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 | 228 kCal | 1684 kCal | 13.5% | 5.9% | 739 G |
| Nā Paena | 31.41 G | 76 G | 41.3% | 18.1% | 242 G |
| kona kaikea a | 11.43 G | 56 G | 20.4% | 8.9% | 490 G |
| ka wai | 57 G | 2273 G | 2.5% | 1.1% | 3988 G |
| ka lehu | 1.08 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 2 µg | 900 µg | 0.2% | 0.1% | 45000 G |
| Retinol | 0.002 mg | ~ | |||
| Wikamina B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 2.1% | 2143 G |
| ʻO Vitamin B2, riboflavin | 0.24 mg | 1.8 mg | 13.3% | 5.8% | 750 G |
| ʻO Vitamin B4, koho | 103 mg | 500 mg | 20.6% | 9% | 485 G |
| ʻO Vitamin B5, pantothenic | 0.705 mg | 5 mg | 14.1% | 6.2% | 709 G |
| ʻO Vitamin B6, pyridoxine | 0.289 mg | 2 mg | 14.5% | 6.4% | 692 G |
| ʻO Vitamin B9, folate | 8 µg | 400 µg | 2% | 0.9% | 5000 G |
| ʻO Vitamin B12, cobalamin | 3.47 µg | 3 µg | 115.7% | 50.7% | 86 G |
| ʻO ka wikamina D, ka kalipola | 0.1 µg | 10 µg | 1% | 0.4% | 10000 G |
| ʻO Wikamina D3, cholecalciferol | 0.1 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 0.1 mg | 15 mg | 0.7% | 0.3% | 15000 G |
| Wikamina K, phylloquinone | 1.6 µg | 120 µg | 1.3% | 0.6% | 7500 G |
| ʻO Vitamin PP, NE | 4.147 mg | 20 mg | 20.7% | 9.1% | 482 G |
| Pāpale | 18.8 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 286 mg | 2500 mg | 11.4% | 5% | 874 G |
| Kalipuna, Ca | 17 mg | 1000 mg | 1.7% | 0.7% | 5882 G |
| Makanekiuma, Mg | 19 mg | 400 mg | 4.8% | 2.1% | 2105 G |
| Sodoma, Na | 69 mg | 1300 mg | 5.3% | 2.3% | 1884 G |
| Sulphur, S | 314.1 mg | 1000 mg | 31.4% | 13.8% | 318 G |
| Pākuʻi, P | 203 mg | 800 mg | 25.4% | 11.1% | 394 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 2.93 mg | 18 mg | 16.3% | 7.1% | 614 G |
| Manganese, Mn | 0.017 mg | 2 mg | 0.9% | 0.4% | 11765 G |
| Keleawe, Cu | 109 µg | 1000 µg | 10.9% | 4.8% | 917 G |
| Selenium, Inā | 35.1 µg | 55 µg | 63.8% | 28% | 157 G |
| Kiniki, Zn | 10.91 mg | 12 mg | 90.9% | 39.9% | 110 G |
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 2.112 G | ~ | |||
| valine | 1.453 G | ~ | |||
| Histidine * | 1.036 G | ~ | |||
| Isoleucine | 1.375 G | ~ | |||
| leucine | 2.6 G | ~ | |||
| lysine | 2.826 G | ~ | |||
| methionine | 0.916 G | ~ | |||
| ekolu | 1.422 G | ~ | |||
| tryptophan | 0.36 G | ~ | |||
| phenylalanine | 1.224 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 1.815 G | ~ | |||
| ʻAkika Aspartic | 2.892 G | ~ | |||
| Hydroxyproline | 0.159 G | ~ | |||
| glycine | 1.399 G | ~ | |||
| ʻAkika glutamic | 5.115 G | ~ | |||
| proline | 1.293 G | ~ | |||
| serine | 1.234 G | ~ | |||
| tyrosin | 1.114 G | ~ | |||
| cysteine | 0.334 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 99 mg | ʻoi aku ka nui o 300 mg | |||
| ʻAkika momona | |||||
| Transgender | 0.614 G | max 1.9 g | |||
| nā momona trans monounsaturated | 0.614 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 4.99 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.31 G | ~ | |||
| 16: 0 Palmitic | 2.745 G | ~ | |||
| 17-0 margarine | 0.152 G | ~ | |||
| 18: 0 Stearin | 1.765 G | ~ | |||
