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 | 415 kCal | 1684 kCal | 24.6% | 5.9% | 406 G |
| Nā Paena | 4.8 G | 76 G | 6.3% | 1.5% | 1583 G |
| kona kaikea a | 8.8 G | 56 G | 15.7% | 3.8% | 636 G |
| Carbohydrates | 81.9 G | 219 G | 37.4% | 9% | 267 G |
| Puluniu alimentary | 5.5 G | 20 G | 27.5% | 6.6% | 364 G |
| ka wai | 2.5 G | 2273 G | 0.1% | 90920 G | |
| ka lehu | 2 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 834 µg | 900 µg | 92.7% | 22.3% | 108 G |
| Retinol | 0.834 mg | ~ | |||
| Wikamina B1, thiamine | 1.39 mg | 1.5 mg | 92.7% | 22.3% | 108 G |
| ʻO Vitamin B2, riboflavin | 1.57 mg | 1.8 mg | 87.2% | 21% | 115 G |
| ʻO Vitamin B4, koho | 9.9 mg | 500 mg | 2% | 0.5% | 5051 G |
| ʻO Vitamin B6, pyridoxine | 1.85 mg | 2 mg | 92.5% | 22.3% | 108 G |
| ʻO Vitamin B9, folate | 616 µg | 400 µg | 154% | 37.1% | 65 G |
| ʻO Vitamin B12, cobalamin | 5.56 µg | 3 µg | 185.3% | 44.7% | 54 G |
| Pākuʻi ʻia ka Vitamin B12 | 5.56 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 1.57 mg | 15 mg | 10.5% | 2.5% | 955 G |
| Wikamina K, phylloquinone | 0.6 µg | 120 µg | 0.5% | 0.1% | 20000 G |
| ʻO Vitamin PP, NE | 18.52 mg | 20 mg | 92.6% | 22.3% | 108 G |
| Nā Macronutrients | |||||
| Potauma, K | 183 mg | 2500 mg | 7.3% | 1.8% | 1366 G |
| Kalipuna, Ca | 19 mg | 1000 mg | 1.9% | 0.5% | 5263 G |
| Makanekiuma, Mg | 55 mg | 400 mg | 13.8% | 3.3% | 727 G |
| Sodoma, Na | 475 mg | 1300 mg | 36.5% | 8.8% | 274 G |
| Pākuʻi, P | 119 mg | 800 mg | 14.9% | 3.6% | 672 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 6.67 mg | 18 mg | 37.1% | 8.9% | 270 G |
| Keleawe, Cu | 300 µg | 1000 µg | 30% | 7.2% | 333 G |
| Selenium, Inā | 15.2 µg | 55 µg | 27.6% | 6.7% | 362 G |
| Kiniki, Zn | 5.56 mg | 12 mg | 46.3% | 11.2% | 216 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 47 G | max 100 g | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 1.6 G | max 18.7 g | |||
| 8: 0 Caprylic | 0.005 G | ~ | |||
| 10: 0 Pūlima | 0.001 G | ~ | |||
| 12: 0 Lauric | 0.013 G | ~ | |||
| 14: 0 Kaʻaina | 0.013 G | ~ | |||
| 16: 0 Palmitic | 0.974 G | ~ | |||
| 18: 0 Stearin | 0.402 G | ~ | |||
| ʻO nā waikawa momona momona | 3.346 G | min 16.8 г | 19.9% | 4.8% | |
| 16: 1 Palmitoleic | 0.03 G | ~ | |||
| 18:1 Olein (omega-9) | 3.316 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 3.304 G | mai 11.2 ke 20.6 | 29.5% | 7.1% | |
| 18: 2 Linoleika | 3.093 G | ~ | |||
| 18: 3 Linolenika | 0.204 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.204 G | mai 0.9 ke 3.7 | 22.7% | 5.5% | |
| ʻO ka Omega-6 ka mea momona acids | 3.093 G | mai 4.7 ke 16.8 | 65.8% | 15.9% | |
| Nā mea ʻē aʻe | |||||
| Caffeine | 3 mg | ~ | |||
| keokomo | 24 mg | ~ |
ʻO ka waiwai o ka ikehu 415 kcal.
- 0,75 kīʻaha = 27 g (112.1 kCal)
ʻO ka palaʻai ʻaina kakahiaka, mākaukau e ʻai, nā apo ʻalani kokoleka, ʻono, a me nā mana waiwai i nā wikamina a me nā minelala e like me: wikamina A - 92,7%, wikamina B1 - 92,7%, wikamina B2 - 87,2%, wikamina B6 - 92,5%, wikamina B9 - 154%, wikamina B12 - 185,3 , 92,6, 13,8%, wikamina PP - 14,9%, magnesium - 37,1%, phosphorus - 30%, hao - 27,6%, keleawe - 46,3%, selenium - XNUMX%, zinc - XNUMX%%
- Vitamin A kuleana no ka hoʻomohala maʻamau, hana hānau, ke ola o ka ʻili a me ka maka, a me ka mālama ʻana i ka palekana.
- 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 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 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.
- Vitamin B6 ma ke ʻano he coenzyme, komo lākou i ka metabolism o nukelika a me nā amino acid. ʻO ka hemahema folate ke alakaʻi i ka hōʻino ʻole ʻana o nā nucleic acid a me ka protein, a ʻo ia ka hopena o ka pāpā ʻana i ka ulu ʻana o ka pūnaewele a me ka hoʻokaʻawale ʻana, keu hoʻi i nā mea kikoola wikiwiki: ka iwi iwi, epithelium ʻōpū, a me nā mea ʻē aʻe. hana maikaʻi ʻole o ke kino, malformations congenital a me nā maʻi ulu o ke keiki. Ua hōʻike ʻia kahi hui ikaika ma waena o nā pae folate a me homocysteine a me ka makaʻu o ka maʻi maʻi ʻōpū.
- 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.
- 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.
- hao 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.
- 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: ka nui o ka calorie 415 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka mea pono no ka palaoa kakahiaka, mākaukau e ʻai ʻia, nā apo ʻono kokoleka, ʻono ʻia, nā māka āpau, nā calorie, nā meaʻai, nā waiwai pono hoʻomākaukau i ka palaʻai , nā apo momona-kokoleka, ʻono, kēlā me kēia mana