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 | 15 kCal | 1684 kCal | 0.9% | 6% | 11227 G |
| Nā Paena | 1.8 G | 76 G | 2.4% | 16% | 4222 G |
| kona kaikea a | 0.18 G | 56 G | 0.3% | 2% | 31111 G |
| Carbohydrates | 1.48 G | 219 G | 0.7% | 4.7% | 14797 G |
| Puluniu alimentary | 1 G | 20 G | 5% | 33.3% | 2000 G |
| ka wai | 94.32 G | 2273 G | 4.1% | 27.3% | 2410 G |
| ka lehu | 1.22 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 39 µg | 900 µg | 4.3% | 28.7% | 2308 G |
| beta carotenes | 0.465 mg | 5 mg | 9.3% | 62% | 1075 G |
| Lycopene | 23 µg | ~ | |||
| Lutein + Zeaxanthin | 595 µg | ~ | |||
| Wikamina B1, thiamine | 0.054 mg | 1.5 mg | 3.6% | 24% | 2778 G |
| ʻO Vitamin B2, riboflavin | 0.089 mg | 1.8 mg | 4.9% | 32.7% | 2022 G |
| ʻO Vitamin B5, pantothenic | 0.124 mg | 5 mg | 2.5% | 16.7% | 4032 G |
| ʻO Vitamin B6, pyridoxine | 0.098 mg | 2 mg | 4.9% | 32.7% | 2041 G |
| ʻO Vitamin B9, folate | 85 µg | 400 µg | 21.3% | 142% | 471 G |
| ʻO Vitamin C, ascorbic | 16.5 mg | 90 mg | 18.3% | 122% | 545 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.29 mg | 15 mg | 1.9% | 12.7% | 5172 G |
| Wikamina K, phylloquinone | 39 µg | 120 µg | 32.5% | 216.7% | 308 G |
| ʻO Vitamin PP, NE | 0.851 mg | 20 mg | 4.3% | 28.7% | 2350 G |
| Nā Macronutrients | |||||
| Potauma, K | 172 mg | 2500 mg | 6.9% | 46% | 1453 G |
| Kalipuna, Ca | 15 mg | 1000 mg | 1.5% | 10% | 6667 G |
| Makanekiuma, Mg | 9 mg | 400 mg | 2.3% | 15.3% | 4444 G |
| Sodoma, Na | 26 mg | 1300 mg | 2% | 13.3% | 5000 G |
| Sulphur, S | 18 mg | 1000 mg | 1.8% | 12% | 5556 G |
| Pākuʻi, P | 38 mg | 800 mg | 4.8% | 32% | 2105 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.6 mg | 18 mg | 3.3% | 22% | 3000 G |
| Manganese, Mn | 0.152 mg | 2 mg | 7.6% | 50.7% | 1316 G |
| Keleawe, Cu | 107 µg | 1000 µg | 10.7% | 71.3% | 935 G |
| Selenium, Inā | 1.6 µg | 55 µg | 2.9% | 19.3% | 3438 G |
| Kiniki, Zn | 0.47 mg | 12 mg | 3.9% | 26% | 2553 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 1 G | max 100 g | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.084 G | ~ | |||
| valine | 0.069 G | ~ | |||
| Histidine * | 0.028 G | ~ | |||
| Isoleucine | 0.066 G | ~ | |||
| leucine | 0.078 G | ~ | |||
| lysine | 0.085 G | ~ | |||
| methionine | 0.017 G | ~ | |||
| ekolu | 0.05 G | ~ | |||
| tryptophan | 0.018 G | ~ | |||
| phenylalanine | 0.043 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.085 G | ~ | |||
| ʻAkika Aspartic | 0.209 G | ~ | |||
| glycine | 0.058 G | ~ | |||
| ʻAkika glutamic | 0.295 G | ~ | |||
| proline | 0.096 G | ~ | |||
| serine | 0.069 G | ~ | |||
| tyrosin | 0.029 G | ~ | |||
| cysteine | 0.021 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.041 G | max 18.7 g | |||
| 12: 0 Lauric | 0.001 G | ~ | |||
| 14: 0 Kaʻaina | 0.001 G | ~ | |||
| 16: 0 Palmitic | 0.037 G | ~ | |||
| 18: 0 Stearin | 0.003 G | ~ | |||
| ʻO nā waikawa momona momona | 0.006 G | min 16.8 г | |||
| 16: 1 Palmitoleic | 0.001 G | ~ | |||
| 18:1 Olein (omega-9) | 0.005 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.079 G | mai 11.2 ke 20.6 | 0.7% | 4.7% | |
| 18: 2 Linoleika | 0.075 G | ~ | |||
| 18: 3 Linolenika | 0.004 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.004 G | mai 0.9 ke 3.7 | 0.4% | 2.7% | |
| ʻO ka Omega-6 ka mea momona acids | 0.075 G | mai 4.7 ke 16.8 | 1.6% | 10.7% |
ʻO ka waiwai o ka ikehu 15 kcal.
- 0,5 kīʻaha = 122 g (18.3 kCal)
- hiki (300 x 407) = 411 g (61.7 kCal)
Asparagus, kēpau, ʻaʻohe paʻakai i hoʻohui ʻia waiwai i nā wikamina a me nā minelala e like me: wikamina B9 - 21,3%, wikamina C - 18,3%, wikamina K - 32,5%
- 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: ka nui o ka calorie 15 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka pono Asparagus, kēpau, me ka paʻakai ʻole, nā calorie, nā meaʻai, nā pono kūpono Asparagus, kēpau, me ka paʻakai ʻole i hoʻohui ʻia.