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 100 mau 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 | 383 kCal | 1684 kCal | 22.7% | 5.9% | 440 G |
| Nā Paena | 5.2 G | 76 G | 6.8% | 1.8% | 1462 G |
| kona kaikea a | 5.2 G | 56 G | 9.3% | 2.4% | 1077 G |
| Carbohydrates | 84.2 G | 219 G | 38.4% | 10% | 260 G |
| Puluniu alimentary | 6 G | 20 G | 30% | 7.8% | 333 G |
| ka wai | 2.2 G | 2273 G | 0.1% | 103318 G | |
| ka lehu | 3.1 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 534 µg | 900 µg | 59.3% | 15.5% | 169 G |
| Retinol | 0.53 mg | ~ | |||
| alpha carotenes | 25 µg | ~ | |||
| beta carotenes | 0.038 mg | 5 mg | 0.8% | 0.2% | 13158 G |
| ʻO beta Cryptoxanthin | 5 µg | ~ | |||
| Lutein + Zeaxanthin | 576 µg | ~ | |||
| Wikamina B1, thiamine | 1.4 mg | 1.5 mg | 93.3% | 24.4% | 107 G |
| ʻO Vitamin B2, riboflavin | 1.6 mg | 1.8 mg | 88.9% | 23.2% | 113 G |
| ʻO Vitamin B4, koho | 15.7 mg | 500 mg | 3.1% | 0.8% | 3185 G |
| ʻO Vitamin B5, pantothenic | 0.476 mg | 5 mg | 9.5% | 2.5% | 1050 G |
| ʻO Vitamin B6, pyridoxine | 1.852 mg | 2 mg | 92.6% | 24.2% | 108 G |
| ʻO Vitamin B9, folate | 1246 µg | 400 µg | 311.5% | 81.3% | 32 G |
| ʻO Vitamin B12, cobalamin | 5.6 µg | 3 µg | 186.7% | 48.7% | 54 G |
| Pākuʻi ʻia ka Vitamin B12 | 5.6 µg | ~ | |||
| ʻO Vitamin C, ascorbic | 55.6 mg | 90 mg | 61.8% | 16.1% | 162 G |
| ʻO ka wikamina D, ka kalipola | 3.7 µg | 10 µg | 37% | 9.7% | 270 G |
| ʻO Wikamina D3, cholecalciferol | 3.7 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 1.07 mg | 15 mg | 7.1% | 1.9% | 1402 G |
| Wikamina K, phylloquinone | 1.1 µg | 120 µg | 0.9% | 0.2% | 10909 G |
| ʻO Vitamin PP, NE | 18.5 mg | 20 mg | 92.5% | 24.2% | 108 G |
| Nā Macronutrients | |||||
| Potauma, K | 216 mg | 2500 mg | 8.6% | 2.2% | 1157 G |
| Kalipuna, Ca | 370 mg | 1000 mg | 37% | 9.7% | 270 G |
| Makanekiuma, Mg | 59 mg | 400 mg | 14.8% | 3.9% | 678 G |
| Sodoma, Na | 493 mg | 1300 mg | 37.9% | 9.9% | 264 G |
| Pākuʻi, P | 222 mg | 800 mg | 27.8% | 7.3% | 360 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 16.7 mg | 18 mg | 92.8% | 24.2% | 108 G |
| Manganese, Mn | 0.79 mg | 2 mg | 39.5% | 10.3% | 253 G |
| Keleawe, Cu | 176 µg | 1000 µg | 17.6% | 4.6% | 568 G |
| Selenium, Inā | 11.8 µg | 55 µg | 21.5% | 5.6% | 466 G |
| Kiniki, Zn | 13.9 mg | 12 mg | 115.8% | 30.2% | 86 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 33.8 G | max 100 g | |||
| ʻAkika momona | |||||
| Transgender | 0.1 G | max 1.9 g | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.8 G | max 18.7 g | |||
| 12: 0 Lauric | 0.003 G | ~ | |||
| 14: 0 Kaʻaina | 0.017 G | ~ | |||
| 16: 0 Palmitic | 0.683 G | ~ | |||
| 18: 0 Stearin | 0.067 G | ~ | |||
| 20: 0 ʻAikakika | 0.008 G | ~ | |||
| 22: 0 | 0.004 G | ~ | |||
| ʻO nā waikawa momona momona | 2.2 G | min 16.8 г | 13.1% | 3.4% | |
| 16: 1 Palmitoleic | 0.01 G | ~ | |||
| 18:1 Olein (omega-9) | 2.19 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.016 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 1.8 G | mai 11.2 ke 20.6 | 16.1% | 4.2% | |
| 18: 2 Linoleika | 1.729 G | ~ | |||
| 18: 3 Linolenika | 0.071 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.071 G | mai 0.9 ke 3.7 | 7.9% | 2.1% | |
| ʻO ka Omega-6 ka mea momona acids | 1.729 G | mai 4.7 ke 16.8 | 36.8% | 9.6% |
ʻO ka waiwai o ka ikehu 383 kcal.
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.
- Vitamin C komo i nā hopena redox, ka hana o ka ʻōnaehana pale, paipai i ka lawe ʻana o ka hao. ʻO ka hemahema ke alakaʻi i nā gum a hoʻokuʻu ʻia, nā nosebleeds ma muli o ka hoʻonui ʻia o ka permeability a me ka palupalu o nā capillaries o ke koko.
- Vitamin D Mālama i ka homeostasis o ka calcium a me ka phosphorus, lawe i nā kaʻina hana o ka mineralization iwi. ʻO ka nele o ka wikamina D hiki i ka hōʻino ʻia o ka metabolism a me ka phosphor i nā iwi, hoʻonui i ka demineralization o nā iwi iwi, kahi e alakaʻi ai i ka hoʻonui ʻia o ka osteoporosis.
- 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.
- 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.
- 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.
- 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.