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 | 322 kCal | 1684 kCal | 19.1% | 5.9% | 523 G |
Nā Paena | 15.86 G | 76 G | 20.9% | 6.5% | 479 G |
kona kaikea a | 26.54 G | 56 G | 47.4% | 14.7% | 211 G |
Carbohydrates | 3.59 G | 219 G | 1.6% | 0.5% | 6100 G |
ka wai | 52.31 G | 2273 G | 2.3% | 0.7% | 4345 G |
ka lehu | 1.71 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 381 µg | 900 µg | 42.3% | 13.1% | 236 G |
Retinol | 0.371 mg | ~ | |||
alpha carotenes | 38 µg | ~ | |||
beta carotenes | 0.088 mg | 5 mg | 1.8% | 0.6% | 5682 G |
ʻO beta Cryptoxanthin | 33 µg | ~ | |||
Lutein + Zeaxanthin | 1094 µg | ~ | |||
Wikamina B1, thiamine | 0.176 mg | 1.5 mg | 11.7% | 3.6% | 852 G |
ʻO Vitamin B2, riboflavin | 0.528 mg | 1.8 mg | 29.3% | 9.1% | 341 G |
ʻO Vitamin B4, koho | 820.2 mg | 500 mg | 164% | 50.9% | 61 G |
ʻO Vitamin B5, pantothenic | 2.99 mg | 5 mg | 59.8% | 18.6% | 167 G |
ʻO Vitamin B6, pyridoxine | 0.35 mg | 2 mg | 17.5% | 5.4% | 571 G |
ʻO Vitamin B9, folate | 146 µg | 400 µg | 36.5% | 11.3% | 274 G |
ʻO Vitamin B12, cobalamin | 1.95 µg | 3 µg | 65% | 20.2% | 154 G |
ʻO ka wikamina D, ka kalipola | 5.4 µg | 10 µg | 54% | 16.8% | 185 G |
ʻO Wikamina D3, cholecalciferol | 5.4 µg | ~ | |||
ʻO ka wikamina E, alpha tocopherol, TE | 2.58 mg | 15 mg | 17.2% | 5.3% | 581 G |
beta tocopherol | 0.05 mg | ~ | |||
Laulā Tocopherol | 1.33 mg | ~ | |||
tocopherol | 0.06 mg | ~ | |||
Wikamina K, phylloquinone | 0.7 µg | 120 µg | 0.6% | 0.2% | 17143 G |
ʻO Vitamin PP, NE | 0.024 mg | 20 mg | 0.1% | 83333 G | |
Pāpale | 0.9 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 109 mg | 2500 mg | 4.4% | 1.4% | 2294 G |
Kalipuna, Ca | 129 mg | 1000 mg | 12.9% | 4% | 775 G |
Makanekiuma, Mg | 5 mg | 400 mg | 1.3% | 0.4% | 8000 G |
Sodoma, Na | 48 mg | 1300 mg | 3.7% | 1.1% | 2708 G |
Sulphur, S | 158.6 mg | 1000 mg | 15.9% | 4.9% | 631 G |
Pākuʻi, P | 390 mg | 800 mg | 48.8% | 15.2% | 205 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 2.73 mg | 18 mg | 15.2% | 4.7% | 659 G |
Manganese, Mn | 0.055 mg | 2 mg | 2.8% | 0.9% | 3636 G |
Keleawe, Cu | 77 µg | 1000 µg | 7.7% | 2.4% | 1299 G |
Selenium, Inā | 56 µg | 55 µg | 101.8% | 31.6% | 98 G |
Kiniki, Zn | 2.3 mg | 12 mg | 19.2% | 6% | 522 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 0.56 G | max 100 g | |||
galactose | 0.07 G | ~ | |||
ʻO Glucose (dextrose) | 0.18 G | ~ | |||
lactose | 0.07 G | ~ | |||
maltose | 0.07 G | ~ | |||
maʻi maʻi | 0.07 G | ~ | |||
huahua | 0.07 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 1.099 G | ~ | |||
valine | 0.949 G | ~ | |||
Histidine * | 0.416 G | ~ | |||
Isoleucine | 0.866 G | ~ | |||
leucine | 1.399 G | ~ | |||
lysine | 1.217 G | ~ | |||
methionine | 0.378 G | ~ | |||
ekolu | 0.687 G | ~ | |||
tryptophan | 0.177 G | ~ | |||
phenylalanine | 0.681 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 0.836 G | ~ | |||
ʻAkika Aspartic | 1.55 G | ~ | |||
glycine | 0.488 G | ~ | |||
ʻAkika glutamic | 1.97 G | ~ | |||
proline | 0.646 G | ~ | |||
serine | 1.326 G | ~ | |||
tyrosin | 0.678 G | ~ | |||
cysteine | 0.264 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 1085 mg | ʻoi aku ka nui o 300 mg | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 9.551 G | max 18.7 g | |||
8: 0 Caprylic | 0.009 G | ~ | |||
10: 0 Pūlima | 0.009 G | ~ | |||
12: 0 Lauric | 0.009 G | ~ | |||
14: 0 Kaʻaina | 0.104 G | ~ | |||
