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 | 135 kCal | 1684 kCal | 8% | 5.9% | 1247 G |
| Nā Paena | 18.56 G | 76 G | 24.4% | 18.1% | 409 G |
| kona kaikea a | 5.73 G | 56 G | 10.2% | 7.6% | 977 G |
| Carbohydrates | 2.23 G | 219 G | 1% | 0.7% | 9821 G |
| ka wai | 70.6 G | 2273 G | 3.1% | 2.3% | 3220 G |
| ka lehu | 2.88 G | ~ | |||
| Vitamins | |||||
| Retinol | 0.005 mg | ~ | |||
| Wikamina B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 5% | 1500 G |
| ʻO Vitamin B2, riboflavin | 0.213 mg | 1.8 mg | 11.8% | 8.7% | 845 G |
| ʻO Vitamin B4, koho | 67.8 mg | 500 mg | 13.6% | 10.1% | 737 G |
| ʻO Vitamin B5, pantothenic | 0.726 mg | 5 mg | 14.5% | 10.7% | 689 G |
| ʻO Vitamin B6, pyridoxine | 0.387 mg | 2 mg | 19.4% | 14.4% | 517 G |
| ʻO Vitamin B9, folate | 4 µg | 400 µg | 1% | 0.7% | 10000 G |
| ʻO Vitamin B12, cobalamin | 0.54 µg | 3 µg | 18% | 13.3% | 556 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.22 mg | 15 mg | 1.5% | 1.1% | 6818 G |
| Wikamina K, phylloquinone | 0.2 µg | 120 µg | 0.2% | 0.1% | 60000 G |
| ʻO Vitamin PP, NE | 4.779 mg | 20 mg | 23.9% | 17.7% | 418 G |
| Pāpale | 3.4 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 284 mg | 2500 mg | 11.4% | 8.4% | 880 G |
| Kalipuna, Ca | 13 mg | 1000 mg | 1.3% | 1% | 7692 G |
| Makanekiuma, Mg | 22 mg | 400 mg | 5.5% | 4.1% | 1818 G |
| Sodoma, Na | 799 mg | 1300 mg | 61.5% | 45.6% | 163 G |
| Pākuʻi, P | 277 mg | 800 mg | 34.6% | 25.6% | 289 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.99 mg | 18 mg | 5.5% | 4.1% | 1818 G |
| Manganese, Mn | 0.066 mg | 2 mg | 3.3% | 2.4% | 3030 G |
| Keleawe, Cu | 30 µg | 1000 µg | 3% | 2.2% | 3333 G |
| Selenium, Inā | 16.7 µg | 55 µg | 30.4% | 22.5% | 329 G |
| Kiniki, Zn | 1.37 mg | 12 mg | 11.4% | 8.4% | 876 G |
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 1.186 G | ~ | |||
| valine | 0.847 G | ~ | |||
| Histidine * | 0.68 G | ~ | |||
| Isoleucine | 0.813 G | ~ | |||
| leucine | 1.56 G | ~ | |||
| lysine | 1.857 G | ~ | |||
| methionine | 0.552 G | ~ | |||
| ekolu | 0.452 G | ~ | |||
| tryptophan | 0.2 G | ~ | |||
| phenylalanine | 0.763 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.919 G | ~ | |||
| ʻAkika Aspartic | 1.095 G | ~ | |||
| Hydroxyproline | 0.093 G | ~ | |||
| glycine | 0.786 G | ~ | |||
| ʻAkika glutamic | 2.098 G | ~ | |||
| proline | 0.695 G | ~ | |||
| serine | 0.615 G | ~ | |||
| tyrosin | 0.633 G | ~ | |||
| cysteine | 0.199 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 88 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 1.596 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.033 G | ~ | |||
| 16: 0 Palmitic | 1.233 G | ~ | |||
| 18: 0 Stearin | 0.33 G | ~ | |||
| ʻO nā waikawa momona momona | 2.333 G | min 16.8 г | 13.9% | 10.3% | |
| 16: 1 Palmitoleic | 0.363 G | ~ | |||
| 18:1 Olein (omega-9) | 1.95 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.02 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 1.089 G | mai 11.2 ke 20.6 | 9.7% | 7.2% | |
| 18: 2 Linoleika | 0.907 G | ~ | |||
| 18: 3 Linolenika | 0.05 G | ~ | |||
| 18: 4 Kealakekua Omega-3 | 0.003 G | ~ | |||
| 20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.01 G | ~ | |||
| 20: 3 Eicosatriene | 0.013 G | ~ | |||
| 20: 4 ʻAikakika | 0.08 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.057 G | mai 0.9 ke 3.7 | 6.3% | 4.7% | |
| 22: 4 Docosatetraene, Omega-6 | 0.02 G | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.007 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 0.997 G | mai 4.7 ke 16.8 | 21.2% | 15.7% |
ʻO ka waiwai o ka ikehu 135 kcal.
- wehe = 9.4 g (12.7 kCal)
Ka umauma moa no fajito, hau waiwai i nā wikamina a me nā minelala e like me: wikamina B2 - 11,8%, choline - 13,6%, wikamina B5 - 14,5%, wikamina B6 - 19,4%, wikamina B12 - 18%, vitamin PP - 23,9, 11,4%, potassium - 34,6%, phosphorus - 30,4%, selenium - 11,4%, zinc - XNUMX%
- 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 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 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.
- 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.
- pāpaʻa ʻo ia ka ion intracellular nui i komo i ka lula o ka wai, ka waikawa a me ke kaulike electrolyte, komo i nā hana o nā impulses nerve, kaohi kaomi.
- 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.
- 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: calorie maʻiʻo 135 kcal, mea hoʻohui kemika, waiwai waiwai, nā huaora, nā minela, pehea e pono ai? ʻO ka umauma moa no ka fajito, ka hau, nā calorie, nā meaʻai, nā waiwai pono ka umauma moa no ka fajito, ka hau