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 Calories | 284 kCal | 1684 kCal | 16.9% | 6% | 593 G |
| Nā Paena | 10 G | 76 G | 13.2% | 4.6% | 760 G |
| kona kaikea a | 1.6 G | 56 G | 2.9% | 1% | 3500 G |
| Carbohydrates | 56.1 G | 219 G | 25.6% | 9% | 390 G |
| Puluniu alimentary | 1.5 G | 20 G | 7.5% | 2.6% | 1333 G |
| ka wai | 14 G | 2273 G | 0.6% | 0.2% | 16236 G |
| ka lehu | 0.8 G | ~ | |||
| Vitamins | |||||
| Wikamina B1, thiamine | 0.28 mg | 1.5 mg | 18.7% | 6.6% | 536 G |
| ʻO Vitamin B2, riboflavin | 0.11 mg | 1.8 mg | 6.1% | 2.1% | 1636 G |
| ʻO Vitamin B4, koho | 37.8 mg | 500 mg | 7.6% | 2.7% | 1323 G |
| ʻO Vitamin B5, pantothenic | 0.145 mg | 5 mg | 2.9% | 1% | 3448 G |
| ʻO Vitamin B6, pyridoxine | 0.396 mg | 2 mg | 19.8% | 7% | 505 G |
| ʻO Vitamin B9, folate | 8 µg | 400 µg | 2% | 0.7% | 5000 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.57 mg | 15 mg | 3.8% | 1.3% | 2632 G |
| Wikamina K, phylloquinone | 2.2 µg | 120 µg | 1.8% | 0.6% | 5455 G |
| ʻO Vitamin PP, NE | 6.269 mg | 20 mg | 31.3% | 11% | 319 G |
| niacin | 2.5 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 147 mg | 2500 mg | 5.9% | 2.1% | 1701 G |
| Kalipuna, Ca | 58 mg | 1000 mg | 5.8% | 2% | 1724 G |
| Makanekiuma, Mg | 63 mg | 400 mg | 15.8% | 5.6% | 635 G |
| Sodoma, Na | 10 mg | 1300 mg | 0.8% | 0.3% | 13000 G |
| Sulphur, S | 105 mg | 1000 mg | 10.5% | 3.7% | 952 G |
| Pākuʻi, P | 275 mg | 800 mg | 34.4% | 12.1% | 291 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.7 mg | 18 mg | 3.9% | 1.4% | 2571 G |
| Manganese, Mn | 1.034 mg | 2 mg | 51.7% | 18.2% | 193 G |
| Keleawe, Cu | 343 µg | 1000 µg | 34.3% | 12.1% | 292 G |
| Selenium, Inā | 37.7 µg | 55 µg | 68.5% | 24.1% | 146 G |
| Kiniki, Zn | 2 mg | 12 mg | 16.7% | 5.9% | 600 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 55.1 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 1 G | max 100 g | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.335 G | max 18.7 g | |||
| ʻO nā waikawa momona polyunsaturated | |||||
| ʻO ka Omega-3 ka mea momona acids | 0.077 G | mai 0.9 ke 3.7 | 8.6% | 3% | |
| ʻO ka Omega-6 ka mea momona acids | 0.695 G | mai 4.7 ke 16.8 | 14.8% | 5.2% |
ʻO ka waiwai o ka ikehu 284 kcal.
- Aniani 250 ml = 160 gr (454.4 kcal)
- Aniani 200 ml = 130 gr (369.2 kcal)
- Tablespoon ("ma luna" koe nā meaʻai wai) = 25 g (71 kcal)
- Teaspoon ("luna" koe nā meaʻai wai) = 8 g (22.7 kcal)
Palaoa palaoa waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 18,7%, wikamina B6 - 19,8%, wikamina PP - 31,3%, magnesium - 15,8%, phosphorus - 34,4%, manganese - 51,7, 34,3, 68,5%, keleawe - 16,7%, selenium - XNUMX%, kiniki - XNUMX%
- Vitamin B1 ʻo ia kahi ʻāpana o nā enzyme koʻikoʻi o ka carbohydrate a me ka metabolism ikehu, ka mea e hāʻawi i ke kino me ka ikehu a me nā mea ea, a me ka metabolism o nā lālā amino acid. ʻO ka hemahema o kēia wikamina e alakaʻi i nā maʻi koʻikoʻi o nā ʻōnaehana hopohopo, digestive a me ka maʻi maʻi.
