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 | 361 kcal | 1684 kcal | 21.4 orau | 5.9 orau | 466 g |
| Pūmua | 22.13 g | 76 g | 29.1 orau | 8.1 orau | 343 g |
| Fats | 29.59 g | 56 g | 52.8 orau | 14.6 orau | 189 g |
| Water | 47.06 g | 2273 g | 2.1 orau | 0.6 orau | 4830 g |
| Ash | 1.14 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.09 mg | 1.5 mg | 6% | 1.7 orau | 1667 g |
| Huaora B2, Riboflavin | 0.22 mg | 1.8 mg | 12.2 orau | 3.4 orau | 818 g |
| Huaora B4, kowhiri | 86.4 mg | 500 mg | 17.3 orau | 4.8 orau | 579 g |
| Huaora B5, Pantothenic | 0.61 mg | 5 mg | 12.2 orau | 3.4 orau | 820 g |
| Huaora B6, pyridoxine | 0.11 mg | 2 mg | 5.5 orau | 1.5 orau | 1818 |
| Huaora B9, folate | 14 mcg | 400 mcg | 3.5 orau | 1% | 2857 g |
| Huaora B12, cobalamin | 2.54 .g | 3 mg | 84.7 orau | 23.5 orau | 118 g |
| Huaora D, calciferol | 0.1 .g | 10 .g | 1% | 0.3 orau | 10000 g |
| Huaora D3, cholecalciferol | 0.1 .g | ~ | |||
| Huaora E, alpha-tocopherol, TE | 0.12 mg | 15 mg | 0.8 orau | 0.2 orau | 12500 g |
| Huaora K, phylloquinone, | 5.3 mcg | 120 mcg | 4.4 orau | 1.2 orau | 2264 g |
| Huaora PP | 7 mg | 20 mg | 35 orau | 9.7 orau | 286 g |
| Betaine | 11.3 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 270 mg | 2500 mg | 10.8 orau | 3% | 926 g |
| Konupūmā, Ca | 19 mg | 1000 mg | 1.9 orau | 0.5 orau | 5263 g |
| Konupora, Mg | 23 mg | 400 mg | 5.8 orau | 1.6 orau | 1739 g |
| Konutai, Na | 76 mg | 1300 mg | 5.8 orau | 1.6 orau | 1711 |
| Sulphur, S | 221.3 mg | 1000 mg | 22.1 orau | 6.1 orau | 452 g |
| Paihere, P | 178 mg | 800 mg | 22.3 orau | 6.2 orau | 449 g |
| Nga waahanga hikoi | |||||
| Rino, Fe | 1.88 mg | 18 mg | 10.4 orau | 2.9 orau | 957 g |
| Manganese, Mn | 0.02 mg | 2 mg | 1% | 0.3 orau | 10000 g |
| Parahi, Cu | 121 .g | 1000 mcg | 12.1 orau | 3.4 orau | 826 g |
| Selenium, Mena | 23.9 .g | 55 mcg | 43.5 orau | 12 orau | 230 g |
| Zinc, Zn | 4 mg | 12 mg | 33.3 orau | 9.2 orau | 300 g |
| Nga waikawa amino nui | |||||
| Arginine * | 1.315 g | ~ | |||
| Valine | 1.194 g | ~ | |||
| Histidine * | 0.701 g | ~ | |||
| Isoleucine | 1.068 g | ~ | |||
| Leucine | 1.721 g | ~ | |||
| lysine | 1.954 g | ~ | |||
| methionine | 0.568 g | ~ | |||
| threonine | 0.947 g | ~ | |||
| Tryptophan | 0.259 g | ~ | |||
| phenylalanine | 0.901 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 1,331 te g | ~ | |||
| Ko te waikawa Aspartic | 1.948 g | ~ | |||
| Glycine | 1.081 g | ~ | |||
| waikawa glutamic | 3.211 g | ~ | |||
| Proline | 0.928 g | ~ | |||
| Serine | 0.823 g | ~ | |||
| tyrosine | 0.744 g | ~ | |||
| cysteine | 0.264 g | ~ | |||
| Heto (houra) | |||||
| cholesterol | 99 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 12.7 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.07 g | ~ | |||
| 12: 0 Lauric | 0.12 g | ~ | |||
| 14: 0 Tuuturu | 1.14 g | ~ | |||
| 16: 0 Palmitic | 6.43 g | ~ | |||
| 18: 0 Stearic | 4.02 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 12.12 g | min 16.8g | 72.1 orau | 20 orau | |
| 16: 1 Palmitoleic | 0.86 g | ~ | |||
| 18: 1 Oleic (omega-9) | 10.89 g | ~ | |||
| Nga waikawa hinu momona | 2.37 g | mai i te 11.2 ki te 20.6 g | 21.2 orau | 5.9 orau | |
| 18: 2 Linoleic | 1.74 g | ~ | |||
| 18: 3 Linolenic | 0.52 g | ~ | |||
| 20: 4 Arachidonic | 0.11 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.52 g | mai i te 0.9 ki te 3.7 g | 57.8 orau | 16 orau | |
| Nga waikawa momi Omega-6 | 1.85 g | mai i te 4.7 ki te 16.8 g | 39.4 orau | 10.9 orau |
Ko te uara o te kaha ko 361 kcal.
- 3 oz = 85 g (306.9 pauna)
- te pihi, tunua, haunga te otaota (hua mai i te 1 lb te kiko mata me te otaota) = 229 g (826.7 kcal)
Reme, rara, ka tunua ki te ahi puare whai rawa i roto i nga huaora me nga kohuke penei: huaora B2 - 12,2%, kowhatu - 17,3%, huaora B5 - 12,2%, huaora B12 me 84.7%, huaora PP - 35%, ūkuikui me 22.3%, parahi - na 12.1%, waatea - 43,5%, konutea - 33,3%
- 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.
- Matuorakouawai he waahanga no te lecithin, he mea nui ki te whakahiato me te pungao o te phospholipids i roto i te ate, he putake o nga roopu methyl koreutu, he kaupapa lipotropic.
- 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.
- 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 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: ko nga karamu 361 kcal, kohinga matū, uara kai, huaora, kohuke whai kiko atu i te Reme, rara, ka tunua ki te ahi puare, nga kaata, nga matūkai, nga hua whaihua o te Reme, rara, ka tunua ki te ahi puare