ʻO ka waiwai kūpono a me ka hoʻohui kemika.
Hōʻike ka pākaukau i ka ʻike o nā meaola (nā calorie, nā protein, nā momona, nā paʻakai, nā wikamina a me nā minelala) no kēlā me kēia 100 nā huna ʻāpana ʻai.
| ʻĀina ʻona | mea | Norm ** | % o ka maʻamau i 100 g | % o ka maʻamau i 100 kcal | 100% maʻamau |
| ʻO ke kumu kūʻai kalori | 180 kCal | 1684 kCal | 10.7% | 5.9% | 936 G |
| Nā Paena | 24.6 G | 76 G | 32.4% | 18% | 309 G |
| kona kaikea a | 7 G | 56 G | 12.5% | 6.9% | 800 G |
| Carbohydrates | 3.5 G | 219 G | 1.6% | 0.9% | 6257 G |
| ka wai | 58.9 G | 2273 G | 2.6% | 1.4% | 3859 G |
| ka lehu | 6 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 57 µg | 900 µg | 6.3% | 3.5% | 1579 G |
| Retinol | 0.055 mg | ~ | |||
| beta carotenes | 0.018 mg | 5 mg | 0.4% | 0.2% | 27778 G |
| Wikamina B1, thiamine | 0.03 mg | 1.5 mg | 2% | 1.1% | 5000 G |
| ʻO Vitamin B2, riboflavin | 0.39 mg | 1.8 mg | 21.7% | 12.1% | 462 G |
| ʻO Vitamin B4, koho | 36.2 mg | 500 mg | 7.2% | 4% | 1381 G |
| ʻO Vitamin B6, pyridoxine | 0.08 mg | 2 mg | 4% | 2.2% | 2500 G |
| ʻO Vitamin B9, folate | 9 µg | 400 µg | 2.3% | 1.3% | 4444 G |
| ʻO Vitamin B12, cobalamin | 0.77 µg | 3 µg | 25.7% | 14.3% | 390 G |
| ʻO ka wikamina D, ka kalipola | 0.1 µg | 10 µg | 1% | 0.6% | 10000 G |
| ʻO Wikamina D3, cholecalciferol | 0.1 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 0.27 mg | 15 mg | 1.8% | 1% | 5556 G |
| Wikamina K, phylloquinone | 2.7 µg | 120 µg | 2.3% | 1.3% | 4444 G |
| ʻO Vitamin PP, NE | 0.08 mg | 20 mg | 0.4% | 0.2% | 25000 G |
| Nā Macronutrients | |||||
| Potauma, K | 180 mg | 2500 mg | 7.2% | 4% | 1389 G |
| Kalipuna, Ca | 684 mg | 1000 mg | 68.4% | 38% | 146 G |
| Makanekiuma, Mg | 24 mg | 400 mg | 6% | 3.3% | 1667 G |
| Sodoma, Na | 1789 mg | 1300 mg | 137.6% | 76.4% | 73 G |
| Sulphur, S | 246 mg | 1000 mg | 24.6% | 13.7% | 407 G |
| Pākuʻi, P | 827 mg | 800 mg | 103.4% | 57.4% | 97 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.43 mg | 18 mg | 2.4% | 1.3% | 4186 G |
| Keleawe, Cu | 33 µg | 1000 µg | 3.3% | 1.8% | 3030 G |
| Selenium, Inā | 16.6 µg | 55 µg | 30.2% | 16.8% | 331 G |
| Kiniki, Zn | 3.32 mg | 12 mg | 27.7% | 15.4% | 361 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.59 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 35 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 4.41 G | max 18.7 g | |||
| 4: 0 Aila | 0.233 G | ~ | |||
| 6: 0 naelona | 0.081 G | ~ | |||
| 8: 0 Caprylic | 0.085 G | ~ | |||
| 10: 0 Pūlima | 0.143 G | ~ | |||
| 12: 0 Lauric | 0.108 G | ~ | |||
| 14: 0 Kaʻaina | 0.719 G | ~ | |||
| 16: 0 Palmitic | 2.038 G | ~ | |||
| 18: 0 Stearin | 0.851 G | ~ | |||
| ʻO nā waikawa momona momona | 2.005 G | min 16.8 г | 11.9% | 6.6% | |
| 16: 1 Palmitoleic | 0.231 G | ~ | |||
| 18:1 Olein (omega-9) | 1.682 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.222 G | mai 11.2 ke 20.6 | 2% | 1.1% | |
| 18: 2 Linoleika | 0.137 G | ~ | |||
| 18: 3 Linolenika | 0.085 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.085 G | mai 0.9 ke 3.7 | 9.4% | 5.2% | |
| ʻO ka Omega-6 ka mea momona acids | 0.137 G | mai 4.7 ke 16.8 | 2.9% | 1.6% |
ʻO ka waiwai o ka ikehu 180 kcal.
