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 | 257 kCal | 1684 kCal | 15.3% | 6% | 655 G |
| Nā Paena | 17.65 G | 76 G | 23.2% | 9% | 431 G |
| kona kaikea a | 20.14 G | 56 G | 36% | 14% | 278 G |
| ka wai | 60.14 G | 2273 G | 2.6% | 1% | 3780 G |
| ka lehu | 2.07 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 122 µg | 900 µg | 13.6% | 5.3% | 738 G |
| Wikamina B1, thiamine | 0.13 mg | 1.5 mg | 8.7% | 3.4% | 1154 G |
| ʻO Vitamin B2, riboflavin | 0.12 mg | 1.8 mg | 6.7% | 2.6% | 1500 G |
| ʻO Vitamin B5, pantothenic | 0.99 mg | 5 mg | 19.8% | 7.7% | 505 G |
| ʻO Vitamin B6, pyridoxine | 0.39 mg | 2 mg | 19.5% | 7.6% | 513 G |
| ʻO Vitamin B9, folate | 20 µg | 400 µg | 5% | 1.9% | 2000 G |
| ʻO Vitamin B12, cobalamin | 2 µg | 3 µg | 66.7% | 26% | 150 G |
| ʻO Vitamin PP, NE | 5.3 mg | 20 mg | 26.5% | 10.3% | 377 G |
| Nā Macronutrients | |||||
| Potauma, K | 471 mg | 2500 mg | 18.8% | 7.3% | 531 G |
| Kalipuna, Ca | 50 mg | 1000 mg | 5% | 1.9% | 2000 G |
| Makanekiuma, Mg | 74 mg | 400 mg | 18.5% | 7.2% | 541 G |
| Sodoma, Na | 737 mg | 1300 mg | 56.7% | 22.1% | 176 G |
| Sulphur, S | 176.5 mg | 1000 mg | 17.7% | 6.9% | 567 G |
| Pākuʻi, P | 222 mg | 800 mg | 27.8% | 10.8% | 360 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.69 mg | 18 mg | 9.4% | 3.7% | 1065 G |
| Manganese, Mn | 0.02 mg | 2 mg | 1% | 0.4% | 10000 G |
| Keleawe, Cu | 36 µg | 1000 µg | 3.6% | 1.4% | 2778 G |
| Selenium, Inā | 50.2 µg | 55 µg | 91.3% | 35.5% | 110 G |
| Kiniki, Zn | 0.43 mg | 12 mg | 3.6% | 1.4% | 2791 G |
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 1.057 G | ~ | |||
| valine | 0.91 G | ~ | |||
| Histidine * | 0.52 G | ~ | |||
| Isoleucine | 0.814 G | ~ | |||
| leucine | 1.435 G | ~ | |||
| lysine | 1.622 G | ~ | |||
| methionine | 0.523 G | ~ | |||
| ekolu | 0.774 G | ~ | |||
| tryptophan | 0.198 G | ~ | |||
| phenylalanine | 0.689 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 1.068 G | ~ | |||
| ʻAkika Aspartic | 1.808 G | ~ | |||
| glycine | 0.848 G | ~ | |||
| ʻAkika glutamic | 2.636 G | ~ | |||
| proline | 0.624 G | ~ | |||
| serine | 0.72 G | ~ | |||
| tyrosin | 0.596 G | ~ | |||
| cysteine | 0.189 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 64 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 4.213 G | max 18.7 g | |||
| 12: 0 Lauric | 0.012 G | ~ | |||
| 14: 0 Kaʻaina | 0.946 G | ~ | |||
| 16: 0 Palmitic | 2.703 G | ~ | |||
| 18: 0 Stearin | 0.537 G | ~ | |||
| ʻO nā waikawa momona momona | 10.605 G | min 16.8 г | 63.1% | 24.6% | |
| 16: 1 Palmitoleic | 1.609 G | ~ | |||
| 18:1 Olein (omega-9) | 5.361 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 1.87 G | ~ | |||
| 22: 1 ʻO Erucova (omega-9) | 1.716 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 2.688 G | mai 11.2 ke 20.6 | 24% | 9.3% | |
| 18: 2 Linoleika | 0.217 G | ~ | |||
| 18: 3 Linolenika | 0.125 G | ~ | |||
| 18: 4 Kealakekua Omega-3 | 0.15 G | ~ | |||
| 20: 4 ʻAikakika | 0.137 G | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.891 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 2.333 G | mai 0.9 ke 3.7 | 100% | 38.9% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.222 G | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.945 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 0.354 G | mai 4.7 ke 16.8 | 7.5% | 2.9% |
ʻO ka waiwai o ka ikehu 257 kcal.
- oz = 28.35 g (72.9 kcal)
- 3 oz = 85 Bi (218.5 kCal)
Iʻa lānahu, puhi waiwai i nā wikamina a me nā minelala e like me: wikamina A - 13,6%, wikamina B5 - 19,8%, wikamina B6 - 19,5%, wikamina B12 - 66,7%, wikamina PP - 26,5%, potassium - 18,8%, makanekiuma - 18,5%, phosphorus - 27,8%, selenium - 91,3%
- 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 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 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.
- 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.
- pāpaʻa ʻo ia ka ion intracellular nui i komo i ka lula o ka wai, ka waikawa a me ke kaulike electrolyte, komo i nā hana o nā impulses nerve, kaohi kaomi.
- makanekiuma komo i ka ikehu pūnao, synthesi o nā polokina, nā nukelika acidic, he hopena paʻa i nā membrane, pono e mālama i ka homeostasis o ka kalipuna, potassium a me ka sodium. ʻO ka nele o ka magnesium e alakaʻi aku ai i ka hypomagnesemia, kahi hoʻonui nui o ka hoʻomohala ʻana i ka hypertension, nā maʻi puʻuwai.
- 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 257 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, pehea ka pono o ka iʻa lanahu, puhi ʻia, nā calorie, nā meaʻai, nā pono pono ʻO ka iʻa lānahu, puhi ʻia