15: 0 Pentadecanoic | 0.013 G | ~ | |||
16: 0 Palmitic | 6.86 G | ~ | |||
17-0 margarine | 0.051 G | ~ | |||
18: 0 Stearin | 2.417 G | ~ | |||
20: 0 ʻAikakika | 0.032 G | ~ | |||
22: 0 | 0.038 G | ~ | |||
24: 0 Lignoceric | 0.009 G | ~ | |||
ʻO nā waikawa momona momona | 11.738 G | min 16.8 г | 69.9% | 21.7% | |
14: 1 ʻO Myristoleic | 0.024 G | ~ | |||
16: 1 Palmitoleic | 0.918 G | ~ | |||
18:1 Olein (omega-9) | 10.701 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.086 G | ~ | |||
22: 1 ʻO Erucova (omega-9) | 0.009 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 4.204 G | mai 11.2 ke 20.6 | 37.5% | 11.6% | |
18: 2 Linoleika | 3.538 G | ~ | |||
18: 3 Linolenika | 0.103 G | ~ | |||
20: 4 ʻAikakika | 0.438 G | ~ | |||
20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.011 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.228 G | mai 0.9 ke 3.7 | 25.3% | 7.9% | |
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.114 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 3.976 G | mai 4.7 ke 16.8 | 84.6% | 26.3% |
ʻO ka waiwai o ka ikehu 322 kcal.
- C0 = 26 g (83.7 kcal)
- C1 = 19 g (61.2 kcal)
- C2 = 16 g (51.5 kcal)
- C3 = 12 g (38.6 kcal)
- kīʻaha = 243 g (782.5 kCal)
- nui = 17 gr (54.7 kcal)
ʻOma moa moa waiwai i nā wikamina a me nā minelala e like me: wikamina A - 42,3%, wikamina B1 - 11,7%, wikamina B2 - 29,3%, choline - 164%, wikamina B5 - 59,8%, wikamina B6 - 17,5, 9, 36,5%, wikamina B12 - 65%, wikamina B54 - 17,2%, wikamina D - 12,9%, wikamina E - 48,8%, calcium - 15,2%, phosphorus - 101,8%, hao - 19,2%, selenium - XNUMX%, 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 B1 ʻo ia kahi ʻāpana o nā enzyme koʻikoʻi o ka carbohydrate a me ka metabolism ikehu, ka mea e hāʻawi i ke kino me ka ikehu a me nā mea ea, a me ka metabolism o nā lālā amino acid. ʻO ka hemahema o kēia wikamina e alakaʻi i nā maʻi koʻikoʻi o nā ʻōnaehana hopohopo, digestive a me ka maʻi maʻi.
- 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 komo i ka mālama ʻana i ka pane pale pale, kaohi a me nā kaʻina hauʻoli i ka ʻōnaehana waena, i ka hoʻololi ʻana o nā amino acid, i ka metabolism o ka tryptophan, lipids a me nā nucleic acid, kōkua i ka hana maʻamau o nā erythrocytes, ka mālama ʻana i ka pae maʻamau. o ka homocysteine i ke koko. ʻAʻole lawa ka lawe ʻana o ka wikamina B6 i ka hoʻoliʻiliʻi o ka makemake, kahi hewa i ke ʻano o ka ʻili, ka hoʻomohala ʻana o ka homocysteinemia, anemia.
- 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.
- 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.
- ka pōhaku ʻo ia ka mea nui o kā mākou iwi, hana ma ke ʻano he regulator o ka ʻōnaehana ʻōnaehana, komo i ka hōʻemi ʻana i nā mākala. ʻO ka hemahema o ka calcium e alakaʻi i ka demineralization o ka iwi kuamoo, nā iwi pelvic a me nā ʻaoʻao lalo, hoʻonui i ka makaʻi 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.
- hao he ʻāpana o nā protein o nā ʻano hana like ʻole, e like me nā enzyme. Komo i ka lawe ʻana o nā electrons, oxygen, e hōʻoia i ka papa o nā hopena redox a me ka hoʻoulu ʻana i ka peroxidation. ʻO ka lawa ʻole o ka ʻai e alakaʻi ai i ka anemia hypochromic, myoglobin-deficit atony o nā iwi iwi, hoʻonui i ka luhi, myocardiopathy, gastritis atrophic.
- 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 322 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, pehea ka maikaʻi o ka hua moa moa, nā calories, nā meaʻai, nā pono pono?