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 | 430 kCal | 1684 kCal | 25.5% | 5.9% | 392 G |
| Nā Paena | 6 G | 76 G | 7.9% | 1.8% | 1267 G |
| kona kaikea a | 9.8 G | 56 G | 17.5% | 4.1% | 571 G |
| Carbohydrates | 79.9 G | 219 G | 36.5% | 8.5% | 274 G |
| Puluniu alimentary | 1.8 G | 20 G | 9% | 2.1% | 1111 G |
| ka wai | 2.5 G | 2273 G | 0.1% | 90920 G | |
| ka lehu | 1.8 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 737 µg | 900 µg | 81.9% | 19% | 122 G |
| Retinol | 0.735 mg | ~ | |||
| alpha carotenes | 16 µg | ~ | |||
| beta carotenes | 0.024 mg | 5 mg | 0.5% | 0.1% | 20833 G |
| Lutein + Zeaxanthin | 381 µg | ~ | |||
| Wikamina B1, thiamine | 1.25 mg | 1.5 mg | 83.3% | 19.4% | 120 G |
| ʻO Vitamin B2, riboflavin | 1.42 mg | 1.8 mg | 78.9% | 18.3% | 127 G |
| ʻO Vitamin B4, koho | 10 mg | 500 mg | 2% | 0.5% | 5000 G |
| ʻO Vitamin B5, pantothenic | 0.07 mg | 5 mg | 1.4% | 0.3% | 7143 G |
| ʻO Vitamin B6, pyridoxine | 1.67 mg | 2 mg | 83.5% | 19.4% | 120 G |
| ʻO Vitamin B9, folate | 553 µg | 400 µg | 138.3% | 32.2% | 72 G |
| ʻO ka wikamina D, ka kalipola | 3.3 µg | 10 µg | 33% | 7.7% | 303 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.75 mg | 15 mg | 5% | 1.2% | 2000 G |
| Wikamina K, phylloquinone | 2.3 µg | 120 µg | 1.9% | 0.4% | 5217 G |
| ʻO Vitamin PP, NE | 16.67 mg | 20 mg | 83.4% | 19.4% | 120 G |
| Nā Macronutrients | |||||
| Potauma, K | 133 mg | 2500 mg | 5.3% | 1.2% | 1880 G |
| Kalipuna, Ca | 20 mg | 1000 mg | 2% | 0.5% | 5000 G |
| Makanekiuma, Mg | 39 mg | 400 mg | 9.8% | 2.3% | 1026 G |
| Sodoma, Na | 383 mg | 1300 mg | 29.5% | 6.9% | 339 G |
| Pākuʻi, P | 113 mg | 800 mg | 14.1% | 3.3% | 708 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 6 mg | 18 mg | 33.3% | 7.7% | 300 G |
| Manganese, Mn | 1.278 mg | 2 mg | 63.9% | 14.9% | 156 G |
| Keleawe, Cu | 118 µg | 1000 µg | 11.8% | 2.7% | 847 G |
| Selenium, Inā | 5.4 µg | 55 µg | 9.8% | 2.3% | 1019 G |
| Kiniki, Zn | 1.36 mg | 12 mg | 11.3% | 2.6% | 882 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 40 G | max 100 g | |||
| ʻO Sterola | |||||
| Nā Phytosterols | 8 mg | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 1.4 G | max 18.7 g | |||
| 12: 0 Lauric | 0.007 G | ~ | |||
| 14: 0 Kaʻaina | 0.009 G | ~ | |||
| 16: 0 Palmitic | 1.026 G | ~ | |||
| 18: 0 Stearin | 0.323 G | ~ | |||
| ʻO nā waikawa momona momona | 4.303 G | min 16.8 г | 25.6% | 6% | |
| 16: 1 Palmitoleic | 0.034 G | ~ | |||
| 18:1 Olein (omega-9) | 4.269 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 4.082 G | mai 11.2 ke 20.6 | 36.4% | 8.5% | |
| 18: 2 Linoleika | 3.846 G | ~ | |||
| 18: 3 Linolenika | 0.236 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.236 G | mai 0.9 ke 3.7 | 26.2% | 6.1% | |
| ʻO ka Omega-6 ka mea momona acids | 3.846 G | mai 4.7 ke 16.8 | 81.8% | 19% |
ʻO ka waiwai o ka ikehu 430 kcal.
- kiaha (1 lawelawe NLEA) = 30 g (129 kCal)
ʻO ka palaʻai ʻaina kakahiaka, mākaukau e ʻai, nā ʻoka a me ka palaoa a me ka palaoa, nā pahu, ʻono, ʻono maple waiwai i nā wikamina a me nā minelala e like me: wikamina A - 81,9%, wikamina B1 - 83,3%, wikamina B2 - 78,9%, wikamina B6 - 83,5%, wikamina B9 - 138,3%, wikamina D - 33%, wikamina PP - 83,4%, phosphorus - 14,1%, hao - 33,3%, manganese - 63,9%, keleawe - 11,8%, zinc - 11,3%
- 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 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.
- 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.
- 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 ʻikepili calorie 430 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha nā pono o ka hoʻomākaukau ʻaina kakahiaka, nā ʻoka a me ka palaoa a me ka palaoa, nā pā, ʻono ʻia, me ka ʻala maple, nā calorie, nā meaʻai, nā pono kūpono mākaukau- ʻai cereal, ʻoka a me ka palaoa a me ka palaoa, ʻahā, ʻono, ʻono maple