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 | 25 kCal | 1684 kCal | 1.5% | 6% | 6736 G |
| Nā Paena | 2.09 G | 76 G | 2.8% | 11.2% | 3636 G |
| kona kaikea a | 0.81 G | 56 G | 1.4% | 5.6% | 6914 G |
| Carbohydrates | 3.55 G | 219 G | 1.6% | 6.4% | 6169 G |
| ka wai | 91.88 G | 2273 G | 4% | 16% | 2474 G |
| ka lehu | 1.67 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 219 µg | 900 µg | 24.3% | 97.2% | 411 G |
| Wikamina B1, thiamine | 0.059 mg | 1.5 mg | 3.9% | 15.6% | 2542 G |
| ʻO Vitamin B2, riboflavin | 0.165 mg | 1.8 mg | 9.2% | 36.8% | 1091 G |
| ʻO Vitamin B5, pantothenic | 0.045 mg | 5 mg | 0.9% | 3.6% | 11111 G |
| ʻO Vitamin B6, pyridoxine | 0.088 mg | 2 mg | 4.4% | 17.6% | 2273 G |
| ʻO Vitamin B9, folate | 10 µg | 400 µg | 2.5% | 10% | 4000 G |
| ʻO Vitamin C, ascorbic | 32.5 mg | 90 mg | 36.1% | 144.4% | 277 G |
| ʻO Vitamin PP, NE | 0.94 mg | 20 mg | 4.7% | 18.8% | 2128 G |
| Nā Macronutrients | |||||
| Potauma, K | 491 mg | 2500 mg | 19.6% | 78.4% | 509 G |
| Kalipuna, Ca | 102 mg | 1000 mg | 10.2% | 40.8% | 980 G |
| Makanekiuma, Mg | 57 mg | 400 mg | 14.3% | 57.2% | 702 G |
| Sodoma, Na | 88 mg | 1300 mg | 6.8% | 27.2% | 1477 G |
| Sulphur, S | 20.9 mg | 1000 mg | 2.1% | 8.4% | 4785 G |
| Pākuʻi, P | 55 mg | 800 mg | 6.9% | 27.6% | 1455 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 3.64 mg | 18 mg | 20.2% | 80.8% | 495 G |
| Manganese, Mn | 0.385 mg | 2 mg | 19.3% | 77.2% | 519 G |
| Keleawe, Cu | 143 µg | 1000 µg | 14.3% | 57.2% | 699 G |
| Selenium, Inā | 0.9 µg | 55 µg | 1.6% | 6.4% | 6111 G |
| Kiniki, Zn | 0.22 mg | 12 mg | 1.8% | 7.2% | 5455 G |
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.197 G | max 18.7 g | |||
| 16: 0 Palmitic | 0.069 G | ~ | |||
| 18: 0 Stearin | 0.024 G | ~ | |||
| ʻO nā waikawa momona momona | 0.245 G | min 16.8 г | 1.5% | 6% | |
| 16: 1 Palmitoleic | 0.222 G | ~ | |||
| 22: 1 ʻO Erucova (omega-9) | 0.023 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.127 G | mai 11.2 ke 20.6 | 1.1% | 4.4% | |
| 18: 2 Linoleika | 0.127 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 0.127 G | mai 4.7 ke 16.8 | 2.7% | 10.8% |
ʻO ka waiwai o ka ikehu 25 kcal.
ʻO ka lau nahele o ka kukama, ʻaʻohe paʻakai waiwai i nā wikamina a me nā minelala e like me: wikamina A - 24,3%, wikamina C - 36,1%, potassium - 19,6%, magnesium - 14,3%, hao - 20,2%, manganese - 19,3 %, keleawe - 14,3%
- 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.
- Vitamin C komo i nā hopena redox, ka hana o ka ʻōnaehana pale, paipai i ka lawe ʻana o ka hao. ʻO ka hemahema ke alakaʻi i nā gum a hoʻokuʻu ʻia, nā nosebleeds ma muli o ka hoʻonui ʻia o ka permeability a me ka palupalu o nā capillaries o ke koko.
- 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.
- 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.
- 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.
Nā huaʻōlelo: ʻo ka nui o ka calorie 25 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka pono o ka mauʻu kukama i hoʻolapalapa ʻia, ʻaʻohe paʻakai, nā calorie, nā meaʻai, nā pono kūpono he mauʻu kukama paila, ʻaʻohe paʻakai.