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 | 158.7 kCal | 1684 kCal | 9.4% | 5.9% | 1061 G |
| Nā Paena | 12.828 G | 76 G | 16.9% | 10.6% | 592 G |
| kona kaikea a | 11.616 G | 56 G | 20.7% | 13% | 482 G |
| Carbohydrates | 0.707 G | 219 G | 0.3% | 0.2% | 30976 G |
| ka wai | 74.1 G | 2273 G | 3.3% | 2.1% | 3067 G |
| ka lehu | 1.01 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 262.6 µg | 900 µg | 29.2% | 18.4% | 343 G |
| Retinol | 0.253 mg | ~ | |||
| beta carotenes | 0.061 mg | 5 mg | 1.2% | 0.8% | 8197 G |
| Wikamina B1, thiamine | 0.071 mg | 1.5 mg | 4.7% | 3% | 2113 G |
| ʻO Vitamin B2, riboflavin | 0.444 mg | 1.8 mg | 24.7% | 15.6% | 405 G |
| ʻO Vitamin B4, koho | 253.54 mg | 500 mg | 50.7% | 31.9% | 197 G |
| ʻO Vitamin B5, pantothenic | 1.313 mg | 5 mg | 26.3% | 16.6% | 381 G |
| ʻO Vitamin B6, pyridoxine | 0.141 mg | 2 mg | 7.1% | 4.5% | 1418 G |
| ʻO Vitamin B9, folate | 7.071 µg | 400 µg | 1.8% | 1.1% | 5657 G |
| ʻO Vitamin B12, cobalamin | 0.525 µg | 3 µg | 17.5% | 11% | 571 G |
| ʻO ka wikamina D, ka kalipola | 2.222 µg | 10 µg | 22.2% | 14% | 450 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.606 mg | 15 mg | 4% | 2.5% | 2475 G |
| Wikamina H, biotin | 20.404 µg | 50 µg | 40.8% | 25.7% | 245 G |
| Wikamina K, phylloquinone | 0.3 µg | 120 µg | 0.3% | 0.2% | 40000 G |
| ʻO Vitamin PP, NE | 2.3214 mg | 20 mg | 11.6% | 7.3% | 862 G |
| niacin | 0.192 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 141.41 mg | 2500 mg | 5.7% | 3.6% | 1768 G |
| Kalipuna, Ca | 55.56 mg | 1000 mg | 5.6% | 3.5% | 1800 G |
| Makanekiuma, Mg | 12.12 mg | 400 mg | 3% | 1.9% | 3300 G |
| Sodoma, Na | 135.35 mg | 1300 mg | 10.4% | 6.6% | 960 G |
| Sulphur, S | 177.78 mg | 1000 mg | 17.8% | 11.2% | 562 G |
| Pākuʻi, P | 193.9 mg | 800 mg | 24.2% | 15.2% | 413 G |
| ʻO Chlorine, Cl | 157.58 mg | 2300 mg | 6.9% | 4.3% | 1460 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 2.525 mg | 18 mg | 14% | 8.8% | 713 G |
| ʻIodine, ʻo wau | 20.2 µg | 150 µg | 13.5% | 8.5% | 743 G |
| ʻO Cobalt, Co | 10.101 µg | 10 µg | 101% | 63.6% | 99 G |
| Manganese, Mn | 0.0293 mg | 2 mg | 1.5% | 0.9% | 6826 G |
| Keleawe, Cu | 83.84 µg | 1000 µg | 8.4% | 5.3% | 1193 G |
| Molybdenum, Mo. | 6.061 µg | 70 µg | 8.7% | 5.5% | 1155 G |
| Selenium, Inā | 32.02 µg | 55 µg | 58.2% | 36.7% | 172 G |
| Fluorine, F | 55.56 µg | 4000 µg | 1.4% | 0.9% | 7199 G |
| ʻO Chrome, Cr | 4.04 µg | 50 µg | 8.1% | 5.1% | 1238 G |
| Kiniki, Zn | 1.1212 mg | 12 mg | 9.3% | 5.9% | 1070 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.707 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 575.76 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 3 G | max 18.7 g | |||
| ʻO nā waikawa momona momona | 4.077 G | min 16.8 г | 24.3% | 15.3% | |
| ʻO nā waikawa momona polyunsaturated | 1.414 G | mai 11.2 ke 20.6 | 12.6% | 7.9% | |
| ʻO ka Omega-3 ka mea momona acids | 0.078 G | mai 0.9 ke 3.7 | 8.7% | 5.5% | |
| ʻO ka Omega-6 ka mea momona acids | 1.337 G | mai 4.7 ke 16.8 | 28.4% | 17.9% |
ʻO ka waiwai o ka ikehu 158,7 kcal.
