ʻO ka waiwai kūpono a me ka hoʻohui kemika.
| ʻĀina ʻona | mea | Norm ** | % o ka maʻamau i 100 g | % o ka maʻamau i 100 kcal | 100% maʻamau |
| ʻO ke kumu kūʻai kalori | 253 kCal | 1684 kCal | 15% | 5.9% | 666 G |
| Nā Paena | 2.2 G | 76 G | 2.9% | 1.1% | 3455 G |
| kona kaikea a | 0.1 G | 56 G | 0.2% | 0.1% | 56000 G |
| Carbohydrates | 59 G | 219 G | 26.9% | 10.6% | 371 G |
| nā huaʻala kumulani | 2.3 G | ~ | |||
| Puluniu alimentary | 14.9 G | 20 G | 74.5% | 29.4% | 134 G |
| ka wai | 20 G | 2273 G | 0.9% | 0.4% | 11365 G |
| ka lehu | 1.5 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 3 µg | 900 µg | 0.3% | 0.1% | 30000 G |
| beta carotenes | 0.02 mg | 5 mg | 0.4% | 0.2% | 25000 G |
| Wikamina B1, thiamine | 0.02 mg | 1.5 mg | 1.3% | 0.5% | 7500 G |
| ʻO Vitamin B2, riboflavin | 0.04 mg | 1.8 mg | 2.2% | 0.9% | 4500 G |
| ʻO Vitamin B4, koho | 17.6 mg | 500 mg | 3.5% | 1.4% | 2841 G |
| ʻO Vitamin B5, pantothenic | 0.245 mg | 5 mg | 4.9% | 1.9% | 2041 G |
| ʻO Vitamin B6, pyridoxine | 0.125 mg | 2 mg | 6.3% | 2.5% | 1600 G |
| ʻO Vitamin C, ascorbic | 2 mg | 90 mg | 2.2% | 0.9% | 4500 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 2.6% | 1500 G |
| Wikamina K, phylloquinone | 3 µg | 120 µg | 2.5% | 1% | 4000 G |
| ʻO Vitamin PP, NE | 1.2 mg | 20 mg | 6% | 2.4% | 1667 G |
| niacin | 0.9 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 580 mg | 2500 mg | 23.2% | 9.2% | 431 G |
| Kalipuna, Ca | 111 mg | 1000 mg | 11.1% | 4.4% | 901 G |
| Makanekiuma, Mg | 30 mg | 400 mg | 7.5% | 3% | 1333 G |
| Sodoma, Na | 12 mg | 1300 mg | 0.9% | 0.4% | 10833 G |
| Sulphur, S | 9.3 mg | 1000 mg | 0.9% | 0.4% | 10753 G |
| Pākuʻi, P | 77 mg | 800 mg | 9.6% | 3.8% | 1039 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 6 mg | 18 mg | 33.3% | 13.2% | 300 G |
| Manganese, Mn | 0.09 mg | 2 mg | 4.5% | 1.8% | 2222 G |
| Keleawe, Cu | 191 µg | 1000 µg | 19.1% | 7.5% | 524 G |
| Selenium, Inā | 1.3 µg | 55 µg | 2.4% | 0.9% | 4231 G |
| Kiniki, Zn | 0.2 mg | 12 mg | 1.7% | 0.7% | 6000 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 3.4 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 55.6 G | max 100 g | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.052 G | max 18.7 g | |||
| ʻO nā waikawa momona polyunsaturated | |||||
| ʻO ka Omega-3 ka mea momona acids | 0.016 G | mai 0.9 ke 3.7 | 1.8% | 0.7% | |
| ʻO ka Omega-6 ka mea momona acids | 0.077 G | mai 4.7 ke 16.8 | 1.6% | 0.6% |
ʻO ka waiwai o ka ikehu 253 kcal.
- 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.
- 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.
- 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.
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.