28.35 g (37.7 kcal)
- 3 oz = 85 g (113.1 pauna)
- lb = 453.6 g (603.3 kcal)
Reme, Ahitereiria, hiu, he hiroki wehe noa, kuti kia 1/8″ te ngako, mata he nui nga huaora me nga kohuke penei: huaora B2 – 17,8 %, huaora B6 – 20,3 %, huaora B12 – 100,3 %, huaora PP – 27,8 %, pāhare pāporo – 13.2 %, ūkuikui – 23,9 %, parahi – 20,2 %, selenium – 15,8 %, zinc – 37,5 %
- B2 huaora ka whai wāhi atu 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, i nga kiriuhi mucous, i te takahi i te marama me te tirohanga o te ahiahi.
- 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 nui e uru atu ana ki te whakaritenga o te wai, te waikawa, me te toenga electrolyte, e uru ana ki nga mahi whakaoho io, whakaritenga o 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 i roto i te hātepe syntesis me te wehenga o te warowaihā, te pūmua, te ngako, te waikawa ngota, me te whakaritenga i te kīanga o te 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 taatai, te kitea o nga ngoikoretanga o te kopu. Ko te rangahau i nga tau kua taha ake nei, na te nui o te pata konutea ka aukati i te ngongo o te parahi, no reira ka whanake te mate anemia.
tapanga: nga Calories 133 kcal, hanganga matū, uara kai, huaora, kohuke whaihua atu i te Reme, Ahitereiria, shank, wehea hiroki anake, kuti ki te 1/8″ ngako, Calories mata, matūkai, āhuatanga painga o te Reme, Ahitereiria, shank, wehea hiroki anake, kuti ki te 1/8″ te ngako, mata