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 | 210 kcal | 1684 kcal | 12.5 orau | 6% | 802 g |
| Pūmua | 27.12 g | 76 g | 35.7 orau | 17 orau | 280 g |
| Fats | 10.5 g | 56 g | 18.8 orau | 9% | 533 g |
| Water | 61.38 g | 2273 g | 2.7 orau | 1.3 orau | 3703 g |
| Ash | 1.45 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.1 mg | 1.5 mg | 6.7 orau | 3.2 orau | 1500 g |
| Huaora B2, Riboflavin | 0.28 mg | 1.8 mg | 15.6 orau | 7.4 orau | 643 g |
| Huaora B4, kowhiri | 104 mg | 500 mg | 20.8 orau | 9.9 orau | 481 g |
| Huaora B5, Pantothenic | 0.69 mg | 5 mg | 13.8 orau | 6.6 orau | 725 g |
| Huaora B6, pyridoxine | 0.14 mg | 2 mg | 7% | 3.3 orau | 1429 g |
| Huaora B9, folate | 23 mcg | 400 mcg | 5.8 orau | 2.8 orau | 1739 g |
| Huaora B12, cobalamin | 3.11 .g | 3 mg | 103.7 orau | 49.4 orau | 96 g |
| Huaora D, calciferol | 0.1 .g | 10 .g | 1% | 0.5 orau | 10000 g |
| Huaora D3, cholecalciferol | 0.1 .g | ~ | |||
| Huaora E, alpha-tocopherol, TE | 0.2 mg | 15 mg | 1.3 orau | 0.6 orau | 7500 g |
| Huaora K, phylloquinone, | 5.7 .g | 120 mcg | 4.8 orau | 2.3 orau | 2105 |
| Huaora PP | 6.15 mg | 20 mg | 30.8 orau | 14.7 orau | 325 g |
| Betaine | 13.7 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 324 mg | 2500 mg | 13 orau | 6.2 orau | 772 g |
| Konupūmā, Ca | 21 mg | 1000 mg | 2.1 orau | 1% | 4762 g |
| Konupora, Mg | 29 mg | 400 mg | 7.3 orau | 3.5 orau | 1379 g |
| Konutai, Na | 83 mg | 1300 mg | 6.4 orau | 3% | 1566 |
| Sulphur, S | 271.2 mg | 1000 mg | 27.1 orau | 12.9 orau | 369 g |
| Paihere, P | 217 mg | 800 mg | 27.1 orau | 12.9 orau | 369 g |
| Nga waahanga hikoi | |||||
| Rino, Fe | 2.19 mg | 18 mg | 12.2 orau | 5.8 orau | 822 g |
| Manganese, Mn | 0.028 mg | 2 mg | 1.4 orau | 0.7 orau | 7143 g |
| Parahi, Cu | 137 mcg | 1000 mcg | 13.7 orau | 6.5 orau | 730 g |
| Selenium, Mena | 31.3 .g | 55 mcg | 56.9 orau | 27.1 orau | 176 g |
| Zinc, Zn | 6.6 mg | 12 mg | 55 orau | 26.2 orau | 182 g |
| Nga waikawa amino nui | |||||
| Arginine * | 1.611 g | ~ | |||
| Valine | 1.463 g | ~ | |||
| Histidine * | 0.859 g | ~ | |||
| Isoleucine | 1.308 g | ~ | |||
| Leucine | 2.109 g | ~ | |||
| lysine | 2.395 g | ~ | |||
| methionine | 0.696 g | ~ | |||
| threonine | 1.161 g | ~ | |||
| Tryptophan | 0.317 g | ~ | |||
| phenylalanine | 1.104 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 1.631 g | ~ | |||
| Ko te waikawa Aspartic | 2.387 g | ~ | |||
| Glycine | 1.324 g | ~ | |||
| waikawa glutamic | 3.935 g | ~ | |||
| Proline | 1.137 g | ~ | |||
| Serine | 1.008 g | ~ | |||
| tyrosine | 0.911 g | ~ | |||
| cysteine | 0.324 g | ~ | |||
| Heto (houra) | |||||
| cholesterol | 93 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 3.88 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.02 g | ~ | |||
| 12: 0 Lauric | 0.03 g | ~ | |||
| 14: 0 Tuuturu | 0.29 g | ~ | |||
| 16: 0 Palmitic | 2.08 g | ~ | |||
| 18: 0 Stearic | 1.28 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 4.24 g | min 16.8g | 25.2 orau | 12 orau | |
| 16: 1 Palmitoleic | 0.32 g | ~ | |||
| 18: 1 Oleic (omega-9) | 3.83 g | ~ | |||
| Nga waikawa hinu momona | 0.94 g | mai i te 11.2 ki te 20.6 g | 8.4 orau | 4% | |
| 18: 2 Linoleic | 0.7 g | ~ | |||
| 18: 3 Linolenic | 0.15 g | ~ | |||
| 20: 4 Arachidonic | 0.09 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.15 g | mai i te 0.9 ki te 3.7 g | 16.7 orau | 8% | |
| Nga waikawa momi Omega-6 | 0.79 g | mai i te 4.7 ki te 16.8 g | 16.8 orau | 8% |
Ko te uara o te kaha ko 210 kcal.
- 3 oz = 85 g (178.5 pauna)
- te pihi, tunua, haunga te otaota (hua mai i te 1 lb te kiko mata me te otaota) = 202 g (424.2 kcal)
Reme, pokohiwi, me nga waahanga paku, ka tunua ki te ahi ka tuwhera whai rawa i roto i nga huaora me nga kohuke penei: ko te huaora B2 he 15.6%, ko te kohinga 20.8%, huaora B5 - 13,8%, huaora B12 - 103,7%, huaora PP - 30,8%, pāhare pāporo - 13%, ūkuikui - 27,1%, rino - na 12.2%, parahi - 13,7%, waatea - 56,9%, konutea - 55%
- 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, nga kiriuhi mucous, te takahi i te marama, me te tirohanga o te ahiahi.
- 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.
- 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.
Tags: pūngoi 210 Calories, hanganga matū, uara kai, huaora, kohuke nui atu i te Reme whai painga, te pokohiwi me nga waahanga paku, ka tunua ki te ahi puare, nga kaata, nga matūkai, nga hua whaihua o te Reme, te pokohiwi me te pokohiwi kua tunua ki te ahi puare