ʻO ka waiwai kūpono a me ka hoʻohui kemika.
| ʻĀina ʻona | mea | Norm ** | % o ka maʻamau i 100 g | % o ka maʻamau i 100 kcal | 100% maʻamau |
| ʻO ke kumu kūʻai kalori | 164 kCal | 1684 kCal | 9.7% | 5.9% | 1027 G |
| Nā Paena | 16.4 G | 76 G | 21.6% | 13.2% | 463 G |
| kona kaikea a | 10.9 G | 56 G | 19.5% | 11.9% | 514 G |
| ka wai | 71.4 G | 2273 G | 3.1% | 1.9% | 3183 G |
| ka lehu | 1.3 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 60 µg | 900 µg | 6.7% | 4.1% | 1500 G |
| Retinol | 0.06 mg | ~ | |||
| Wikamina B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 2% | 3000 G |
| ʻO Vitamin B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 4.4% | 1385 G |
| ʻO Vitamin C, ascorbic | 1.1 mg | 90 mg | 1.2% | 0.7% | 8182 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 2.1 mg | 15 mg | 14% | 8.5% | 714 G |
| ʻO Vitamin PP, NE | 5.6 mg | 20 mg | 28% | 17.1% | 357 G |
| niacin | 1.7 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 280 mg | 2500 mg | 11.2% | 6.8% | 893 G |
| Kalipuna, Ca | 50 mg | 1000 mg | 5% | 3% | 2000 G |
| Makanekiuma, Mg | 75 mg | 400 mg | 18.8% | 11.5% | 533 G |
| Sodoma, Na | 100 mg | 1300 mg | 7.7% | 4.7% | 1300 G |
| Sulphur, S | 164 mg | 1000 mg | 16.4% | 10% | 610 G |
| Pākuʻi, P | 270 mg | 800 mg | 33.8% | 20.6% | 296 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.7 mg | 18 mg | 3.9% | 2.4% | 2571 G |
| ʻO Sterola | |||||
| ʻO Cholesterol | 80 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 2.4 G | max 18.7 g |
ʻO ka waiwai o ka ikehu 164 kcal.
- Vitamin E Loaʻa iā ia nā waiwai antioxidant, pono ia no ka hana o nā gonad, ka puʻuwai puʻuwai, kahi stabilizer āpau o nā membrane pūnaewele. Me ka hemahema o ka wikamina E, ʻike ʻia ka hemolysis o nā erythrocytes a me nā maʻi neurological.
- ʻO Vitamin PP komo i nā hopena redox o ka ikehu metabolism. Hoʻokomo pū ʻia ka lawa ʻana o ka wikamina me ka hoʻohaunaele ʻana i ke kūlana maʻamau o ka ʻili, nā ʻōpū o ka ʻōpū a me nā ʻōnaehana.
- 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.
- ʻO Phosphorus komo i loko o nā hanana physiological, e like me ka ikehu metabolism, hoʻoponopono i ka waikawa-base koena, he ʻāpana o nā phospholipids, nā nucleotides a me nā nukelika, pono ia no ka mineralization o nā iwi a me nā niho. Alakaʻi ka hemahema i ka anorexia, anemia, rickets.
Ka waiwai ikehu, a i ʻole ka ʻike kalori ʻO ka nui o ka ikehu i hoʻokuʻu ʻia i loko o ke kino o ke kanaka mai ka meaʻai i ka wā ʻai. Ana ʻia ka waiwai o ka ikehu o kekahi huahana ma nā kilo-calories (kcal) a i ʻole kilo-joules (kJ) no 100 grams. huahana. ʻO ka kilocalorie i hoʻohana ʻia no ke ana ʻana i ka waiwai o ka ikehu o ka meaʻai, ua kapa ʻia ʻo ia ka "calorie meaʻai," no laila ua haʻalele pinepine ʻia ka prefix kilo ke kuhikuhi ʻia nā calorie i (kilo) calories. Hiki iā ʻoe ke ʻike i nā papa ikehu kikoʻī no nā huahana Lūkini.
ʻO ka waiwai kūpono - ka ʻike o nā pākeke, nā momona a me nā protein i loko o ka huahana.
ʻO ka waiwai kūpono o kahi huahana meaʻai - kahi hoʻonohonoho o nā huahana o kahi huahana meaʻai, i ke alo o kahi e māʻona ai nā pono o ke kanaka no nā mea kūpono a me ka ikehu.
Vitamins, nā mea olakino e koi ʻia i nā mea liʻiliʻi i ka papaʻai o nā kānaka āpau a me ka hapa nui o nā vertebrates. Hoʻohui pinepine ʻia nā wikamina e nā mea kanu ma mua o nā holoholona. ʻO ka makemake o ke kanaka i kēlā me kēia lā no nā wikamina he mau miligram a i ʻole micrograms wale nō. ʻAʻole like me nā mea inorganic, hoʻopau ʻia nā huaora e ka hoʻomehana ikaika. Nui ʻole nā vitamina a "nalowale" i ka wā kuke ʻana a i ʻole ka hana ʻana i ka meaʻai.