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 | 612 kCal | 1684 kCal | 36.3% | 5.9% | 275 G |
| Nā Paena | 31.1 G | 76 G | 40.9% | 6.7% | 244 G |
| kona kaikea a | 52.2 G | 56 G | 93.2% | 15.2% | 107 G |
| Carbohydrates | 4.7 G | 219 G | 2.1% | 0.3% | 4660 G |
| ka wai | 7.5 G | 2273 G | 0.3% | 30307 G | |
| ka lehu | 4.5 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 2293 µg | 900 µg | 254.8% | 41.6% | 39 G |
| Retinol | 2.16 mg | ~ | |||
| beta carotenes | 0.8 mg | 5 mg | 16% | 2.6% | 625 G |
| Wikamina B1, thiamine | 0.35 mg | 1.5 mg | 23.3% | 3.8% | 429 G |
| ʻO Vitamin B2, riboflavin | 0.47 mg | 1.8 mg | 26.1% | 4.3% | 383 G |
| ʻO Vitamin B4, koho | 2403.3 mg | 500 mg | 480.7% | 78.5% | 21 G |
| ʻO Vitamin B5, pantothenic | 9.063 mg | 5 mg | 181.3% | 29.6% | 55 G |
| ʻO Vitamin B6, pyridoxine | 0.742 mg | 2 mg | 37.1% | 6.1% | 270 G |
| ʻO Vitamin B9, folate | 209 µg | 400 µg | 52.3% | 8.5% | 191 G |
| ʻO Vitamin B12, cobalamin | 5.11 µg | 3 µg | 170.3% | 27.8% | 59 G |
| ʻO ka wikamina D, ka kalipola | 10.4 µg | 10 µg | 104% | 17% | 96 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 2.9 mg | 15 mg | 19.3% | 3.2% | 517 G |
| Wikamina K, phylloquinone | 1.5 µg | 120 µg | 1.3% | 0.2% | 8000 G |
| ʻO Vitamin PP, NE | 8.1 mg | 20 mg | 40.5% | 6.6% | 247 G |
| niacin | 0.6 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 249 mg | 2500 mg | 10% | 1.6% | 1004 G |
| Kalipuna, Ca | 262 mg | 1000 mg | 26.2% | 4.3% | 382 G |
| Makanekiuma, Mg | 29 mg | 400 mg | 7.3% | 1.2% | 1379 G |
| Sodoma, Na | 99 mg | 1300 mg | 7.6% | 1.2% | 1313 G |
| Sulphur, S | 328 mg | 1000 mg | 32.8% | 5.4% | 305 G |
| Pākuʻi, P | 1047 mg | 800 mg | 130.9% | 21.4% | 76 G |
| ʻO Chlorine, Cl | 984 mg | 2300 mg | 42.8% | 7% | 234 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 12.5 mg | 18 mg | 69.4% | 11.3% | 144 G |
| ʻIodine, ʻo wau | 115 µg | 150 µg | 76.7% | 12.5% | 130 G |
| ʻO Cobalt, Co | 80 µg | 10 µg | 800% | 130.7% | 13 G |
| Manganese, Mn | 0.25 mg | 2 mg | 12.5% | 2% | 800 G |
| Keleawe, Cu | 480 µg | 1000 µg | 48% | 7.8% | 208 G |
| Molybdenum, Mo. | 42 µg | 70 µg | 60% | 9.8% | 167 G |
| Selenium, Inā | 139.3 µg | 55 µg | 253.3% | 41.4% | 39 G |
| ʻO Chrome, Cr | 25 µg | 50 µg | 50% | 8.2% | 200 G |
| Kiniki, Zn | 1.09 mg | 12 mg | 9.1% | 1.5% | 1101 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 4.7 G | max 100 g | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 2.2 G | ~ | |||
| valine | 1.84 G | ~ | |||
| Histidine * | 0.74 G | ~ | |||
| Isoleucine | 1.82 G | ~ | |||
| leucine | 2.63 G | ~ | |||
| lysine | 2.17 G | ~ | |||
| methionine | 0.8 G | ~ | |||
| Methionine + Cysteine | 1.32 G | ~ | |||
| ekolu | 1.63 G | ~ | |||
| tryptophan | 0.45 G | ~ | |||
| phenylalanine | 1.35 G | ~ | |||
| Phenylalanine + Tyrosine | 2.66 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 1.72 G | ~ | |||
| ʻAkika Aspartic | 2.49 G | ~ | |||
| glycine | 1.02 G | ~ | |||
| ʻAkika glutamic | 4.01 G | ~ | |||
| proline | 1.34 G | ~ | |||
| serine | 2.76 G | ~ | |||
| tyrosin | 1.31 G | ~ | |||
| cysteine | 0.52 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 2453 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 15.8 G | max 18.7 g | |||
| ʻO nā waikawa momona momona | 23.377 G | min 16.8 г | 139.1% | 22.7% | |
| ʻO nā waikawa momona polyunsaturated | 10.32 G | mai 11.2 ke 20.6 | 92.1% | 15% | |
| ʻO ka Omega-3 ka mea momona acids | 0.463 G | mai 0.9 ke 3.7 | 51.4% | 8.4% | |
| ʻO ka Omega-6 ka mea momona acids | 9.754 G | mai 4.7 ke 16.8 | 100% | 16.3% |
ʻO ka waiwai o ka ikehu 612 kcal.
