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 | 186 kcal | 1684 kcal | 11 orau | 5.9 orau | 905 g |
| Pūmua | 28.08 g | 76 g | 36.9 orau | 19.8 orau | 271 g |
| Fats | 7.33 g | 56 g | 13.1 orau | 7% | 764 g |
| Water | 63.53 g | 2273 g | 2.8 orau | 1.5 orau | 3578 g |
| Ash | 1.48 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.11 mg | 1.5 mg | 7.3 orau | 3.9 orau | 1364 g |
| Huaora B2, Riboflavin | 0.3 mg | 1.8 mg | 16.7 orau | 9% | 600 g |
| Huaora B5, Pantothenic | 0.69 mg | 5 mg | 13.8 orau | 7.4 orau | 725 g |
| Huaora B6, pyridoxine | 0.14 mg | 2 mg | 7% | 3.8 orau | 1429 g |
| Huaora B9, folate | 23 mcg | 400 mcg | 5.8 orau | 3.1 orau | 1739 g |
| Huaora B12, cobalamin | 3.03 .g | 3 mg | 101 orau | 54.3 orau | 99 g |
| Huaora E, alpha-tocopherol, TE | 0.2 mg | 15 mg | 1.3 orau | 0.7 orau | 7500 g |
| Huaora PP | 6.61 mg | 20 mg | 33.1 orau | 17.8 orau | 303 |
| Makariniihi | |||||
| Te pāhare pāporo, K | 335 mg | 2500 mg | 13.4 orau | 7.2 orau | 746 g |
| Konupūmā, Ca | 13 mg | 1000 mg | 1.3 orau | 0.7 orau | 7692 g |
| Konupora, Mg | 31 mg | 400 mg | 7.8 orau | 4.2 orau | 1290 g |
| Konutai, Na | 76 mg | 1300 mg | 5.8 orau | 3.1 orau | 1711 |
| Sulphur, S | 280.8 mg | 1000 mg | 28.1 orau | 15.1 orau | 356 g |
| Paihere, P | 224 mg | 800 mg | 28 orau | 15.1 orau | 357 g |
| Nga waahanga hikoi | |||||
| Rino, Fe | 2.34 mg | 18 mg | 13 orau | 7% | 769 g |
| Manganese, Mn | 0.029 mg | 2 mg | 1.5 orau | 0.8 orau | 6897 g |
| Parahi, Cu | 151 .g | 1000 mcg | 15.1 orau | 8.1 orau | 662 g |
| Selenium, Mena | 31.7 mcg | 55 mcg | 57.6 orau | 31 orau | 174 g |
| Zinc, Zn | 5.77 mg | 12 mg | 48.1 orau | 25.9 orau | 208 g |
| Nga waikawa amino nui | |||||
| Arginine * | 1.668 g | ~ | |||
| Valine | 1.515 g | ~ | |||
| Histidine * | 0.889 g | ~ | |||
| Isoleucine | 1.355 g | ~ | |||
| Leucine | 2.184 g | ~ | |||
| lysine | 2.479 g | ~ | |||
| methionine | 0.72 g | ~ | |||
| threonine | 1.202 g | ~ | |||
| Tryptophan | 0.328 g | ~ | |||
| phenylalanine | 1.143 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 1.688 g | ~ | |||
| Ko te waikawa Aspartic | 2.471 g | ~ | |||
| Glycine | 1.371 g | ~ | |||
| waikawa glutamic | 4.074 g | ~ | |||
| Proline | 1.178 g | ~ | |||
| Serine | 1.044 g | ~ | |||
| tyrosine | 0.944 g | ~ | |||
| cysteine | 0.335 g | ~ | |||
| Heto (houra) | |||||
| cholesterol | 90 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 2.62 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.01 g | ~ | |||
| 12: 0 Lauric | 0.02 g | ~ | |||
| 14: 0 Tuuturu | 0.19 g | ~ | |||
| 16: 0 Palmitic | 1.42 g | ~ | |||
| 18: 0 Stearic | 0.87 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 2.95 g | min 16.8g | 17.6 orau | 9.5 orau | |
| 16: 1 Palmitoleic | 0.22 g | ~ | |||
| 18: 1 Oleic (omega-9) | 2.67 g | ~ | |||
| Nga waikawa hinu momona | 0.67 g | mai i te 11.2 ki te 20.6 g | 6% | 3.2 orau | |
| 18: 2 Linoleic | 0.5 g | ~ | |||
| 18: 3 Linolenic | 0.1 g | ~ | |||
| 20: 4 Arachidonic | 0.07 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.1 g | mai i te 0.9 ki te 3.7 g | 11.1 orau | 6% | |
| Nga waikawa momi Omega-6 | 0.57 g | mai i te 4.7 ki te 16.8 g | 12.1 orau | 6.5 orau |
Ko te uara pūngao ko te 186 Calories
- 3 oz = 85 g (158.1 pauna)
- te kohinga, tunua (hua mai i te 1 lb te kai mata) = 327 g (608.2 kcal)
Reme, hope me te pakihiwi, hiroki noa iho, he mea taarua, ka tunua ki te ahi tuwhera whai rawa i roto i nga huaora me nga kohuke penei: huaora B2 me 16.7%, huaora B5 - 13,8%, huaora B12 - 101%, huaora PP - 33,1%, pāhare pāporo o 13.4%, ūkuikui - 28%, rino - 13% , parahi - 15,1%, waatea - 57,6%, konutea - 48,1%
- 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.
- 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 e uru ana ki te whakarewa rino me te whakaihiihi i te pūmua me te warowaihā 'te tukatuka ki te whakarato hāora 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 hipa ake nei ko te nui o te pata konutea ka aukati i te mimiti o te parahi, no reira ka whanakehia te whanaketanga anemia.
tapanga: nga kohinga 186 kcal, kohinga matū, uara kai, huaora, kohuke nui atu i te Reme whaihua, te hope me te pakihiwi, hiroki noa iho, piua, tunua ki runga i te ahi puare, nga kaata, nga matūkai, nga painga whaihua o te Reme, te hope me te pakihiwi, kikokore noa iho. he mea taurite, ka tunua ki te ahi tuwhera