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 | 383 kCal | 1684 kCal | 22.7% | 5.9% | 440 G |
| Nā Paena | 14.13 G | 76 G | 18.6% | 4.9% | 538 G |
| kona kaikea a | 5.48 G | 56 G | 9.8% | 2.6% | 1022 G |
| Carbohydrates | 63.59 G | 219 G | 29% | 7.6% | 344 G |
| Puluniu alimentary | 4.9 G | 20 G | 24.5% | 6.4% | 408 G |
| ka wai | 6.35 G | 2273 G | 0.3% | 0.1% | 35795 G |
| ka lehu | 5.55 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 10 µg | 900 µg | 1.1% | 0.3% | 9000 G |
| beta carotenes | 0.116 mg | 5 mg | 2.3% | 0.6% | 4310 G |
| Wikamina B1, thiamine | 0.961 mg | 1.5 mg | 64.1% | 16.7% | 156 G |
| ʻO Vitamin B2, riboflavin | 0.415 mg | 1.8 mg | 23.1% | 6% | 434 G |
| ʻO Vitamin B4, koho | 14.6 mg | 500 mg | 2.9% | 0.8% | 3425 G |
| ʻO Vitamin B5, pantothenic | 0.623 mg | 5 mg | 12.5% | 3.3% | 803 G |
| ʻO Vitamin B6, pyridoxine | 0.171 mg | 2 mg | 8.6% | 2.2% | 1170 G |
| ʻO Vitamin B9, folate | 183 µg | 400 µg | 45.8% | 12% | 219 G |
| ʻO Vitamin B12, cobalamin | 0.35 µg | 3 µg | 11.7% | 3.1% | 857 G |
| ʻO Vitamin C, ascorbic | 2.7 mg | 90 mg | 3% | 0.8% | 3333 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.26 mg | 15 mg | 1.7% | 0.4% | 5769 G |
| beta tocopherol | 0.05 mg | ~ | |||
| Laulā Tocopherol | 0.85 mg | ~ | |||
| tocopherol | 0.25 mg | ~ | |||
| Wikamina K, phylloquinone | 46 µg | 120 µg | 38.3% | 10% | 261 G |
| ʻO Vitamin PP, NE | 6.161 mg | 20 mg | 30.8% | 8% | 325 G |
| Nā Macronutrients | |||||
| Potauma, K | 231 mg | 2500 mg | 9.2% | 2.4% | 1082 G |
| Kalipuna, Ca | 182 mg | 1000 mg | 18.2% | 4.8% | 549 G |
| Makanekiuma, Mg | 46 mg | 400 mg | 11.5% | 3% | 870 G |
| Sodoma, Na | 2100 mg | 1300 mg | 161.5% | 42.2% | 62 G |
| Sulphur, S | 141.3 mg | 1000 mg | 14.1% | 3.7% | 708 G |
| Pākuʻi, P | 177 mg | 800 mg | 22.1% | 5.8% | 452 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 4.92 mg | 18 mg | 27.3% | 7.1% | 366 G |
| Manganese, Mn | 0.984 mg | 2 mg | 49.2% | 12.8% | 203 G |
| Keleawe, Cu | 244 µg | 1000 µg | 24.4% | 6.4% | 410 G |
| Selenium, Inā | 24.7 µg | 55 µg | 44.9% | 11.7% | 223 G |
| Kiniki, Zn | 1.43 mg | 12 mg | 11.9% | 3.1% | 839 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 54.92 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 5.74 G | max 100 g | |||
| ʻO Glucose (dextrose) | 1.72 G | ~ | |||
| maltose | 2.04 G | ~ | |||
| huahua | 1.98 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.603 G | ~ | |||
| valine | 0.723 G | ~ | |||
| Histidine * | 0.318 G | ~ | |||
| Isoleucine | 0.586 G | ~ | |||
| leucine | 1.007 G | ~ | |||
| lysine | 0.446 G | ~ | |||
| methionine | 0.233 G | ~ | |||
| ekolu | 0.424 G | ~ | |||
| tryptophan | 0.171 G | ~ | |||
| phenylalanine | 0.703 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.497 G | ~ | |||
| ʻAkika Aspartic | 0.767 G | ~ | |||
| glycine | 0.539 G | ~ | |||
| ʻAkika glutamic | 4.29 G | ~ | |||
| proline | 1.497 G | ~ | |||
| serine | 0.72 G | ~ | |||
| tyrosin | 0.36 G | ~ | |||
| cysteine | 0.235 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 1 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 1.391 G | max 18.7 g | |||
| 16: 0 Palmitic | 0.782 G | ~ | |||
| 18: 0 Stearin | 0.609 G | ~ | |||
| ʻO nā waikawa momona momona | 1.168 G | min 16.8 г | 7% | 1.8% | |
| 18:1 Olein (omega-9) | 1.168 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 2.3 G | mai 11.2 ke 20.6 | 20.5% | 5.4% | |
| 18: 2 Linoleika | 2.084 G | ~ | |||
| 18: 3 Linolenika | 0.216 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.216 G | mai 0.9 ke 3.7 | 24% | 6.3% | |
| ʻO ka Omega-6 ka mea momona acids | 2.084 G | mai 4.7 ke 16.8 | 44.3% | 11.6% |
ʻO ka waiwai o ka ikehu 383 kcal.
- kīʻaha = 120 g (459.6 kCal)
- oz = 28.35 g (108.6 kcal)
Nā ʻūlū palaoa kāwili ʻia waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 64,1%, wikamina B2 - 23,1%, wikamina B5 - 12,5%, wikamina B9 - 45,8%, wikamina B12 - 11,7%, wikamina K - 38,3%, wikamina PP - 30,8%, calcium - 18,2%, magnesium - 11,5%, phosphorus - 22,1%, hao - 27,3%, manganese - 49,2%, keleawe - 24,4%, selenium - 44,9%, kiniki - 11,9%
- 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 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 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 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.
- 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.
Nā huaʻōlelo: ʻo ka nui o ka calorie 383 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha nā mea pono me nā mea ʻala, nā calorie, nā meaʻai, nā pono pono nā palaoa me nā mea ʻala.