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 | 22 kCal | 1684 kCal | 1.3% | 5.9% | 7655 G |
| Nā Paena | 2.4 G | 76 G | 3.2% | 14.5% | 3167 G |
| kona kaikea a | 0.22 G | 56 G | 0.4% | 1.8% | 25455 G |
| Carbohydrates | 2.11 G | 219 G | 1% | 4.5% | 10379 G |
| Puluniu alimentary | 2 G | 20 G | 10% | 45.5% | 1000 G |
| ka wai | 92.63 G | 2273 G | 4.1% | 18.6% | 2454 G |
| ka lehu | 0.63 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 50 µg | 900 µg | 5.6% | 25.5% | 1800 G |
| beta carotenes | 0.604 mg | 5 mg | 12.1% | 55% | 828 G |
| Lycopene | 30 µg | ~ | |||
| Lutein + Zeaxanthin | 771 µg | ~ | |||
| Wikamina B1, thiamine | 0.162 mg | 1.5 mg | 10.8% | 49.1% | 926 G |
| ʻO Vitamin B2, riboflavin | 0.139 mg | 1.8 mg | 7.7% | 35% | 1295 G |
| ʻO Vitamin B4, koho | 26.1 mg | 500 mg | 5.2% | 23.6% | 1916 G |
| ʻO Vitamin B5, pantothenic | 0.225 mg | 5 mg | 4.5% | 20.5% | 2222 G |
| ʻO Vitamin B6, pyridoxine | 0.079 mg | 2 mg | 4% | 18.2% | 2532 G |
| ʻO Vitamin B9, folate | 149 µg | 400 µg | 37.3% | 169.5% | 268 G |
| ʻO Vitamin C, ascorbic | 7.7 mg | 90 mg | 8.6% | 39.1% | 1169 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 1.5 mg | 15 mg | 10% | 45.5% | 1000 G |
| beta tocopherol | 0.02 mg | ~ | |||
| Laulā Tocopherol | 0.21 mg | ~ | |||
| Wikamina K, phylloquinone | 50.6 µg | 120 µg | 42.2% | 191.8% | 237 G |
| ʻO Vitamin PP, NE | 1.084 mg | 20 mg | 5.4% | 24.5% | 1845 G |
| Pāpale | 0.9 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 224 mg | 2500 mg | 9% | 40.9% | 1116 G |
| Kalipuna, Ca | 23 mg | 1000 mg | 2.3% | 10.5% | 4348 G |
| Makanekiuma, Mg | 14 mg | 400 mg | 3.5% | 15.9% | 2857 G |
| Sodoma, Na | 14 mg | 1300 mg | 1.1% | 5% | 9286 G |
| Sulphur, S | 24 mg | 1000 mg | 2.4% | 10.9% | 4167 G |
| Pākuʻi, P | 54 mg | 800 mg | 6.8% | 30.9% | 1481 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.91 mg | 18 mg | 5.1% | 23.2% | 1978 G |
| Manganese, Mn | 0.154 mg | 2 mg | 7.7% | 35% | 1299 G |
| Keleawe, Cu | 165 µg | 1000 µg | 16.5% | 75% | 606 G |
| Selenium, Inā | 6.1 µg | 55 µg | 11.1% | 50.5% | 902 G |
| Fluorine, F | 21.9 µg | 4000 µg | 0.5% | 2.3% | 18265 G |
| Kiniki, Zn | 0.6 mg | 12 mg | 5% | 22.7% | 2000 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 1.3 G | max 100 g | |||
| ʻO Glucose (dextrose) | 0.42 G | ~ | |||
| maʻi maʻi | 0.08 G | ~ | |||
| huahua | 0.79 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.099 G | ~ | |||
| valine | 0.125 G | ~ | |||
| Histidine * | 0.053 G | ~ | |||
| Isoleucine | 0.082 G | ~ | |||
| leucine | 0.14 G | ~ | |||
| lysine | 0.113 G | ~ | |||
| methionine | 0.034 G | ~ | |||
| ekolu | 0.092 G | ~ | |||
| tryptophan | 0.029 G | ~ | |||
| phenylalanine | 0.082 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.125 G | ~ | |||
| ʻAkika Aspartic | 0.555 G | ~ | |||
| glycine | 0.101 G | ~ | |||
| ʻAkika glutamic | 0.255 G | ~ | |||
| proline | 0.077 G | ~ | |||
| serine | 0.116 G | ~ | |||
| tyrosin | 0.057 G | ~ | |||
| cysteine | 0.034 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.048 G | max 18.7 g | |||
| 16: 0 Palmitic | 0.048 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.105 G | mai 11.2 ke 20.6 | 0.9% | 4.1% | |
| 18: 2 Linoleika | 0.076 G | ~ | |||
| 18: 3 Linolenika | 0.029 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.029 G | mai 0.9 ke 3.7 | 3.2% | 14.5% | |
| ʻO ka Omega-6 ka mea momona acids | 0.076 G | mai 4.7 ke 16.8 | 1.6% | 7.3% |
ʻO ka waiwai o ka ikehu 22 kcal.
- 0,5 kīʻaha = 90 g (19.8 kCal)
- 4 mau ihe (1/2 ″ kahua) = 60 g (13.2 kCal)
Asparagus, paila waiwai i nā wikamina a me nā minelala e like me: beta-carotene - 12,1%, wikamina B9 - 37,3%, wikamina K - 42,2%, keleawe - 16,5%, selenium - 11,1%
- 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 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 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.
- 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.
Nā huaʻōlelo: calorie maʻiʻo 22 kcal, kemika haku mele, meaʻai waiwai, nā huaora, nā minela, he aha ka pono Asparagus, paila, calories, nā meaʻai, pono waiwai Asparagus, paila