- iniha cubic = 18 g (32.4 kCal)
- kīʻaha, ʻoki = 113 g (203.4 kCal)
- kīʻaha, diced = 140 g (252 kCal)
- ʻoki (3/4 oz) = 21 g (37.8 kCal)
'Amelika hana i ka tī 7% momona, mdzh. 17% maloʻo i-ve waiwai i nā wikamina a me nā minelala e like me: wikamina B2 - 21,7%, wikamina B12 - 25,7%, calcium - 68,4%, phosphorus - 103,4%, selenium - 30,2%, zinc - 27,7 %
- Vitamin B2 komo i loko o nā hopena redox, hoʻonui i ka ʻike kala o ka mea nānā ʻike a me ka hoʻopili pouli. Loaʻa ka lawa ʻole o ka lawe ʻia ʻana o ka wikamina B2 me ka hōʻino ʻia i ke ʻano o ka ʻili, nā membrane mucous, nā kukui i hōʻino ʻole ʻia a me ka ʻike o ke ahiahi.
- Vitamin B12 hana nui i ka metabolism a me ka hoʻololi ʻana o nā amino acid. Folate a me ka wikamina B12 pili i nā wikamina a pili i ke hoʻokumu koko. ʻO ka nele o ka wikamina B12 ke alakaʻi i ka ulu ʻana o ka hemahema folate hapa a ʻelua paha, a me anemia, leukopenia, thrombositopenia.
- ka pōhaku ʻo ia ka mea nui o kā mākou iwi, hana ma ke ʻano he regulator o ka ʻōnaehana ʻōnaehana, komo i ka hōʻemi ʻana i nā mākala. ʻO ka hemahema o ka calcium e alakaʻi i ka demineralization o ka iwi kuamoo, nā iwi pelvic a me nā ʻaoʻao lalo, hoʻonui i ka makaʻi o ka osteoporosis.
- ʻO Phosphorus komo i loko o nā hanana physiological, e like me ka ikehu metabolism, hoʻoponopono i ka waikawa-base koena, he ʻāpana o nā phospholipids, nā nucleotides a me nā nukelika, pono ia no ka mineralization o nā iwi a me nā niho. Alakaʻi ka hemahema i ka anorexia, anemia, rickets.
- Selenium - kahi mea nui o ka ʻōnaehana pale pale antioxidant o ke kino o ke kanaka, loaʻa kahi hopena immunomodulatory, komo i ka rula o ka hana o nā thyroid hormones. Alakaʻi ka hemahema i ka maʻi ʻo Kashin-Beck (osteoarthritis me nā deformities he nui o nā hono, nā ʻiwi a me nā ʻaoʻao), maʻi ʻo Keshan (endemik myocardiopathy), thrombastenia hoʻoilina.
- Zinc he ʻāpana ʻoi aku ma mua o 300 mau ʻenima, komo i ke kaʻina hana o ka synthes a me ka decomposition o carbohydrates, nā polokina, nā momona, nā waikawa nukelika a me ke kaohi o ka hōʻike o ka helu o nā genes. ʻO ka lawa ʻole o ka ʻai e alakaʻi ai i ka anemia, ka maʻi pale lua, ka ate cirrhosis, ka moe kolohe, a me nā mānoanoa fetal. Ua hōʻike ʻia nā noiʻi hou i ka hiki o nā kiʻekiʻena o ka zinc e hoʻohaunaele i ka lawe ʻia ʻana o ke keleawe a laila hāʻawi i ka ulu ʻana o ka anemia.
Nā huaʻōlelo: ʻo ka nui o ka calorie 180 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka pono o ka waiū ʻAmelika i hana ʻia 7% momona, mdzh. 17% maloʻo i-ve, nā calorie, nā meaʻai, nā pono kūpono ʻAmelika i hana i ka tīhi 7% momona, mdzh. 17% maloʻo i-ve