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 kalori | 105 kCal | 1684 kCal | 6.2% | 5.9% | 1604 G |
| Nā Paena | 7.08 G | 76 G | 9.3% | 8.9% | 1073 G |
| kona kaikea a | 5.3 G | 56 G | 9.5% | 9% | 1057 G |
| Carbohydrates | 5.79 G | 219 G | 2.6% | 2.5% | 3782 G |
| Puluniu alimentary | 1.5 G | 20 G | 7.5% | 7.1% | 1333 G |
| ka wai | 78.82 G | 2273 G | 3.5% | 3.3% | 2884 G |
| ka lehu | 1.5 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 63 µg | 900 µg | 7% | 6.7% | 1429 G |
| alpha carotenes | 323 µg | ~ | |||
| beta carotenes | 0.595 mg | 5 mg | 11.9% | 11.3% | 840 G |
| ʻO beta Cryptoxanthin | 1 µg | ~ | |||
| Lycopene | 4 µg | ~ | |||
| Lutein + Zeaxanthin | 268 µg | ~ | |||
| Wikamina B1, thiamine | 0.033 mg | 1.5 mg | 2.2% | 2.1% | 4545 G |
| ʻO Vitamin B2, riboflavin | 0.055 mg | 1.8 mg | 3.1% | 3% | 3273 G |
| ʻO Vitamin B4, koho | 34.5 mg | 500 mg | 6.9% | 6.6% | 1449 G |
| ʻO Vitamin B5, pantothenic | 0.443 mg | 5 mg | 8.9% | 8.5% | 1129 G |
| ʻO Vitamin B6, pyridoxine | 0.161 mg | 2 mg | 8.1% | 7.7% | 1242 G |
| ʻO Vitamin B9, folate | 45 µg | 400 µg | 11.3% | 10.8% | 889 G |
| ʻO Vitamin B12, cobalamin | 0.48 µg | 3 µg | 16% | 15.2% | 625 G |
| ʻO Vitamin C, ascorbic | 11.6 mg | 90 mg | 12.9% | 12.3% | 776 G |
| ʻO ka wikamina D, ka kalipola | 0.1 µg | 10 µg | 1% | 1% | 10000 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.82 mg | 15 mg | 5.5% | 5.2% | 1829 G |
| beta tocopherol | 0.04 mg | ~ | |||
| Laulā Tocopherol | 1.79 mg | ~ | |||
| tocopherol | 0.65 mg | ~ | |||
| Wikamina K, phylloquinone | 51.3 µg | 120 µg | 42.8% | 40.8% | 234 G |
| ʻO Vitamin PP, NE | 1.32 mg | 20 mg | 6.6% | 6.3% | 1515 G |
| Pāpale | 3.1 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 204 mg | 2500 mg | 8.2% | 7.8% | 1225 G |
| Kalipuna, Ca | 22 mg | 1000 mg | 2.2% | 2.1% | 4545 G |
| Makanekiuma, Mg | 15 mg | 400 mg | 3.8% | 3.6% | 2667 G |
| Sodoma, Na | 409 mg | 1300 mg | 31.5% | 30% | 318 G |
| Sulphur, S | 70.8 mg | 1000 mg | 7.1% | 6.8% | 1412 G |
| Pākuʻi, P | 76 mg | 800 mg | 9.5% | 9% | 1053 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.11 mg | 18 mg | 6.2% | 5.9% | 1622 G |
| Manganese, Mn | 0.147 mg | 2 mg | 7.4% | 7% | 1361 G |
| Keleawe, Cu | 49 µg | 1000 µg | 4.9% | 4.7% | 2041 G |
| Selenium, Inā | 6.7 µg | 55 µg | 12.2% | 11.6% | 821 G |
| Kiniki, Zn | 1.5 mg | 12 mg | 12.5% | 11.9% | 800 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 1.82 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 2.41 G | max 100 g | |||
| ʻO Glucose (dextrose) | 0.69 G | ~ | |||
| maʻi maʻi | 1.17 G | ~ | |||
| huahua | 0.55 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.519 G | ~ | |||
| valine | 0.327 G | ~ | |||
| Histidine * | 0.207 G | ~ | |||
| Isoleucine | 0.314 G | ~ | |||
| leucine | 0.525 G | ~ | |||
| lysine | 0.552 G | ~ | |||
| methionine | 0.158 G | ~ | |||
| ekolu | 0.313 G | ~ | |||
| tryptophan | 0.083 G | ~ | |||
| phenylalanine | 0.317 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.381 G | ~ | |||
| ʻAkika Aspartic | 0.668 G | ~ | |||
| glycine | 0.276 G | ~ | |||
| ʻAkika glutamic | 1.345 G | ~ | |||
| proline | 0.263 G | ~ | |||
| serine | 0.291 G | ~ | |||
| tyrosin | 0.274 G | ~ | |||