Mamo moa moa, hoʻomaloʻo waiwai i nā wikamina a me nā minelala e like me: wikamina A - 254,8%, beta-carotene - 16%, wikamina B1 - 23,3%, wikamina B2 - 26,1%, choline - 480,7%, wikamina B5 - 181,3 , 6, 37,1%, wikamina B9 - 52,3%, wikamina B12 - 170,3%, wikamina B104 - 19,3%, wikamina D - 40,5%, wikamina E - 26,2%, wikamina PP - 130,9 , 42,8%, calcium - 69,4%, phosphorus - 76,7%, chlorine - 800%, iron - 12,5%, iodine - 48%, cobalt - 60%, manganese - 253,3%, keleawe - 50%, molybdenum - XNUMX%, selenium - XNUMX%, chromium - 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.
- B-karotene He provitamin A a he mau waiwai antioxidant. 6 mcg o ka beta-carotene e like ia me 1 mcg o ka wikamina A.
- 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.
- 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.
- 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.
- ʻO Chlorine pono no ka hoʻokumu a me ka huna ʻana o ka waikawa hydrochloric i loko o ke kino.
- 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.
- Iodine komo i ka hana o ka pona thyroid, e hāʻawi ana i ka hoʻokumu ʻana o nā homone (thyroxine a me triiodothyronine). Pono ia no ka ulu a me ka hoʻokaʻawale ʻana o nā hunaola o nā kino āpau o ke kino o ke kanaka, ka hanu mitochondrial, ka mālama ʻana o ka sodium sodium transmembrane a me ka halihali ʻana o ka hormone. ʻO ka lawa ʻole o ka ʻai e alakaʻi i ka enditer goiter me ka hypothyroidism a me ka lohi o ka metabolism, hypological arterial, ka ulu ulu a me ka ulu ʻana o ka noʻonoʻo i nā keiki.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
- ʻO Manganese komo i ka hoʻokumu ʻana o ka iwi a me nā mea hoʻopili, kahi ʻāpana o nā enzyme e pili ana i ka metabolism o nā amino acid, nā haʻalaki, nā catecholamines; pono no ka synthesize o ka kolesterol a me nā nucleotides. Loaʻa ka lawa ʻole o ka ʻai me ka lohi o ka ulu ʻana, nā maʻi i loko o ka ʻōnaehana hānau, hoʻonui i ka palupalu o nā iwi iwi, nā maʻi o ka momona a me ka lipid metabolism.
- keleawe kahi ʻāpana o nā enzyme me ka hana redox a pili i ka hao hao, hoʻonāukiuki i ka lawe ʻana o nā protein a me nā haʻuki. Komo i nā kaʻina hana o ka hāʻawi ʻana i nā kiko o ke kino o ke kanaka me ka oxygen. Hōʻike ʻia ka hemahema e nā maʻi i ke kūkulu ʻia ʻana o ka ʻōnaehana cardiovascular a me ka iwi, ka hoʻomohala ʻana i ka displasia aʻa pili.
- Molybdenum he cofactor o nā enzyme he nui e hāʻawi i ka metabolism o ka sulfur-i loaʻa nā amino acid, purine a me pyrimidines.
- 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.
- ikona komo i ka rula o nā pae glucose koko, e hoʻonui ana i ka hopena o ka insulin. Alakaʻi ka hemahema i ka hoʻoliʻiliʻi tolerance glucose.
Nā huaʻōlelo: ka nui o ka calorie 612 kcal, hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka pono? Moa moa, hoʻomaloʻo, nā calorie, nā meaʻai, nā pono kūpono moa moa moa, hoʻomaloʻo
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.