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 | 154 kCal | 1684 kCal | 9.1% | 5.9% | 1094 G |
| Nā Paena | 10.57 G | 76 G | 13.9% | 9% | 719 G |
| kona kaikea a | 11.66 G | 56 G | 20.8% | 13.5% | 480 G |
| Carbohydrates | 0.64 G | 219 G | 0.3% | 0.2% | 34219 G |
| ka wai | 76.13 G | 2273 G | 3.3% | 2.1% | 2986 G |
| ka lehu | 1.01 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 172 µg | 900 µg | 19.1% | 12.4% | 523 G |
| Retinol | 0.169 mg | ~ | |||
| beta carotenes | 0.028 mg | 5 mg | 0.6% | 0.4% | 17857 G |
| ʻO beta Cryptoxanthin | 8 µg | ~ | |||
| Lutein + Zeaxanthin | 423 µg | ~ | |||
| Wikamina B1, thiamine | 0.034 mg | 1.5 mg | 2.3% | 1.5% | 4412 G |
| ʻO Vitamin B2, riboflavin | 0.386 mg | 1.8 mg | 21.4% | 13.9% | 466 G |
| ʻO Vitamin B4, koho | 247.6 mg | 500 mg | 49.5% | 32.1% | 202 G |
| ʻO Vitamin B5, pantothenic | 1.289 mg | 5 mg | 25.8% | 16.8% | 388 G |
| ʻO Vitamin B6, pyridoxine | 0.143 mg | 2 mg | 7.2% | 4.7% | 1399 G |
| ʻO Vitamin B9, folate | 39 µg | 400 µg | 9.8% | 6.4% | 1026 G |
| ʻO Vitamin B12, cobalamin | 0.76 µg | 3 µg | 25.3% | 16.4% | 395 G |
| ʻO ka wikamina D, ka kalipola | 1.7 µg | 10 µg | 17% | 11% | 588 G |
| ʻO Wikamina D3, cholecalciferol | 1.7 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 1.29 mg | 15 mg | 8.6% | 5.6% | 1163 G |
| beta tocopherol | 0.03 mg | ~ | |||
| Laulā Tocopherol | 2.41 mg | ~ | |||
| tocopherol | 0.74 mg | ~ | |||
| Wikamina K, phylloquinone | 4.5 µg | 120 µg | 3.8% | 2.5% | 2667 G |
| ʻO Vitamin PP, NE | 0.064 mg | 20 mg | 0.3% | 0.2% | 31250 G |
| Pāpale | 0.2 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 117 mg | 2500 mg | 4.7% | 3.1% | 2137 G |
| Kalipuna, Ca | 48 mg | 1000 mg | 4.8% | 3.1% | 2083 G |
| Makanekiuma, Mg | 11 mg | 400 mg | 2.8% | 1.8% | 3636 G |
| Sodoma, Na | 155 mg | 1300 mg | 11.9% | 7.7% | 839 G |
| Sulphur, S | 105.7 mg | 1000 mg | 10.6% | 6.9% | 946 G |
| Pākuʻi, P | 167 mg | 800 mg | 20.9% | 13.6% | 479 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.48 mg | 18 mg | 8.2% | 5.3% | 1216 G |
| Manganese, Mn | 0.024 mg | 2 mg | 1.2% | 0.8% | 8333 G |
| Keleawe, Cu | 63 µg | 1000 µg | 6.3% | 4.1% | 1587 G |
| Selenium, Inā | 25.8 µg | 55 µg | 46.9% | 30.5% | 213 G |
| Fluorine, F | 21.2 µg | 4000 µg | 0.5% | 0.3% | 18868 G |
| Kiniki, Zn | 1.09 mg | 12 mg | 9.1% | 5.9% | 1101 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.31 G | max 100 g | |||
| ʻO Glucose (dextrose) | 0.31 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.69 G | ~ | |||
| valine | 0.722 G | ~ | |||
| Histidine * | 0.26 G | ~ | |||
| Isoleucine | 0.565 G | ~ | |||
| leucine | 0.913 G | ~ | |||
| lysine | 0.767 G | ~ | |||
| methionine | 0.319 G | ~ | |||
| ekolu | 0.467 G | ~ | |||
| tryptophan | 0.14 G | ~ | |||
| phenylalanine | 0.572 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.618 G | ~ | |||
| ʻAkika Aspartic | 1.117 G | ~ | |||
| glycine | 0.363 G | ~ | |||
| ʻAkika glutamic | 1.407 G | ~ | |||
| proline | 0.431 G | ~ | |||
| serine | 0.817 G | ~ | |||
| tyrosin | 0.42 G | ~ | |||
| cysteine | 0.229 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 313 mg | ʻoi aku ka nui o 300 mg | |||
| Nā Phytosterols | 10 mg | ~ | |||
| ʻAkika momona | |||||
| Transgender | 0.709 G | max 1.9 g | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 3.319 G | max 18.7 g | |||
| 4: 0 Aila | 0.003 G | ~ | |||
| 8: 0 Caprylic | 0.003 G | ~ | |||
| 10: 0 Pūlima | 0.005 G | ~ | |||
| 14: 0 Kaʻaina | 0.03 G | ~ | |||
| 15: 0 Pentadecanoic | 0.008 G | ~ | |||
| 16: 0 Palmitic | 2.259 G | ~ | |||
| 17-0 margarine | 0.021 G | ~ | |||
| 18: 0 Stearin | 0.963 G | ~ | |||
| 20: 0 ʻAikakika | 0.014 G | ~ | |||
| 22: 0 | 0.009 G | ~ | |||
| 24: 0 Lignoceric | 0.004 G | ~ | |||
| ʻO nā waikawa momona momona | 4.843 G | min 16.8 г | 28.8% | 18.7% | |
| 14: 1 ʻO Myristoleic | 0.006 G | ~ | |||
| 16: 1 Palmitoleic | 0.171 G | ~ | |||
| 17: 1 ʻO Heptadecene | 0.012 G | ~ | |||
| 18:1 Olein (omega-9) | 4.626 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.029 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 2.712 G | mai 11.2 ke 20.6 | 24.2% | 15.7% | |
| 18: 2 Linoleika | 2.319 G | ~ | |||
| 18: 3 Linolenika | 0.133 G | ~ | |||
| 20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.015 G | ~ | |||
| 20: 3 Eicosatriene | 0.02 G | ~ | |||
| 20: 4 ʻAikakika | 0.158 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.188 G | mai 0.9 ke 3.7 | 20.9% | 13.6% | |
| 22: 4 Docosatetraene, Omega-6 | 0.011 G | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.006 G | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.049 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 2.523 G | mai 4.7 ke 16.8 | 53.7% | 34.9% |
ʻO ka waiwai o ka ikehu 154 kcal.
- tbsp = 15 h (23.1 kCal)
- nui = 61 gr (93.9 kcal)
Hua moa, omelet waiwai i nā wikamina a me nā minelala e like me: wikamina A - 19,1%, wikamina B2 - 21,4%, choline - 49,5%, wikamina B5 - 25,8%, wikamina B12 - 25,3%, wikamina D - 17%, phosphorus - 20,9%, selenium - 46,9%
- 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.
- 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 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.
Nā huaʻōlelo: ka nui o ka calorie 154 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka pono? ʻO ka hua moa, ka omelet, nā calorie, nā meaʻai, nā pono kūpono ʻO ka hua moa, omelet