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 | 199 kcal | 1684 kcal | 11.8 orau | 5.9 orau | 846 g |
| Pūmua | 29.31 g | 76 g | 38.6 orau | 19.4 orau | 259 g |
| Fats | 8.24 g | 56 g | 14.7 orau | 7.4 orau | 680 g |
| Water | 60.86 g | 2273 g | 2.7 orau | 1.4 orau | 3735 g |
| Ash | 1.55 g | ~ | |||
| huaora | |||||
| Huaora B1, thiamine | 0.13 mg | 1.5 mg | 8.7 orau | 4.4 orau | 1154 g |
| Huaora B2, Riboflavin | 0.43 mg | 1.8 mg | 23.9 orau | 12 orau | 419 g |
| Huaora B5, Pantothenic | 0.46 mg | 5 mg | 9.2 orau | 4.6 orau | 1087 g |
| Huaora B6, pyridoxine | 0.14 mg | 2 mg | 7% | 3.5 orau | 1429 g |
| Huaora B12, cobalamin | 2.58 .g | 3 mg | 86 orau | 43.2 orau | 116g |
| Huaora E, alpha-tocopherol, TE | 0.16 mg | 15 mg | 1.1 orau | 0.6 orau | 9375 g |
| Huaora PP | 7.89 mg | 20 mg | 39.5 orau | 19.8 orau | 253 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 189 mg | 2500 mg | 7.6 orau | 3.8 orau | 1323 g |
| Konupūmā, Ca | 21 mg | 1000 mg | 2.1 orau | 1.1 orau | 4762 g |
| Konupora, Mg | 22 mg | 400 mg | 5.5 orau | 2.8 orau | 1818 |
| Konutai, Na | 55 mg | 1300 mg | 4.2 orau | 2.1 orau | 2364 g |
| Sulphur, S | 293.1 mg | 1000 mg | 29.3 orau | 14.7 orau | 341 g |
| Paihere, P | 240 mg | 800 mg | 30 orau | 15.1 orau | 333 g |
| Nga waahanga hikoi | |||||
| Rino, Fe | 2.34 mg | 18 mg | 13 orau | 6.5 orau | 769 g |
| Manganese, Mn | 0.028 mg | 2 mg | 1.4 orau | 0.7 orau | 7143 g |
| Parahi, Cu | 130 mcg | 1000 mcg | 13 orau | 6.5 orau | 769 g |
| Selenium, Mena | 2 mg | 55 mcg | 3.6 orau | 1.8 orau | 2750 g |
| Zinc, Zn | 3.29 mg | 12 mg | 27.4 orau | 13.8 orau | 365 g |
| Nga waikawa amino nui | |||||
| Arginine * | 1.741 g | ~ | |||
| Valine | 1.581 g | ~ | |||
| Histidine * | 0.928 g | ~ | |||
| Isoleucine | 1.414 g | ~ | |||
| Leucine | 2.28 g | ~ | |||
| lysine | 2.588 g | ~ | |||
| methionine | 0.752 g | ~ | |||
| threonine | 1.254 g | ~ | |||
| Tryptophan | 0.343 g | ~ | |||
| phenylalanine | 1.193 g | ~ | |||
| Ko te waikawa Amino | |||||
| Alanine | 1.763 g | ~ | |||
| Ko te waikawa Aspartic | 2.58 g | ~ | |||
| Glycine | 1.431 g | ~ | |||
| waikawa glutamic | 4.253 g | ~ | |||
| Proline | 1.229 g | ~ | |||
| Serine | 1.09 g | ~ | |||
| tyrosine | 0.985 g | ~ | |||
| cysteine | 0.35 g | ~ | |||
| Heto (houra) | |||||
| cholesterol | 114 mg | teitei 300 mg | |||
| Nga waikawa hinu momona | |||||
| Nasadenie waikawa hinu | 3.58 g | mōrahi 18.7 g | |||
| 10: 0 Mahinga | 0.02 g | ~ | |||
| 12: 0 Lauric | 0.02 g | ~ | |||
| 14: 0 Tuuturu | 0.22 g | ~ | |||
| 16: 0 Palmitic | 1.73 g | ~ | |||
| 18: 0 Stearic | 1.31 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 3.22 g | min 16.8g | 19.2 orau | 9.6 orau | |
| 16: 1 Palmitoleic | 0.17 g | ~ | |||
| 18: 1 Oleic (omega-9) | 3.01 g | ~ | |||
| Nga waikawa hinu momona | 0.47 g | mai i te 11.2 ki te 20.6 g | 4.2 orau | 2.1 orau | |
| 18: 2 Linoleic | 0.31 g | ~ | |||
| 18: 3 Linolenic | 0.14 g | ~ | |||
| 20: 4 Arachidonic | 0.03 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.14 g | mai i te 0.9 ki te 3.7 g | 15.6 orau | 7.8 orau | |
| Nga waikawa momi Omega-6 | 0.34 g | mai i te 4.7 ki te 16.8 g | 7.2 orau | 3.6 orau |
Ko te uara pūngao ko te 199 Calories
- 3 oz = 85 g (169.2 pauna)
- tapatapahia, haunga nga otaota (hua mai i te 1 tapatapahia rawatia, me te otaota, te pauna 85 g) = 30 g (59.7 kcal)
Reme, sirloin, Aotearoa, tio, wehea te hiroki anake, ka tunua ki te ahi tuwhera he nui nga huaora me nga kohuke penei: huaora B2 he 23.9 %, huaora B12 – 86 %, huaora PP – 39,5 %, ūkuikui – 30 %, rino – 13 %, parahi – 13 %, zinc – 27,4 %
- 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.
- 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.
- parahi he wahanga o nga whaamu me te mahi redox e uru ana ki te paopaohanga rino me te whakaihiihi i nga pūmua me te—nga tukanga whakauru warowaiha e uru ana ki te whakarato i te kopa me te hāora. Ko te ngoikoretanga ka whakaatuhia e te kino o te punaha cardiovascular me te anga, te whakawhanaketanga o te dysplasia kiko hono.
- 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 Calories 199 kcal, hanganga matū, uara kai, huaora, kohuke whaihua atu i te Reme, sirloin, Aotearoa, tio, wehea te kikokore anake, tunua i runga i te ahi tuwhera, Calories, matūkai, hua whaihua o te Reme, sirloin, Aotearoa, tio. , he kikokore ka taea te wehe, ka tunua ki te ahi tuwhera