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 | 13 kCal | 1684 kCal | 0.8% | 6.2% | 12954 G |
| Nā Paena | 1.5 G | 76 G | 2% | 15.4% | 5067 G |
| kona kaikea a | 0.2 G | 56 G | 0.4% | 3.1% | 28000 G |
| Carbohydrates | 1.18 G | 219 G | 0.5% | 3.8% | 18559 G |
| Puluniu alimentary | 1 G | 20 G | 5% | 38.5% | 2000 G |
| ka wai | 95.32 G | 2273 G | 4.2% | 32.3% | 2385 G |
| ka lehu | 0.8 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 223 µg | 900 µg | 24.8% | 190.8% | 404 G |
| alpha carotenes | 1 µg | ~ | |||
| beta carotenes | 2.681 mg | 5 mg | 53.6% | 412.3% | 186 G |
| Lutein + Zeaxanthin | 40 µg | ~ | |||
| Wikamina B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 20.8% | 3750 G |
| ʻO Vitamin B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 30% | 2571 G |
| ʻO Vitamin B4, koho | 6.4 mg | 500 mg | 1.3% | 10% | 7813 G |
| ʻO Vitamin B5, pantothenic | 0.088 mg | 5 mg | 1.8% | 13.8% | 5682 G |
| ʻO Vitamin B6, pyridoxine | 0.194 mg | 2 mg | 9.7% | 74.6% | 1031 G |
| ʻO Vitamin B9, folate | 66 µg | 400 µg | 16.5% | 126.9% | 606 G |
| ʻO Vitamin C, ascorbic | 45 mg | 90 mg | 50% | 384.6% | 200 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 4.6% | 16667 G |
| Wikamina K, phylloquinone | 45.5 µg | 120 µg | 37.9% | 291.5% | 264 G |
| ʻO Vitamin PP, NE | 0.5 mg | 20 mg | 2.5% | 19.2% | 4000 G |
| Pāpale | 0.3 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 252 mg | 2500 mg | 10.1% | 77.7% | 992 G |
| Kalipuna, Ca | 105 mg | 1000 mg | 10.5% | 80.8% | 952 G |
| Makanekiuma, Mg | 19 mg | 400 mg | 4.8% | 36.9% | 2105 G |
| Sodoma, Na | 65 mg | 1300 mg | 5% | 38.5% | 2000 G |
| Sulphur, S | 15 mg | 1000 mg | 1.5% | 11.5% | 6667 G |
| Pākuʻi, P | 37 mg | 800 mg | 4.6% | 35.4% | 2162 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.8 mg | 18 mg | 4.4% | 33.8% | 2250 G |
| Manganese, Mn | 0.159 mg | 2 mg | 8% | 61.5% | 1258 G |
| Keleawe, Cu | 21 µg | 1000 µg | 2.1% | 16.2% | 4762 G |
| Selenium, Inā | 0.5 µg | 55 µg | 0.9% | 6.9% | 11000 G |
| Kiniki, Zn | 0.19 mg | 12 mg | 1.6% | 12.3% | 6316 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 1.18 G | max 100 g | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.084 G | ~ | |||
| valine | 0.066 G | ~ | |||
| Histidine * | 0.026 G | ~ | |||
| Isoleucine | 0.085 G | ~ | |||
| leucine | 0.088 G | ~ | |||
| lysine | 0.089 G | ~ | |||
| methionine | 0.009 G | ~ | |||
| ekolu | 0.049 G | ~ | |||
| tryptophan | 0.015 G | ~ | |||
| phenylalanine | 0.044 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.086 G | ~ | |||
| ʻAkika Aspartic | 0.108 G | ~ | |||
| glycine | 0.043 G | ~ | |||
| ʻAkika glutamic | 0.36 G | ~ | |||
| proline | 0.031 G | ~ | |||
| serine | 0.048 G | ~ | |||
| tyrosin | 0.029 G | ~ | |||
| cysteine | 0.017 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.027 G | max 18.7 g | |||
| 12: 0 Lauric | 0.001 G | ~ | |||
| 14: 0 Kaʻaina | 0.001 G | ~ | |||
| 16: 0 Palmitic | 0.024 G | ~ | |||
| 18: 0 Stearin | 0.001 G | ~ | |||
| ʻO nā waikawa momona momona | 0.015 G | min 16.8 г | 0.1% | 0.8% | |
| 18:1 Olein (omega-9) | 0.015 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.096 G | mai 11.2 ke 20.6 | 0.9% | 6.9% | |
| 18: 2 Linoleika | 0.042 G | ~ | |||
| 18: 3 Linolenika | 0.055 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.055 G | mai 0.9 ke 3.7 | 6.1% | 46.9% | |
| ʻO ka Omega-6 ka mea momona acids | 0.042 G | mai 4.7 ke 16.8 | 0.9% | 6.9% |
ʻO ka waiwai o ka ikehu 13 kcal.
- kīʻaha, ʻoki = 70 g (9.1 kCal)
- lau = 14 g (1.8 kcal)
- poʻo = 840 g (109.2 kCal)
ʻO Bok choy (pak choy, kāpena Kina) waiwai i nā wikamina a me nā minelala e like me: wikamina A - 24,8%, beta-carotene - 53,6%, wikamina B9 - 16,5%, wikamina C - 50%, wikamina K - 37,9%
- 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 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 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.
Nā huaʻōlelo: ʻo ka nui o ka calorie 13 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka Bok-choy (pak-choy, kāpiki Kina) pono no, nā calorie, nā meaʻai, nā pono pono o Bok-choy (pak-choy, kāpiki Pākī)