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 | 499 kCal | 1684 kCal | 29.6% | 5.9% | 337 G |
| Nā Paena | 34.5 G | 76 G | 45.4% | 9.1% | 220 G |
| kona kaikea a | 36.5 G | 56 G | 65.2% | 13.1% | 153 G |
| Carbohydrates | 8.1 G | 219 G | 3.7% | 0.7% | 2704 G |
| Puluniu alimentary | 5.5 G | 20 G | 27.5% | 5.5% | 364 G |
| ka wai | 10 G | 2273 G | 0.4% | 0.1% | 22730 G |
| ka lehu | 4.6 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 22 µg | 900 µg | 2.4% | 0.5% | 4091 G |
| Wikamina B1, thiamine | 1.43 mg | 1.5 mg | 95.3% | 19.1% | 105 G |
| ʻO Vitamin B2, riboflavin | 0.39 mg | 1.8 mg | 21.7% | 4.3% | 462 G |
| ʻO Vitamin B5, pantothenic | 0.456 mg | 5 mg | 9.1% | 1.8% | 1096 G |
| ʻO Vitamin B6, pyridoxine | 0.782 mg | 2 mg | 39.1% | 7.8% | 256 G |
| ʻO Vitamin B9, folate | 233 µg | 400 µg | 58.3% | 11.7% | 172 G |
| ʻO Vitamin C, ascorbic | 9 mg | 90 mg | 10% | 2% | 1000 G |
| ʻO Vitamin PP, NE | 2.72 mg | 20 mg | 13.6% | 2.7% | 735 G |
| Nā Macronutrients | |||||
| Potauma, K | 1100 mg | 2500 mg | 44% | 8.8% | 227 G |
| Kalipuna, Ca | 171 mg | 1000 mg | 17.1% | 3.4% | 585 G |
| Makanekiuma, Mg | 342 mg | 400 mg | 85.5% | 17.1% | 117 G |
| Sodoma, Na | 160 mg | 1300 mg | 12.3% | 2.5% | 813 G |
| Sulphur, S | 325.9 mg | 1000 mg | 32.6% | 6.5% | 307 G |
| Pākuʻi, P | 1100 mg | 800 mg | 137.5% | 27.6% | 73 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 10 mg | 18 mg | 55.6% | 11.1% | 180 G |
| Manganese, Mn | 2.181 mg | 2 mg | 109.1% | 21.9% | 92 G |
| Keleawe, Cu | 1200 µg | 1000 µg | 120% | 24% | 83 G |
| Kiniki, Zn | 6 mg | 12 mg | 50% | 10% | 200 G |
| Nā Pono ʻAkino Pono | 9.761 G | ~ | |||
| ʻO Arginine * | 3.776 G | ~ | |||
| valine | 1.504 G | ~ | |||
| Histidine * | 8.947 G | ~ | |||
| Isoleucine | 1.178 G | ~ | |||
| leucine | 1.9 G | ~ | |||
| lysine | 1.356 G | ~ | |||
| methionine | 0.313 G | ~ | |||
| ekolu | 1.282 G | ~ | |||
| tryptophan | 0.328 G | ~ | |||
| phenylalanine | 1.9 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | 23.212 G | ~ | |||
| alanina | 1.517 G | ~ | |||
| ʻAkika Aspartic | 3.676 G | ~ | |||
| glycine | 1.872 G | ~ | |||
| ʻAkika glutamic | 6.64 G | ~ | |||
| proline | 1.311 G | ~ | |||
| serine | 2.021 G | ~ | |||
| tyrosin | 0.843 G | ~ | |||
| cysteine | 0.51 G | ~ | |||
| ʻO Sterola | |||||
| beta sitosterol | 150 mg | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 8.9 G | max 18.7 g | |||
| 16: 0 Palmitic | 7.5 G | ~ | |||
| 18: 0 Stearin | 1.1 G | ~ | |||
| ʻO nā waikawa momona momona | 7 G | min 16.8 г | 41.7% | 8.4% | |
| 16: 1 Palmitoleic | 0.3 G | ~ | |||
| 18:1 Olein (omega-9) | 6.7 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 18.6 G | mai 11.2 ke 20.6 | 100% | 20% | |
| 18: 2 Linoleika | 18.5 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.069 G | mai 0.9 ke 3.7 | 7.7% | 1.5% | |
| ʻO ka Omega-6 ka mea momona acids | 17.865 G | mai 4.7 ke 16.8 | 106.3% | 21.3% |
ʻO ka waiwai o ka ikehu 499 kcal.
Mea kanu pulupulu, hua waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 95,3%, wikamina B2 - 21,7%, wikamina B6 - 39,1%, wikamina B9 - 58,3%, wikamina PP - 13,6%, potassium - 44%, kalipuna - 17,1%, makanekiuma - 85,5%, phosphorus - 137,5%, hao - 55,6%, manganese - 109,1%, keleawe - 120%, zinc - 50%
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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 499 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, pehea ka pono o ka mea kanu pulupulu, nā ʻanoʻano, nā calorie, nā meaʻai, nā pono pono nā hua kanu pulupulu, nā hua
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.