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 | 147 kCal | 1684 kCal | 8.7% | 5.9% | 1146 G |
| Nā Paena | 12.33 G | 76 G | 16.2% | 11% | 616 G |
| kona kaikea a | 9.95 G | 56 G | 17.8% | 12.1% | 563 G |
| Carbohydrates | 1.01 G | 219 G | 0.5% | 0.3% | 21683 G |
| ka wai | 75.81 G | 2273 G | 3.3% | 2.2% | 2998 G |
| ka lehu | 0.91 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 171 µg | 900 µg | 19% | 12.9% | 526 G |
| Retinol | 0.171 mg | ~ | |||
| ʻO beta Cryptoxanthin | 9 µg | ~ | |||
| Lutein + Zeaxanthin | 471 µg | ~ | |||
| Wikamina B1, thiamine | 0.067 mg | 1.5 mg | 4.5% | 3.1% | 2239 G |
| ʻO Vitamin B2, riboflavin | 0.523 mg | 1.8 mg | 29.1% | 19.8% | 344 G |
| ʻO Vitamin B4, koho | 268.3 mg | 500 mg | 53.7% | 36.5% | 186 G |
| ʻO Vitamin B5, pantothenic | 1.57 mg | 5 mg | 31.4% | 21.4% | 318 G |
| ʻO Vitamin B6, pyridoxine | 0.188 mg | 2 mg | 9.4% | 6.4% | 1064 G |
| ʻO Vitamin B9, folate | 87 µg | 400 µg | 21.8% | 14.8% | 460 G |
| ʻO Vitamin B12, cobalamin | 1 µg | 3 µg | 33.3% | 22.7% | 300 G |
| ʻO ka wikamina D, ka kalipola | 2.6 µg | 10 µg | 26% | 17.7% | 385 G |
| ʻO Wikamina D3, cholecalciferol | 2.6 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 0.72 mg | 15 mg | 4.8% | 3.3% | 2083 G |
| Wikamina K, phylloquinone | 0.3 µg | 120 µg | 0.3% | 0.2% | 40000 G |
| ʻO Vitamin PP, NE | 0.103 mg | 20 mg | 0.5% | 0.3% | 19417 G |
| Nā Macronutrients | |||||
| Potauma, K | 135 mg | 2500 mg | 5.4% | 3.7% | 1852 G |
| Kalipuna, Ca | 62 mg | 1000 mg | 6.2% | 4.2% | 1613 G |
| Makanekiuma, Mg | 9 mg | 400 mg | 2.3% | 1.6% | 4444 G |
| Sodoma, Na | 128 mg | 1300 mg | 9.8% | 6.7% | 1016 G |
| Sulphur, S | 123.3 mg | 1000 mg | 12.3% | 8.4% | 811 G |
| Pākuʻi, P | 193 mg | 800 mg | 24.1% | 16.4% | 415 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.74 mg | 18 mg | 9.7% | 6.6% | 1034 G |
| Manganese, Mn | 0.032 mg | 2 mg | 1.6% | 1.1% | 6250 G |
| Keleawe, Cu | 53 µg | 1000 µg | 5.3% | 3.6% | 1887 G |
| Selenium, Inā | 37.2 µg | 55 µg | 67.6% | 46% | 148 G |
| Kiniki, Zn | 1.32 mg | 12 mg | 11% | 7.5% | 909 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.25 G | max 100 g | |||
| ʻO Glucose (dextrose) | 0.25 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.812 G | ~ | |||
| valine | 0.816 G | ~ | |||
| Histidine * | 0.322 G | ~ | |||
| Isoleucine | 0.661 G | ~ | |||
| leucine | 1.11 G | ~ | |||
| lysine | 0.929 G | ~ | |||
| methionine | 0.4 G | ~ | |||
| ekolu | 0.555 G | ~ | |||
| tryptophan | 0.192 G | ~ | |||
| phenylalanine | 0.675 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.72 G | ~ | |||
| ʻAkika Aspartic | 1.302 G | ~ | |||
| glycine | 0.432 G | ~ | |||
| ʻAkika glutamic | 1.649 G | ~ | |||
| proline | 0.497 G | ~ | |||
| serine | 0.983 G | ~ | |||
| tyrosin | 0.535 G | ~ | |||
| cysteine | 0.288 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 372 mg | ʻoi aku ka nui o 300 mg | |||
| ʻAkika momona | |||||
| Transgender | 0.054 G | max 1.9 g | |||
| nā momona trans monounsaturated | 0.032 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 3.382 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.032 G | ~ | |||
| 15: 0 Pentadecanoic | 0.022 G | ~ | |||
| 16: 0 Palmitic | 2.435 G | ~ | |||
| 17-0 margarine | 0.022 G | ~ | |||
| 18: 0 Stearin | 0.87 G | ~ | |||
| ʻO nā waikawa momona momona | 3.905 G | min 16.8 г | 23.2% | 15.8% | |
| 14: 1 ʻO Myristoleic | 0.022 G | ~ | |||
| 16: 1 Palmitoleic | 0.213 G | ~ | |||
| 18:1 Olein (omega-9) | 3.648 G | ~ | |||
| 18: 1 mau inoa | 3.617 G | ~ | |||
| 18: 1 unuhi | 0.032 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.022 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 1.892 G | mai 11.2 ke 20.6 | 16.9% | 11.5% | |
| 18: 2 Linoleika | 1.564 G | ~ | |||
| 18: 2 ʻO Omega-6, cis, cis | 1.542 G | ~ | |||
| 18: 2 unuhi, unuhi | 0.022 G | ~ | |||
| 18: 3 Linolenika | 0.054 G | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.032 G | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.022 G | ~ | |||
| 20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.022 G | ~ | |||
| 20: 4 ʻAikakika | 0.181 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.103 G | mai 0.9 ke 3.7 | 11.4% | 7.8% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.022 G | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.049 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 1.767 G | mai 4.7 ke 16.8 | 37.6% | 25.6% |
ʻO ka waiwai o ka ikehu 147 kcal.
