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 | 143 kCal | 1684 kCal | 8.5% | 5.9% | 1178 G |
| Nā Paena | 12.51 G | 76 G | 16.5% | 11.5% | 608 G |
| kona kaikea a | 9.47 G | 56 G | 16.9% | 11.8% | 591 G |
| Carbohydrates | 0.71 G | 219 G | 0.3% | 0.2% | 30845 G |
| ka wai | 75.85 G | 2273 G | 3.3% | 2.3% | 2997 G |
| ka lehu | 1.46 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 160 µg | 900 µg | 17.8% | 12.4% | 563 G |
| Retinol | 0.159 mg | ~ | |||
| ʻO beta Cryptoxanthin | 9 µg | ~ | |||
| Lutein + Zeaxanthin | 501 µg | ~ | |||
| Wikamina B1, thiamine | 0.032 mg | 1.5 mg | 2.1% | 1.5% | 4688 G |
| ʻO Vitamin B2, riboflavin | 0.387 mg | 1.8 mg | 21.5% | 15% | 465 G |
| ʻO Vitamin B4, koho | 234.1 mg | 500 mg | 46.8% | 32.7% | 214 G |
| ʻO Vitamin B5, pantothenic | 1.527 mg | 5 mg | 30.5% | 21.3% | 327 G |
| ʻO Vitamin B6, pyridoxine | 0.144 mg | 2 mg | 7.2% | 5% | 1389 G |
| ʻO Vitamin B9, folate | 35 µg | 400 µg | 8.8% | 6.2% | 1143 G |
| ʻO Vitamin B12, cobalamin | 0.71 µg | 3 µg | 23.7% | 16.6% | 423 G |
| ʻO ka wikamina D, ka kalipola | 2 µg | 10 µg | 20% | 14% | 500 G |
| ʻO Wikamina D3, cholecalciferol | 2 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 1.04 mg | 15 mg | 6.9% | 4.8% | 1442 G |
| beta tocopherol | 0.01 mg | ~ | |||
| Laulā Tocopherol | 0.5 mg | ~ | |||
| tocopherol | 0.06 mg | ~ | |||
| Wikamina K, phylloquinone | 0.3 µg | 120 µg | 0.3% | 0.2% | 40000 G |
| ʻO Vitamin PP, NE | 0.063 mg | 20 mg | 0.3% | 0.2% | 31746 G |
| Pāpale | 0.3 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 138 mg | 2500 mg | 5.5% | 3.8% | 1812 G |
| Kalipuna, Ca | 56 mg | 1000 mg | 5.6% | 3.9% | 1786 G |
| Makanekiuma, Mg | 12 mg | 400 mg | 3% | 2.1% | 3333 G |
| Sodoma, Na | 297 mg | 1300 mg | 22.8% | 15.9% | 438 G |
| Sulphur, S | 125.1 mg | 1000 mg | 12.5% | 8.7% | 799 G |
| Pākuʻi, P | 197 mg | 800 mg | 24.6% | 17.2% | 406 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.75 mg | 18 mg | 9.7% | 6.8% | 1029 G |
| Manganese, Mn | 0.028 mg | 2 mg | 1.4% | 1% | 7143 G |
| Keleawe, Cu | 72 µg | 1000 µg | 7.2% | 5% | 1389 G |
| Selenium, Inā | 30.6 µg | 55 µg | 55.6% | 38.9% | 180 G |
| Fluorine, F | 1.1 µg | 4000 µg | 363636 G | ||
| Kiniki, Zn | 1.29 mg | 12 mg | 10.8% | 7.6% | 930 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.37 G | max 100 g | |||
| ʻO Glucose (dextrose) | 0.37 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.817 G | ~ | |||
| valine | 0.855 G | ~ | |||
| Histidine * | 0.308 G | ~ | |||
| Isoleucine | 0.669 G | ~ | |||
| leucine | 1.082 G | ~ | |||
| lysine | 0.909 G | ~ | |||
| methionine | 0.378 G | ~ | |||
| ekolu | 0.553 G | ~ | |||
| tryptophan | 0.166 G | ~ | |||
| phenylalanine | 0.677 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.732 G | ~ | |||
| ʻAkika Aspartic | 1.323 G | ~ | |||
| glycine | 0.43 G | ~ | |||
| ʻAkika glutamic | 1.667 G | ~ | |||
| proline | 0.51 G | ~ | |||
| serine | 0.967 G | ~ | |||
| tyrosin | 0.497 G | ~ | |||
| cysteine | 0.271 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 370 mg | ʻoi aku ka nui o 300 mg | |||
| ʻAkika momona | |||||
| Transgender | 0.038 G | max 1.9 g | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 3.113 G | max 18.7 g | |||
| 4: 0 Aila | 0.004 G | ~ | |||
| 8: 0 Caprylic | 0.004 G | ~ | |||
| 10: 0 Pūlima | 0.006 G | ~ | |||
| 14: 0 Kaʻaina | 0.033 G | ~ | |||
| 15: 0 Pentadecanoic | 0.008 G | ~ | |||
| 16: 0 Palmitic | 2.222 G | ~ | |||
| 17-0 margarine | 0.021 G | ~ | |||
| 18: 0 Stearin | 0.808 G | ~ | |||
| 20: 0 ʻAikakika | 0.003 G | ~ | |||
| 22: 0 | 0.004 G | ~ | |||
| ʻO nā waikawa momona momona | 3.643 G | min 16.8 г | 21.7% | 15.2% | |
| 14: 1 ʻO Myristoleic | 0.007 G | ~ | |||
| 16: 1 Palmitoleic | 0.2 G | ~ | |||
| 17: 1 ʻO Heptadecene | 0.012 G | ~ | |||
| 18:1 Olein (omega-9) | 3.397 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.027 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 1.904 G | mai 11.2 ke 20.6 | 17% | 11.9% | |
| 18: 2 Linoleika | 1.549 G | ~ | |||
| 18: 3 Linolenika | 0.048 G | ~ | |||
| 20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.018 G | ~ | |||
| 20: 3 Eicosatriene | 0.023 G | ~ | |||
| 20: 4 ʻAikakika | 0.188 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.113 G | mai 0.9 ke 3.7 | 12.6% | 8.8% | |
| 22: 4 Docosatetraene, Omega-6 | 0.013 G | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.007 G | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.058 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 1.791 G | mai 4.7 ke 16.8 | 38.1% | 26.6% |
ʻO ka waiwai o ka ikehu 143 kcal.
- ʻĀpana = 50 gr (71.5 kcal)
- C0 = 60 g (85.8 kcal)
- C1 = 50 g (71.5 kcal)
- C2 = 40 g (57.2 kcal)
- C3 = 32 g (45.8 kcal)
- nui = 50 gr (71.5 kcal)
Hua moa, poached waiwai i nā wikamina a me nā minelala e like me: wikamina A - 17,8%, wikamina B2 - 21,5%, choline - 46,8%, wikamina B5 - 30,5%, wikamina B12 - 23,7%, wikamina D - 20%, phosphorus - 24,6%, selenium - 55,6%
- 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: ʻo ka nui o ka calorie 143 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka pono? ʻO ka hua moa, i ʻako ʻia, nā calorie, nā meaʻai, nā pono pono i hua moa, i ʻio ʻia