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 | 307 kCal | 1684 kCal | 18.2% | 5.9% | 549 G |
Nā Paena | 13.87 G | 76 G | 18.3% | 6% | 548 G |
kona kaikea a | 22.82 G | 56 G | 40.8% | 13.3% | 245 G |
Carbohydrates | 10.95 G | 219 G | 5% | 1.6% | 2000 G |
ka wai | 51.23 G | 2273 G | 2.3% | 0.7% | 4437 G |
ka lehu | 1.13 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 316 µg | 900 µg | 35.1% | 11.4% | 285 G |
Retinol | 0.313 mg | ~ | |||
alpha carotenes | 38 µg | ~ | |||
ʻO beta Cryptoxanthin | 33 µg | ~ | |||
Lutein + Zeaxanthin | 967 µg | ~ | |||
Wikamina B1, thiamine | 0.14 mg | 1.5 mg | 9.3% | 3% | 1071 G |
ʻO Vitamin B2, riboflavin | 0.523 mg | 1.8 mg | 29.1% | 9.5% | 344 G |
ʻO Vitamin B4, koho | 669.3 mg | 500 mg | 133.9% | 43.6% | 75 G |
ʻO Vitamin B5, pantothenic | 3.287 mg | 5 mg | 65.7% | 21.4% | 152 G |
ʻO Vitamin B6, pyridoxine | 0.398 mg | 2 mg | 19.9% | 6.5% | 503 G |
ʻO Vitamin B9, folate | 174 µg | 400 µg | 43.5% | 14.2% | 230 G |
ʻO Vitamin B12, cobalamin | 1.64 µg | 3 µg | 54.7% | 17.8% | 183 G |
ʻO ka wikamina D, ka kalipola | 3.1 µg | 10 µg | 31% | 10.1% | 323 G |
ʻO Wikamina D3, cholecalciferol | 3.1 µg | ~ | |||
ʻO ka wikamina E, alpha tocopherol, TE | 2.25 mg | 15 mg | 15% | 4.9% | 667 G |
Wikamina K, phylloquinone | 0.7 µg | 120 µg | 0.6% | 0.2% | 17143 G |
ʻO Vitamin PP, NE | 0.037 mg | 20 mg | 0.2% | 0.1% | 54054 G |
Nā Macronutrients | |||||
Potauma, K | 105 mg | 2500 mg | 4.2% | 1.4% | 2381 G |
Kalipuna, Ca | 124 mg | 1000 mg | 12.4% | 4% | 806 G |
Makanekiuma, Mg | 10 mg | 400 mg | 2.5% | 0.8% | 4000 G |
Sodoma, Na | 70 mg | 1300 mg | 5.4% | 1.8% | 1857 G |
Sulphur, S | 138.7 mg | 1000 mg | 13.9% | 4.5% | 721 G |
Pākuʻi, P | 404 mg | 800 mg | 50.5% | 16.4% | 198 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 3.7 mg | 18 mg | 20.6% | 6.7% | 486 G |
Manganese, Mn | 0.08 mg | 2 mg | 4% | 1.3% | 2500 G |
Keleawe, Cu | 12 µg | 1000 µg | 1.2% | 0.4% | 8333 G |
Selenium, Inā | 53.5 µg | 55 µg | 97.3% | 31.7% | 103 G |
Kiniki, Zn | 3.06 mg | 12 mg | 25.5% | 8.3% | 392 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 10.3 G | max 100 g | |||
ʻO Glucose (dextrose) | 0.1 G | ~ | |||
maʻi maʻi | 10.1 G | ~ | |||
huahua | 0.1 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 0.917 G | ~ | |||
valine | 0.79 G | ~ | |||
Histidine * | 0.353 G | ~ | |||
Isoleucine | 0.697 G | ~ | |||
leucine | 1.18 G | ~ | |||
lysine | 1.033 G | ~ | |||
methionine | 0.36 G | ~ | |||
ekolu | 0.627 G | ~ | |||
tryptophan | 0.19 G | ~ | |||
phenylalanine | 0.607 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 0.703 G | ~ | |||
ʻAkika Aspartic | 1.337 G | ~ | |||
glycine | 0.417 G | ~ | |||
ʻAkika glutamic | 1.69 G | ~ | |||
proline | 0.547 G | ~ | |||
serine | 1.137 G | ~ | |||
tyrosin | 0.507 G | ~ | |||
cysteine | 0.227 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 917 mg | ʻoi aku ka nui o 300 mg | |||
ʻAkika momona | |||||
Transgender | 0.115 G | max 1.9 g | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 7.11 G | max 18.7 g | |||
12: 0 Lauric | 0.003 G | ~ | |||
14: 0 Kaʻaina | 0.104 G | ~ | |||
15: 0 Pentadecanoic | 0.013 G | ~ | |||
16: 0 Palmitic | 5.127 G | ~ | |||
17-0 margarine | 0.041 G | ~ | |||
18: 0 Stearin | 1.822 G | ~ | |||
ʻO nā waikawa momona momona | 8.885 G | min 16.8 г | 52.9% | 17.2% | |
14: 1 ʻO Myristoleic | 0.019 G | ~ | |||
16: 1 Palmitoleic | 0.527 G | ~ | |||
17: 1 ʻO Heptadecene | 0.022 G | ~ | |||
18:1 Olein (omega-9) | 8.259 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.058 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 3.856 G | mai 11.2 ke 20.6 | 34.4% | 11.2% | |
18: 2 Linoleika | 3.154 G | ~ | |||
18: 3 Linolenika | 0.112 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.083 G | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.029 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.048 G | ~ | |||
20: 4 ʻAikakika | 0.4 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.225 G | mai 0.9 ke 3.7 | 25% | 8.1% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.013 G | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.129 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 3.631 G | mai 4.7 ke 16.8 | 77.3% | 25.2% |
ʻO ka waiwai o ka ikehu 307 kcal.
- 0,5 lb = 227 g (696.9 kCal)
ʻO ka hua moa moa, hauʻoli, ʻono waiwai i nā wikamina a me nā minelala e like me: wikamina A - 35,1%, huaʻai B2 - 29,1%, choline - 133,9%, huaʻai B5 - 65,7%, wikamina B6 - 19,9%, huaʻai B9 43,5%, wikamina B12 - 54,7%, wikamina D - 31%, wikamina E - 15%, calcium - 12,4%, phosphorus - 50,5%, hao - 20,6%, selenium - 97,3, 25,5, 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 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: ka nui o ka calorie 307 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka pono? Moa moa, moa, momona, nā calorie, nā meaʻai, nā pono kūpono moa moa moa, hau, ʻono