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 | 276 kcal | 1684 kcal | 16.4 orau | 5.9 orau | 610 g |
| Pūmua | 22.51 g | 76 g | 29.6 orau | 10.7 orau | 338 g |
| Fats | 19.97 g | 56 g | 35.7 orau | 12.9 orau | 280 g |
| Water | 56.26 g | 2273 g | 2.5 orau | 0.9 orau | 4040 g |
| Ash | 1.21 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.09 mg | 1.5 mg | 6% | 2.2 orau | 1667 g |
| Huaora B2, Riboflavin | 0.24 mg | 1.8 mg | 13.3 orau | 4.8 orau | 750 g |
| Huaora B4, kowhiri | 87.9 mg | 500 mg | 17.6 orau | 6.4 orau | 569 g |
| Huaora B5, Pantothenic | 0.7 mg | 5 mg | 14 orau | 5.1 orau | 714 g |
| Huaora B6, pyridoxine | 0.13 mg | 2 mg | 6.5 orau | 2.4 orau | 1538 g |
| Huaora B9, folate | 21 mcg | 400 mcg | 5.3 orau | 1.9 orau | 1905 |
| Huaora B12, cobalamin | 2.64 .g | 3 mg | 88 orau | 31.9 orau | 114 g |
| Huaora D, calciferol | 0.1 .g | 10 .g | 1% | 0.4 orau | 10000 g |
| Huaora D3, cholecalciferol | 0.1 .g | ~ | |||
| Huaora E, alpha-tocopherol, TE | 0.14 mg | 15 mg | 0.9 orau | 0.3 orau | 10714 g |
| Huaora K, phylloquinone, | 4.6 mcg | 120 mcg | 3.8 orau | 1.4 orau | 2609 g |
| Huaora PP | 6.15 mg | 20 mg | 30.8 orau | 11.2 orau | 325 g |
| Betaine | 11.6 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 251 mg | 2500 mg | 10 orau | 3.6 orau | 996 g |
| Konupūmā, Ca | 20 mg | 1000 mg | 2% | 0.7 orau | 5000 g |
| Konupora, Mg | 23 mg | 400 mg | 5.8 orau | 2.1 orau | 1739 g |
| Konutai, Na | 66 mg | 1300 mg | 5.1 orau | 1.8 orau | 1970 |
| Sulphur, S | 225.1 mg | 1000 mg | 22.5 orau | 8.2 orau | 444 g |
| Paihere, P | 184 mg | 800 mg | 23 orau | 8.3 orau | 435 g |
| Nga waahanga hikoi | |||||
| Rino, Fe | 1.97 mg | 18 mg | 10.9 orau | 3.9 orau | 914 g |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1 orau | 0.4 orau | 9091 g |
| Parahi, Cu | 108 mcg | 1000 mcg | 10.8 orau | 3.9 orau | 926 g |
| Selenium, Mena | 26.2 mcg | 55 mcg | 47.6 orau | 17.2 orau | 210 g |
| Zinc, Zn | 5.23 mg | 12 mg | 43.6 orau | 15.8 orau | 229 g |
| Nga waikawa amino nui | |||||
| Arginine * | 1.337 g | ~ | |||
| Valine | 1.215 g | ~ | |||
| Histidine * | 0.713 g | ~ | |||
| Isoleucine | 1.086 g | ~ | |||
| Leucine | 1.751 g | ~ | |||
| lysine | 1.988 g | ~ | |||
| methionine | 0.578 g | ~ | |||
| threonine | 0.963 g | ~ | |||
| Tryptophan | 0.263 g | ~ | |||
| phenylalanine | 0.916 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 1.354 g | ~ | |||
| Ko te waikawa Aspartic | 1.981 g | ~ | |||
| Glycine | 1.099 g | ~ | |||
| waikawa glutamic | 3.266 g | ~ | |||
| Proline | 0.944 g | ~ | |||
| Serine | 0.837 g | ~ | |||
| tyrosine | 0.756 g | ~ | |||
| cysteine | 0.269 g | ~ | |||
| Heto (houra) | |||||
| cholesterol | 92 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 8.44 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.05 g | ~ | |||
| 12: 0 Lauric | 0.08 g | ~ | |||
| 14: 0 Tuuturu | 0.75 g | ~ | |||
| 16: 0 Palmitic | 4.3 g | ~ | |||
| 18: 0 Stearic | 2.68 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 8.17 g | min 16.8g | 48.6 orau | 17.6 orau | |
| 16: 1 Palmitoleic | 0.58 g | ~ | |||
| 18: 1 Oleic (omega-9) | 7.34 g | ~ | |||
| Nga waikawa hinu momona | 1.62 g | mai i te 11.2 ki te 20.6 g | 14.5 orau | 5.3 orau | |
| 18: 2 Linoleic | 1.19 g | ~ | |||
| 18: 3 Linolenic | 0.34 g | ~ | |||
| 20: 4 Arachidonic | 0.09 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.34 g | mai i te 0.9 ki te 3.7 g | 37.8 orau | 13.7 orau | |
| Nga waikawa momi Omega-6 | 1.28 g | mai i te 4.7 ki te 16.8 g | 27.2 orau | 9.9 orau |
Ko te uara pūngao ko te 276 Calories
- 3 oz = 85 g (234.6 pauna)
- te pihi, tunua, haunga te otaota (hua mai i te 1 lb te kiko mata me te otaota) = 269 g (742.4 kcal)
Reme, pokohiwi me te pakihiwi, tunua whai rawa i roto i nga momo huaora me nga kohuke penei: te huaora B2 me te 13.3%, te kowhatu - 17,6%, te huaora B5 - 14%, te huaora B12 - 88%, te huaora PP - 30,8%, te ūkuikui - 23%, te waatea - 47.6 ia ōrau, konutea me 43.6%
- 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.
- 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 - 276 kcal, hanganga matū, uara kai, huaora, kohuke whai kiko atu i te Reme, pokohiwi me te pakihiwi, tunua, Calories, matūkai, taonga whaihua o te Reme, he pokohiwi me te pakihiwi, tunua.