| cysteine | 0.073 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 14 mg | ʻoi aku ka nui o 300 mg | |||
| ʻAkika momona | |||||
| Transgender | 0.058 G | max 1.9 g | |||
| nā momona trans monounsaturated | 0.037 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.978 G | max 18.7 g | |||
| 4: 0 Aila | 0.003 G | ~ | |||
| 6: 0 naelona | 0.008 G | ~ | |||
| 8: 0 Caprylic | 0.002 G | ~ | |||
| 10: 0 Pūlima | 0.002 G | ~ | |||
| 12: 0 Lauric | 0.002 G | ~ | |||
| 14: 0 Kaʻaina | 0.028 G | ~ | |||
| 15: 0 Pentadecanoic | 0.005 G | ~ | |||
| 16: 0 Palmitic | 0.634 G | ~ | |||
| 17-0 margarine | 0.013 G | ~ | |||
| 18: 0 Stearin | 0.253 G | ~ | |||
| 20: 0 ʻAikakika | 0.012 G | ~ | |||
| 22: 0 | 0.012 G | ~ | |||
| 24: 0 Lignoceric | 0.004 G | ~ | |||
| ʻO nā waikawa momona momona | 1.217 G | min 16.8 г | 7.2% | 6.9% | |
| 14: 1 ʻO Myristoleic | 0.006 G | ~ | |||
| 16: 1 Palmitoleic | 0.053 G | ~ | |||
| 16: 1 mau inoa | 0.049 G | ~ | |||
| 16: 1 unuhi | 0.004 G | ~ | |||
| 17: 1 ʻO Heptadecene | 0.01 G | ~ | |||
| 18:1 Olein (omega-9) | 1.125 G | ~ | |||
| 18: 1 mau inoa | 1.092 G | ~ | |||
| 18: 1 unuhi | 0.032 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.02 G | ~ | |||
| 22: 1 ʻO Erucova (omega-9) | 0.002 G | ~ | |||
| 22: 1 mau inoa | 0.001 G | ~ | |||
| 22: 1 unuhi | 0.001 G | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.001 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 2.13 G | mai 11.2 ke 20.6 | 19% | 18.1% | |
| 18: 2 Linoleika | 1.834 G | ~ | |||
| 18: 2 trans isomer, ʻaʻole hoʻoholo | 0.02 G | ~ | |||
| 18: 2 ʻO Omega-6, cis, cis | 1.803 G | ~ | |||
| 18: 2 ʻO Conjugated Linoleic Acid | 0.011 G | ~ | |||
| 18: 3 Linolenika | 0.264 G | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.264 G | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.001 G | ~ | |||
| 20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.002 G | ~ | |||
| 20: 3 Eicosatriene | 0.004 G | ~ | |||
| 20: 3 ʻO Omega-6 | 0.004 G | ~ | |||
| 20: 4 ʻAikakika | 0.014 G | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.004 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.274 G | mai 0.9 ke 3.7 | 30.4% | 29% | |
| 22: 4 Docosatetraene, Omega-6 | 0.002 G | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 G | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.001 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 1.826 G | mai 4.7 ke 16.8 | 38.9% | 37% |
ʻO ka waiwai o ka ikehu 105 kcal.
Pipi, me nā mea kanu, hale ʻaina Pākē waiwai i nā wikamina a me nā minelala e like me: beta-carotene - 11,9%, wikamina B9 - 11,3%, wikamina B12 - 16%, wikamina C - 12,9%, wikamina K - 42,8%, selenium - 12,2 , 12,5, XNUMX%, kiniki - XNUMX%
- B-karotene He provitamin A a he mau waiwai antioxidant. 6 mcg o ka beta-carotene e like ia me 1 mcg o ka wikamina A.
- 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 K hoʻoponopono i ke kāpili ʻana i ke koko. ʻO ka nele o ka huaora K hiki ke hoʻonui i ka manawa o ke kō ʻana o ke koko, kahi mea i hoʻohaʻahaʻa ʻia o prothrombin i loko o ke koko.
- 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 ʻo 105 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka pipi maikaʻi, me nā mea kanu, ka hale ʻaina Kina, nā calorie, nā mea pono, nā pono pono ponoʻī Pipi, me nā mea kanu, hale ʻaina Kina.