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 | 12 kCal | 1684 kCal | 0.7% | 5.8% | 14033 G |
| Nā Paena | 1.56 G | 76 G | 2.1% | 17.5% | 4872 G |
| kona kaikea a | 0.16 G | 56 G | 0.3% | 2.5% | 35000 G |
| Carbohydrates | 0.78 G | 219 G | 0.4% | 3.3% | 28077 G |
| Puluniu alimentary | 1 G | 20 G | 5% | 41.7% | 2000 G |
| ka wai | 95.55 G | 2273 G | 4.2% | 35% | 2379 G |
| ka lehu | 0.95 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 212 µg | 900 µg | 23.6% | 196.7% | 425 G |
| alpha carotenes | 1 µg | ~ | |||
| beta carotenes | 2.549 mg | 5 mg | 51% | 425% | 196 G |
| Lutein + Zeaxanthin | 38 µg | ~ | |||
| Wikamina B1, thiamine | 0.032 mg | 1.5 mg | 2.1% | 17.5% | 4688 G |
| ʻO Vitamin B2, riboflavin | 0.063 mg | 1.8 mg | 3.5% | 29.2% | 2857 G |
| ʻO Vitamin B4, koho | 12.1 mg | 500 mg | 2.4% | 20% | 4132 G |
| ʻO Vitamin B5, pantothenic | 0.079 mg | 5 mg | 1.6% | 13.3% | 6329 G |
| ʻO Vitamin B6, pyridoxine | 0.166 mg | 2 mg | 8.3% | 69.2% | 1205 G |
| ʻO Vitamin B9, folate | 41 µg | 400 µg | 10.3% | 85.8% | 976 G |
| ʻO Vitamin C, ascorbic | 26 mg | 90 mg | 28.9% | 240.8% | 346 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 5% | 16667 G |
| Wikamina K, phylloquinone | 34 µg | 120 µg | 28.3% | 235.8% | 353 G |
| ʻO Vitamin PP, NE | 0.428 mg | 20 mg | 2.1% | 17.5% | 4673 G |
| Pāpale | 0.2 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 371 mg | 2500 mg | 14.8% | 123.3% | 674 G |
| Kalipuna, Ca | 93 mg | 1000 mg | 9.3% | 77.5% | 1075 G |
| Makanekiuma, Mg | 11 mg | 400 mg | 2.8% | 23.3% | 3636 G |
| Sodoma, Na | 34 mg | 1300 mg | 2.6% | 21.7% | 3824 G |
| Sulphur, S | 15.6 mg | 1000 mg | 1.6% | 13.3% | 6410 G |
| Pākuʻi, P | 29 mg | 800 mg | 3.6% | 30% | 2759 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.04 mg | 18 mg | 5.8% | 48.3% | 1731 G |
| Manganese, Mn | 0.144 mg | 2 mg | 7.2% | 60% | 1389 G |
| Keleawe, Cu | 19 µg | 1000 µg | 1.9% | 15.8% | 5263 G |
| Selenium, Inā | 0.4 µg | 55 µg | 0.7% | 5.8% | 13750 G |
| Kiniki, Zn | 0.17 mg | 12 mg | 1.4% | 11.7% | 7059 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.83 G | max 100 g | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.087 G | ~ | |||
| valine | 0.069 G | ~ | |||
| Histidine * | 0.027 G | ~ | |||
| Isoleucine | 0.089 G | ~ | |||
| leucine | 0.091 G | ~ | |||
| lysine | 0.093 G | ~ | |||
| methionine | 0.009 G | ~ | |||
| ekolu | 0.051 G | ~ | |||
| tryptophan | 0.015 G | ~ | |||
| phenylalanine | 0.046 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.09 G | ~ | |||
| ʻAkika Aspartic | 0.112 G | ~ | |||
| glycine | 0.045 G | ~ | |||
| ʻAkika glutamic | 0.374 G | ~ | |||
| proline | 0.032 G | ~ | |||
| serine | 0.05 G | ~ | |||
| tyrosin | 0.03 G | ~ | |||
| cysteine | 0.017 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.021 G | max 18.7 g | |||
| 12: 0 Lauric | 0.001 G | ~ | |||
| 14: 0 Kaʻaina | 0.001 G | ~ | |||
| 16: 0 Palmitic | 0.017 G | ~ | |||
| 18: 0 Stearin | 0.001 G | ~ | |||
| ʻO nā waikawa momona momona | 0.012 G | min 16.8 г | 0.1% | 0.8% | |
| 18:1 Olein (omega-9) | 0.011 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.077 G | mai 11.2 ke 20.6 | 0.7% | 5.8% | |
| 18: 2 Linoleika | 0.031 G | ~ | |||
| 18: 3 Linolenika | 0.041 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.041 G | mai 0.9 ke 3.7 | 4.6% | 38.3% | |
| ʻO ka Omega-6 ka mea momona acids | 0.031 G | mai 4.7 ke 16.8 | 0.7% | 5.8% |
ʻO ka waiwai o ka ikehu 12 kcal.
- kīʻaha, ʻoki = 170 g (20.4 kCal)
ʻO Bok-choy (pak-choy, kāpeti Pākē) i hoʻolapalapa ʻia, me ka paʻakai ʻole waiwai i nā wikamina a me nā minelala e like me: wikamina A - 23,6%, beta-carotene - 51%, wikamina C - 28,9%, wikamina K - 28,3%, potassium - 14,8%
- 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 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.
- 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.
- 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.
Nā huaʻōlelo: calorie maʻiʻo 12 kcal, kemika haku mele, meaʻai waiwai, nā huaora, nā minelala, he aha ka pono Bok-choy (pak-choy, kāpī Pākē) paila, me ka paʻakai ole, calories, nā meaʻai, pono waiwai Bock-choy (pak-choy, Kina kāpeti). ) paila , me ka paakai ole