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 | 215 kCal | 1684 kCal | 12.8% | 6% | 783 G |
| Nā Paena | 19.4 G | 76 G | 25.5% | 11.9% | 392 G |
| kona kaikea a | 14.6 G | 56 G | 26.1% | 12.1% | 384 G |
| Carbohydrates | 0.2 G | 219 G | 0.1% | 109500 G | |
| ka wai | 65.8 G | 2273 G | 2.9% | 1.3% | 3454 G |
| Vitamins | |||||
| ʻO Wikamina A, RE | 30 µg | 900 µg | 3.3% | 1.5% | 3000 G |
| Retinol | 0.03 mg | ~ | |||
| Wikamina B1, thiamine | 0.06 mg | 1.5 mg | 4% | 1.9% | 2500 G |
| ʻO Vitamin B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 5.2% | 900 G |
| ʻO Vitamin B4, koho | 13.3 mg | 500 mg | 2.7% | 1.3% | 3759 G |
| ʻO Vitamin B6, pyridoxine | 0.01 mg | 2 mg | 0.5% | 0.2% | 20000 G |
| ʻO Vitamin B9, folate | 86 µg | 400 µg | 21.5% | 10% | 465 G |
| ʻO Vitamin B12, cobalamin | 0.47 µg | 3 µg | 15.7% | 7.3% | 638 G |
| ʻO ka wikamina D, ka kalipola | 0.2 µg | 10 µg | 2% | 0.9% | 5000 G |
| ʻO Wikamina D3, cholecalciferol | 0.2 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 0.27 mg | 15 mg | 1.8% | 0.8% | 5556 G |
| Wikamina K, phylloquinone | 0.2 µg | 120 µg | 0.2% | 0.1% | 60000 G |
| ʻO Vitamin PP, NE | 0.4 mg | 20 mg | 2% | 0.9% | 5000 G |
| Nā Macronutrients | |||||
| Potauma, K | 31 mg | 2500 mg | 1.2% | 0.6% | 8065 G |
| Kalipuna, Ca | 88 mg | 1000 mg | 8.8% | 4.1% | 1136 G |
| Makanekiuma, Mg | 5 mg | 400 mg | 1.3% | 0.6% | 8000 G |
| Sodoma, Na | 67 mg | 1300 mg | 5.2% | 2.4% | 1940 G |
| Sulphur, S | 194 mg | 1000 mg | 19.4% | 9% | 515 G |
| Pākuʻi, P | 83 mg | 800 mg | 10.4% | 4.8% | 964 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.91 mg | 18 mg | 5.1% | 2.4% | 1978 G |
| Keleawe, Cu | 102 µg | 1000 µg | 10.2% | 4.7% | 980 G |
| Selenium, Inā | 3.6 µg | 55 µg | 6.5% | 3% | 1528 G |
| Kiniki, Zn | 0.69 mg | 12 mg | 5.8% | 2.7% | 1739 G |
| ʻO Sterola | |||||
| ʻO Cholesterol | 84 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 3.92 G | max 18.7 g | |||
| 12: 0 Lauric | 0.014 G | ~ | |||
| 14: 0 Kaʻaina | 0.115 G | ~ | |||
| 16: 0 Palmitic | 2.908 G | ~ | |||
| 18: 0 Stearin | 0.785 G | ~ | |||
| ʻO nā waikawa momona momona | 5.5 G | min 16.8 г | 32.7% | 15.2% | |
| 16: 1 Palmitoleic | 0.742 G | ~ | |||
| 18:1 Olein (omega-9) | 4.53 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.158 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 2.98 G | mai 11.2 ke 20.6 | 26.6% | 12.4% | |
| 18: 2 Linoleika | 2.57 G | ~ | |||
| 18: 3 Linolenika | 0.108 G | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.014 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.187 G | mai 0.9 ke 3.7 | 20.8% | 9.7% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.022 G | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.043 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 2.57 G | mai 4.7 ke 16.8 | 54.7% | 25.4% |
ʻO ka waiwai o ka ikehu 215 kcal.
Māwae moa, paila waiwai i nā wikamina a me nā minelala e like me: wikamina B2 - 11,1%, wikamina B9 - 21,5%, wikamina B12 - 15,7%
- 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 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.
Nā huaʻōlelo: ʻo ka nui o ka calorie 215 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka pono no nā kapuaʻi moa, i hoʻolapalapa ʻia, nā calorie, nā meaʻai, nā pono pono nā wāwae moa, i hoʻolapalapa ʻia