| 20: 0 ʻAikakika | 0.008 G | ~ | |||
| 24: 0 Lignoceric | 0.01 G | ~ | |||
| ʻO nā waikawa momona momona | 5.75 G | min 16.8 г | 34.2% | 15% | |
| 14: 1 ʻO Myristoleic | 0.057 G | ~ | |||
| 16: 1 Palmitoleic | 0.374 G | ~ | |||
| 17: 1 ʻO Heptadecene | 0.107 G | ~ | |||
| 18:1 Olein (omega-9) | 5.192 G | ~ | |||
| 18: 1 mau inoa | 4.578 G | ~ | |||
| 18: 1 unuhi | 0.614 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.021 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.55 G | mai 11.2 ke 20.6 | 4.9% | 2.1% | |
| 18: 2 Linoleika | 0.483 G | ~ | |||
| 18: 2 ʻO Omega-6, cis, cis | 0.439 G | ~ | |||
| 18: 2 ʻO Conjugated Linoleic Acid | 0.044 G | ~ | |||
| 18: 3 Linolenika | 0.024 G | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.024 G | ~ | |||
| 20: 4 ʻAikakika | 0.043 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.024 G | mai 0.9 ke 3.7 | 2.7% | 1.2% | |
| ʻO ka Omega-6 ka mea momona acids | 0.482 G | mai 4.7 ke 16.8 | 10.3% | 4.5% |
ʻO ka waiwai o ka ikehu 228 kcal.
Pipi, ʻāʻī, chuck-ai steak (nā kaola o nā kaila o ka ʻāina), ʻai wale, ʻōpala waiwai i nā wikamina a me nā minelala e like me: wikamina B2 - 13,3%, choline - 20,6%, wikamina B5 - 14,1%, wikamina B6 - 14,5%, wikamina B12 - 115,7%, vitamin PP - 20,7, 11,4%, potassium - 25,4%, phosphorus - 16,3%, hao - 63,8%, selenium - 90,9%, zinc - XNUMX%
- ʻO Wikamina V2 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.
- hui he ʻāpana o ka lecithin, hana i ka synthes a me ka metabolism o nā phospholipids i ke akepaʻa, kahi kumu o nā hui methyl manuahi, hana ma ke ʻano he lipotropic factor.
- ʻO Wikamina V5 komo i loko o ka protein, momona, carbohydrate metabolism, cholesterol metabolism, ke synthesi o kekahi helu o nā hormones, hemoglobin, paipai i ka lawe ʻana o nā amino acid a me nā kō i loko o ka ʻōpū, kākoʻo i ka hana o ka adrenal cortex. ʻO ka nele o ka waikawa pantothenic hiki ke alakaʻi i ka hōʻino i ka ʻili a me nā membrane mucous.
- ʻO Wikamina V6 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 Wikamina V12 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.
- 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.
- pāpaʻa ʻo ia ka ion intracellular nui i komo i ka lula o ka wai, ka waikawa a me ke kaulike electrolyte, komo i nā hana o nā impulses nerve, kaohi kaomi.
- 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.
- lako paʻa he ʻāpana o nā protein o nā ʻano hana like ʻole, e like me nā enzyme. Komo i ka lawe ʻana o nā electrons, oxygen, e hōʻoia i ka papa o nā hopena redox a me ka hoʻoulu ʻana i ka peroxidation. ʻO ka lawa ʻole o ka ʻai e alakaʻi ai i ka anemia hypochromic, myoglobin-deficit atony o nā iwi iwi, hoʻonui i ka luhi, myocardiopathy, gastritis atrophic.
- 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.
Hiki iā ʻoe ke loaʻa kahi alakaʻi piha i nā huahana pono loa ma ka appendix.
Nā huaʻōlelo: ʻo ka nui o ka calorie 228 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, no ke aha he mea pono? chak-ai steak (nā kaola o nā kaila o ka ʻāina), ʻai wale, ʻōpala
2021-02-17