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 | 282 kCal | 1684 kCal | 16.7% | 5.9% | 597 G |
Nā Paena | 13.46 G | 76 G | 17.7% | 6.3% | 565 G |
kona kaikea a | 14.28 G | 56 G | 25.5% | 9% | 392 G |
Carbohydrates | 14.9 G | 219 G | 6.8% | 2.4% | 1470 G |
Puluniu alimentary | 34.8 G | 20 G | 174% | 61.7% | 57 G |
ka wai | 10.75 G | 2273 G | 0.5% | 0.2% | 21144 G |
ka lehu | 11.81 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 1483 µg | 900 µg | 164.8% | 58.4% | 61 G |
alpha carotenes | 2090 µg | ~ | |||
beta carotenes | 15 mg | 5 mg | 300% | 106.4% | 33 G |
ʻO beta Cryptoxanthin | 3490 µg | ~ | |||
Lycopene | 21 µg | ~ | |||
Lutein + Zeaxanthin | 310 µg | ~ | |||
Wikamina B1, thiamine | 0.25 mg | 1.5 mg | 16.7% | 5.9% | 600 G |
ʻO Vitamin B2, riboflavin | 0.94 mg | 1.8 mg | 52.2% | 18.5% | 191 G |
ʻO Vitamin B4, koho | 66.5 mg | 500 mg | 13.3% | 4.7% | 752 G |
ʻO Vitamin B5, pantothenic | 0.888 mg | 5 mg | 17.8% | 6.3% | 563 G |
ʻO Vitamin B6, pyridoxine | 2.094 mg | 2 mg | 104.7% | 37.1% | 96 G |
ʻO Vitamin B9, folate | 28 µg | 400 µg | 7% | 2.5% | 1429 G |
ʻO Vitamin C, ascorbic | 0.7 mg | 90 mg | 0.8% | 0.3% | 12857 G |
ʻO ka wikamina E, alpha tocopherol, TE | 38.14 mg | 15 mg | 254.3% | 90.2% | 39 G |
beta tocopherol | 0.24 mg | ~ | |||
Laulā Tocopherol | 3.41 mg | ~ | |||
Wikamina K, phylloquinone | 105.7 µg | 120 µg | 88.1% | 31.2% | 114 G |
ʻO Vitamin PP, NE | 11.6 mg | 20 mg | 58% | 20.6% | 172 G |
Pāpale | 2.7 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 1950 mg | 2500 mg | 78% | 27.7% | 128 G |
Kalipuna, Ca | 330 mg | 1000 mg | 33% | 11.7% | 303 G |
Makanekiuma, Mg | 149 mg | 400 mg | 37.3% | 13.2% | 268 G |
Sodoma, Na | 2867 mg | 1300 mg | 220.5% | 78.2% | 45 G |
Sulphur, S | 134.6 mg | 1000 mg | 13.5% | 4.8% | 743 G |
Pākuʻi, P | 300 mg | 800 mg | 37.5% | 13.3% | 267 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 17.3 mg | 18 mg | 96.1% | 34.1% | 104 G |
Manganese, Mn | 1.7 mg | 2 mg | 85% | 30.1% | 118 G |
Keleawe, Cu | 1000 µg | 1000 µg | 100% | 35.5% | 100 G |
Selenium, Inā | 20.4 µg | 55 µg | 37.1% | 13.2% | 270 G |
Kiniki, Zn | 4.3 mg | 12 mg | 35.8% | 12.7% | 279 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 7.19 G | max 100 g | |||
ʻO Glucose (dextrose) | 2.14 G | ~ | |||
maʻi maʻi | 0.76 G | ~ | |||
huahua | 4.29 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 0.49 G | ~ | |||
valine | 0.54 G | ~ | |||
Histidine * | 0.18 G | ~ | |||
Isoleucine | 0.39 G | ~ | |||
leucine | 0.63 G | ~ | |||
lysine | 0.36 G | ~ | |||
methionine | 0.13 G | ~ | |||
ekolu | 0.27 G | ~ | |||
tryptophan | 0.07 G | ~ | |||
phenylalanine | 0.37 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 0.45 G | ~ | |||
ʻAkika Aspartic | 1.69 G | ~ | |||
glycine | 0.6 G | ~ | |||
ʻAkika glutamic | 1.59 G | ~ | |||
proline | 1.25 G | ~ | |||
serine | 0.23 G | ~ | |||
tyrosin | 0.19 G | ~ | |||
cysteine | 0.18 G | ~ | |||
ʻO Sterola | |||||
Nā Phytosterols | 83 mg | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 2.462 G | max 18.7 g | |||
6: 0 naelona | 0.013 G | ~ | |||
10: 0 Pūlima | 0.013 G | ~ | |||
12: 0 Lauric | 0.081 G | ~ | |||
13: 0 Tridecanoic | 0.027 G | ~ | |||
14: 0 Kaʻaina | 0.189 G | ~ | |||
16: 0 Palmitic | 1.619 G | ~ | |||
17-0 margarine | 0.014 G | ~ | |||
18: 0 Stearin | 0.396 G | ~ | |||
20: 0 ʻAikakika | 0.055 G | ~ | |||
22: 0 | 0.055 G | ~ | |||
ʻO nā waikawa momona momona | 3.211 G | min 16.8 г | 19.1% | 6.8% | |
16: 1 Palmitoleic | 0.082 G | ~ | |||
18:1 Olein (omega-9) | 3.116 G | ~ | |||
18: 1 mau inoa | 3.116 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.014 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 8.006 G | mai 11.2 ke 20.6 | 71.5% | 25.4% | |
18: 2 Linoleika | 7.473 G | ~ | |||
18: 3 Linolenika | 0.533 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.519 G | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.014 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.519 G | mai 0.9 ke 3.7 | 57.7% | 20.5% | |
ʻO ka Omega-6 ka mea momona acids | 7.487 G | mai 4.7 ke 16.8 | 100% | 35.5% |
ʻO ka waiwai o ka ikehu 282 kcal.
- tbsp = 7.5 h (21.2 kCal)
- tsp = 2.6 g (7.3 kCal)
Pauka Kile waiwai i nā wikamina a me nā minelala e like me: wikamina A - 164,8%, beta-carotene - 300%, wikamina B1 - 16,7%, wikamina B2 - 52,2%, choline - 13,3%, wikamina B5 - 17,8 , 6, 104,7%, wikamina B254,3 - 88,1%, wikamina E - 58%, huaʻai K - 78%, huaʻai PP - 33%, potassium - 37,3%, calcium - 37,5%, magnesium - 96,1%, phosphorus - 85%, hao - 100%, manganese - 37,1%, keleawe - 35,8%, selenium - XNUMX%, zinc - 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.
- 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 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.
- 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 E Loaʻa iā ia nā waiwai antioxidant, pono ia no ka hana o nā gonad, ka puʻuwai puʻuwai, kahi stabilizer āpau o nā membrane pūnaewele. Me ka hemahema o ka wikamina E, ʻike ʻia ka hemolysis o nā erythrocytes a me nā maʻi neurological.
- 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.
- 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.
- 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 282 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, pehea ka pono o Chile, ka pauka, nā calorie, nā meaʻai, nā pono pono o Chile, ka pauka.