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 | 315 kcal | 1684 kcal | 18.7 orau | 5.9 orau | 535 g |
| Pūmua | 23.43 g | 76 g | 30.8 orau | 9.8 orau | 324 g |
| Fats | 23.88 g | 56 g | 42.6 orau | 13.5 orau | 235 g |
| Water | 50.44 g | 2273 g | 2.2 orau | 0.7 orau | 4506 g |
| Ash | 1.3 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.12 mg | 1.5 mg | 8% | 2.5 orau | 1250 g |
| Huaora B2, Riboflavin | 0.36 mg | 1.8 mg | 20 orau | 6.3 orau | 500 g |
| Huaora B4, kowhiri | 95 mg | 500 mg | 19 orau | 6% | 526 g |
| Huaora B5, Pantothenic | 0.5 mg | 5 mg | 10 orau | 3.2 orau | 1000 g |
| Huaora B6, pyridoxine | 0.11 mg | 2 mg | 5.5 orau | 1.7 orau | 1818 |
| Huaora B9, folate | 1 .g | 400 mcg | 0.3 orau | 0.1 orau | 40000 g |
| Huaora B12, cobalamin | 2.53 .g | 3 mg | 84.3 orau | 26.8 orau | 119 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 | 0.13 mg | 15 mg | 0.9 orau | 0.3 orau | 11538 g |
| Huaora K, phylloquinone, | 4.9 .g | 120 mcg | 4.1 orau | 1.3 orau | 2449 g |
| Huaora PP | 7.93 mg | 20 mg | 39.7 orau | 12.6 orau | 252 g |
| Betaine | 12.5 mg | ~ | |||
| Makariniihi | |||||
| Te pāhare pāporo, K | 159 mg | 2500 mg | 6.4 orau | 2% | 1572 |
| Konupūmā, Ca | 23 mg | 1000 mg | 2.3 orau | 0.7 orau | 4348 g |
| Konupora, Mg | 19 mg | 400 mg | 4.8 orau | 1.5 orau | 2105 |
| Konutai, Na | 49 mg | 1300 mg | 3.8 orau | 1.2 orau | 2653 g |
| Sulphur, S | 234.3 mg | 1000 mg | 23.4 orau | 7.4 orau | 427 g |
| Paihere, P | 208 mg | 800 mg | 26 orau | 8.3 orau | 385 g |
| Nga waahanga hikoi | |||||
| Rino, Fe | 2.05 mg | 18 mg | 11.4 orau | 3.6 orau | 878 g |
| Manganese, Mn | 0.021 mg | 2 mg | 1.1 orau | 0.3 orau | 9524 g |
| Parahi, Cu | 109 mcg | 1000 mcg | 10.9 orau | 3.5 orau | 917 g |
| Selenium, Mena | 2 mg | 55 mcg | 3.6 orau | 1.1 orau | 2750 g |
| Zinc, Zn | 2.65 mg | 12 mg | 22.1 orau | 7% | 453 g |
| Nga waikawa amino nui | |||||
| Arginine * | 1.392 g | ~ | |||
| Valine | 1.264 g | ~ | |||
| Histidine * | Tuhinga o mua | ~ | |||
| Isoleucine | 1.13 g | ~ | |||
| Leucine | 1.822 g | ~ | |||
| lysine | 2.069 g | ~ | |||
| methionine | 0.601 g | ~ | |||
| threonine | 1.003 g | ~ | |||
| Tryptophan | 0.274 g | ~ | |||
| phenylalanine | 0.954 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 1.409 g | ~ | |||
| Ko te waikawa Aspartic | 2.062 g | ~ | |||
| Glycine | 1.144 g | ~ | |||
| waikawa glutamic | 3.4 g | ~ | |||
| Proline | 0.983 g | ~ | |||
| Serine | 0.871 g | ~ | |||
| tyrosine | 0.787 g | ~ | |||
| cysteine | 0.28 g | ~ | |||
| Heto (houra) | |||||
| cholesterol | 112 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 11.96 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.07 g | ~ | |||
| 12: 0 Lauric | 0.1 g | ~ | |||
| 14: 0 Tuuturu | 0.98 g | ~ | |||
| 16: 0 Palmitic | 5.25 g | ~ | |||
| 18: 0 Stearic | 4.65 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 9.2 g | min 16.8g | 54.8 orau | 17.4 orau | |
| 16: 1 Palmitoleic | 0.43 g | ~ | |||
| 18: 1 Oleic (omega-9) | 8.59 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.03 g | ~ | |||
| Nga waikawa hinu momona | 1.09 g | mai i te 11.2 ki te 20.6 g | 9.7 orau | 3.1 orau | |
| 18: 2 Linoleic | 0.63 g | ~ | |||
| 18: 3 Linolenic | 0.43 g | ~ | |||
| 20: 4 Arachidonic | 0.02 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.43 g | mai i te 0.9 ki te 3.7 g | 47.8 orau | 15.2 orau | |
| Nga waikawa momi Omega-6 | 0.65 g | mai i te 4.7 ki te 16.8 g | 13.8 orau | 4.4 orau |
Ko te uara o te kaha ko 315 kcal.
- 3 oz = 85 g (267.8 pauna)
- tapatapahia, haunga nga otaota (hua mai i te 1 tapatapahia rawatia, me te otaota, te pauna 85 g) = 43 g (135.5 kcal)
Reme, sirloin, Aotearoa, tio, wehea te hiroki me te ngako, ka tunua ki te ahi tuwhera he nui nga huaora me nga kohuke penei: huaora B2 – 20 %, choline – 19 %, huaora B12 – 84,3 %, huaora PP – 39,7 %, ūkuikui – 26 %, rino – 11,4 %, zinc – 22,1 ,XNUMX %
- 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.
- 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.
- 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.
- 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: ihirangi pūngoi o 315 kcal, hanganga matū, uara kai, huaora, kohuke whai hua atu i te Reme, sirloin, Aotearoa, tio, wehea hiroki me te ngako, tunua i runga i te ahi tuwhera, Calories, matūkai, āhuatanga painga o Reme, sirloin, Aotearoa , tio, wehea te hiroki me te ngako, ka tunua ki te ahi tuwhera