- Vitamin B6 komo i ka mālama ʻana i ka pane pale pale, kaohi a me nā kaʻina hauʻoli i ka ʻōnaehana waena, i ka hoʻololi ʻana o nā amino acid, i ka metabolism o ka tryptophan, lipids a me nā nucleic acid, kōkua i ka hana maʻamau o nā erythrocytes, ka mālama ʻana i ka pae maʻamau. o ka homocysteine i ke koko. ʻAʻole lawa ka lawe ʻana o ka wikamina B6 i ka hoʻoliʻiliʻi o ka makemake, kahi hewa i ke ʻano o ka ʻili, ka hoʻomohala ʻana o ka homocysteinemia, anemia.
- ʻO Vitamin PP komo i nā hopena redox o ka ikehu metabolism. Hoʻokomo pū ʻia ka lawa ʻana o ka wikamina me ka hoʻohaunaele ʻana i ke kūlana maʻamau o ka ʻili, nā ʻōpū o ka ʻōpū a me nā ʻōnaehana.
- makanekiuma komo i ka ikehu pūnao, synthesi o nā polokina, nā nukelika acidic, he hopena paʻa i nā membrane, pono e mālama i ka homeostasis o ka kalipuna, potassium a me ka sodium. ʻO ka nele o ka magnesium e alakaʻi aku ai i ka hypomagnesemia, kahi hoʻonui nui o ka hoʻomohala ʻana i ka hypertension, nā maʻi puʻuwai.
- 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.
- ʻO Manganese komo i ka hoʻokumu ʻana o ka iwi a me nā mea hoʻopili, kahi ʻāpana o nā enzyme e pili ana i ka metabolism o nā amino acid, nā haʻalaki, nā catecholamines; pono no ka synthesize o ka kolesterol a me nā nucleotides. Loaʻa ka lawa ʻole o ka ʻai me ka lohi o ka ulu ʻana, nā maʻi i loko o ka ʻōnaehana hānau, hoʻonui i ka palupalu o nā iwi iwi, nā maʻi o ka momona a me ka lipid metabolism.
- keleawe kahi ʻāpana o nā enzyme me ka hana redox a pili i ka hao hao, hoʻonāukiuki i ka lawe ʻana o nā protein a me nā haʻuki. Komo i nā kaʻina hana o ka hāʻawi ʻana i nā kiko o ke kino o ke kanaka me ka oxygen. Hōʻike ʻia ka hemahema e nā maʻi i ke kūkulu ʻia ʻana o ka ʻōnaehana cardiovascular a me ka iwi, ka hoʻomohala ʻana i ka displasia aʻa pili.
- 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 284 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, pehea ka maikaʻi o ka palaoa bale, nā calorie, nā meaʻai, nā waiwai pono o ka palaoa bale
Ka waiwai ikehu, a i ʻole ka ʻike kalori ʻO ka nui o ka ikehu i hoʻokuʻu ʻia i loko o ke kino o ke kanaka mai ka meaʻai i ka wā ʻai. Ana ʻia ka waiwai o ka ikehu o kekahi huahana ma nā kilo-calories (kcal) a i ʻole kilo-joules (kJ) no 100 grams. huahana. ʻO ka kilocalorie i hoʻohana ʻia no ke ana ʻana i ka waiwai o ka ikehu o ka meaʻai, ua kapa ʻia ʻo ia ka "calorie meaʻai," no laila ua haʻalele pinepine ʻia ka prefix kilo ke kuhikuhi ʻia nā calorie i (kilo) calories. Hiki iā ʻoe ke ʻike i nā papa ikehu kikoʻī no nā huahana Lūkini.
ʻO ka waiwai kūpono - ka ʻike o nā pākeke, nā momona a me nā protein i loko o ka huahana.
ʻO ka waiwai kūpono o kahi huahana meaʻai - kahi hoʻonohonoho o nā huahana o kahi huahana meaʻai, i ke alo o kahi e māʻona ai nā pono o ke kanaka no nā mea kūpono a me ka ikehu.
Vitamins, nā mea olakino e koi ʻia i nā mea liʻiliʻi i ka papaʻai o nā kānaka āpau a me ka hapa nui o nā vertebrates. Hoʻohui pinepine ʻia nā wikamina e nā mea kanu ma mua o nā holoholona. ʻO ka makemake o ke kanaka i kēlā me kēia lā no nā wikamina he mau miligram a i ʻole micrograms wale nō. ʻAʻole like me nā mea inorganic, hoʻopau ʻia nā huaora e ka hoʻomehana ikaika. Nui ʻole nā vitamina a "nalowale" i ka wā kuke ʻana a i ʻole ka hana ʻana i ka meaʻai.