Hua moa, hau waiwai i nā wikamina a me nā minelala e like me: wikamina A - 19%, wikamina B2 - 29,1%, choline - 53,7%, wikamina B5 - 31,4%, wikamina B9 - 21,8%, wikamina B12 - 33,3, 26%, wikamina D - 24,1%, phosphorus - 67,6%, selenium - 11%, kiniki - XNUMX%
- 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 B2 komo i loko o nā hopena redox, hoʻonui i ka ʻike kala o ka mea nānā ʻike a me ka hoʻopili pouli. Loaʻa ka lawa ʻole o ka lawe ʻia ʻana o ka wikamina B2 me ka hōʻino ʻia i ke ʻano o ka ʻili, nā membrane mucous, nā kukui i hōʻino ʻole ʻia a me ka ʻike o ke ahiahi.
- hui he ʻāpana o ka lecithin, hana i ka synthes a me ka metabolism o nā phospholipids i ke akepaʻa, kahi kumu o nā hui methyl manuahi, hana ma ke ʻano he lipotropic factor.
- Vitamin B5 komo i loko o ka protein, momona, carbohydrate metabolism, cholesterol metabolism, ke synthesi o kekahi helu o nā hormones, hemoglobin, paipai i ka lawe ʻana o nā amino acid a me nā kō i loko o ka ʻōpū, kākoʻo i ka hana o ka adrenal cortex. ʻO ka nele o ka waikawa pantothenic hiki ke alakaʻi i ka hōʻino i ka ʻili a me nā membrane mucous.
- 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 B12 hana nui i ka metabolism a me ka hoʻololi ʻana o nā amino acid. Folate a me ka wikamina B12 pili i nā wikamina a pili i ke hoʻokumu koko. ʻO ka nele o ka wikamina B12 ke alakaʻi i ka ulu ʻana o ka hemahema folate hapa a ʻelua paha, a me anemia, leukopenia, thrombositopenia.
- Vitamin D Mālama i ka homeostasis o ka calcium a me ka phosphorus, lawe i nā kaʻina hana o ka mineralization iwi. ʻO ka nele o ka wikamina D hiki i ka hōʻino ʻia o ka metabolism a me ka phosphor i nā iwi, hoʻonui i ka demineralization o nā iwi iwi, kahi e alakaʻi ai i ka hoʻonui ʻia o ka osteoporosis.
- 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.
- Selenium - kahi mea nui o ka ʻōnaehana pale pale antioxidant o ke kino o ke kanaka, loaʻa kahi hopena immunomodulatory, komo i ka rula o ka hana o nā thyroid hormones. Alakaʻi ka hemahema i ka maʻi ʻo Kashin-Beck (osteoarthritis me nā deformities he nui o nā hono, nā ʻiwi a me nā ʻaoʻao), maʻi ʻo Keshan (endemik myocardiopathy), thrombastenia hoʻoilina.
- Zinc he ʻāpana ʻoi aku ma mua o 300 mau ʻenima, komo i ke kaʻina hana o ka synthes a me ka decomposition o carbohydrates, nā polokina, nā momona, nā waikawa nukelika a me ke kaohi o ka hōʻike o ka helu o nā genes. ʻO ka lawa ʻole o ka ʻai e alakaʻi ai i ka anemia, ka maʻi pale lua, ka ate cirrhosis, ka moe kolohe, a me nā mānoanoa fetal. Ua hōʻike ʻia nā noiʻi hou i ka hiki o nā kiʻekiʻena o ka zinc e hoʻohaunaele i ka lawe ʻia ʻana o ke keleawe a laila hāʻawi i ka ulu ʻana o ka anemia.
Nā huaʻōlelo: ʻo ka nui o ka calorie 147 kcal, ka hoʻohui kemika, ka waiwai waiwai, nā wikamina, nā minelala, he aha ka pono? ʻO ka hua moa, paʻahau, nā calorie, nā mea momona, nā pono pono he hua moa, moa