- ʻĀpana = 50 gr (79.4 kcal)
- C0 = 60 g (95.2 kcal)
- C1 = 50 g (79.4 kcal)
- C2 = 40 g (63.5 kcal)
- C3 = 32 g (50.8 kcal)
ʻO ka hua moa moa i hoʻolapalapa ʻia waiwai i nā wikamina a me nā minelala e like me: wikamina A - 29,2%, wikamina B2 - 24,7%, choline - 50,7%, wikamina B5 - 26,3%, wikamina B12 - 17,5%, wikamina D - 22,2%, wikamina H - 40,8%, wikamina PP - 11,6%, phosphorus - 24,2%, hao - 14%, iodine - 13,5%, kōpena - 101%, selenium - 58,2 , 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 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.
- 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.
- Vitamin B5 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.
- 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 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 ka Vitamin H komo i loko o ka synthesive o nā momona, glycogen, ka metabolism o nā amino acid. ʻO ka lawa ʻole o ka lawe ʻana i kēia wikamina hiki ke alakaʻi i ka hoʻohaunaele ʻana i ke kūlana maʻamau o ka ʻili.
- 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.
- Iodine komo i ka hana o ka pona thyroid, e hāʻawi ana i ka hoʻokumu ʻana o nā homone (thyroxine a me triiodothyronine). Pono ia no ka ulu a me ka hoʻokaʻawale ʻana o nā hunaola o nā kino āpau o ke kino o ke kanaka, ka hanu mitochondrial, ka mālama ʻana o ka sodium sodium transmembrane a me ka halihali ʻana o ka hormone. ʻO ka lawa ʻole o ka ʻai e alakaʻi i ka enditer goiter me ka hypothyroidism a me ka lohi o ka metabolism, hypological arterial, ka ulu ulu a me ka ulu ʻana o ka noʻonoʻo i nā keiki.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
- 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.
Nā huaʻōlelo: ka nui o ka calorie 158,7 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, pehea ia e pono ai ʻO ka hua moa moa i hoʻolapalapa ʻia, nā pālolo, nā meaʻai, nā pono pono he moa moa i hoʻolapalapa ʻia
Ka waiwai ikehu, a i ʻole ka ʻike kalori ʻO ka nui o ka ikehu i hoʻokuʻu ʻia i loko o ke kino o ke kanaka mai ka meaʻai i ka wā ʻai. Ana ʻia ka waiwai o ka ikehu o kekahi huahana ma nā kilo-calories (kcal) a i ʻole kilo-joules (kJ) no 100 grams. huahana. ʻO ka kilocalorie i hoʻohana ʻia no ke ana ʻana i ka waiwai o ka ikehu o ka meaʻai, ua kapa ʻia ʻo ia ka "calorie meaʻai," no laila ua haʻalele pinepine ʻia ka prefix kilo ke kuhikuhi ʻia nā calorie i (kilo) calories. Hiki iā ʻoe ke ʻike i nā papa ikehu kikoʻī no nā huahana Lūkini.
ʻO ka waiwai kūpono - ka ʻike o nā pākeke, nā momona a me nā protein i loko o ka huahana.
ʻO ka waiwai kūpono o kahi huahana meaʻai - kahi hoʻonohonoho o nā huahana o kahi huahana meaʻai, i ke alo o kahi e māʻona ai nā pono o ke kanaka no nā mea kūpono a me ka ikehu.
Vitamins, nā mea olakino e koi ʻia i nā mea liʻiliʻi i ka papaʻai o nā kānaka āpau a me ka hapa nui o nā vertebrates. Hoʻohui pinepine ʻia nā wikamina e nā mea kanu ma mua o nā holoholona. ʻO ka makemake o ke kanaka i kēlā me kēia lā no nā wikamina he mau miligram a i ʻole micrograms wale nō. ʻAʻole like me nā mea inorganic, hoʻopau ʻia nā huaora e ka hoʻomehana ikaika. Nui ʻole nā vitamina a "nalowale" i ka wā kuke ʻana a i ʻole ka hana ʻana i ka meaʻai.