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 | 592 kCal | 1684 kCal | 35.2% | 5.9% | 284 G |
Nā Paena | 48.05 G | 76 G | 63.2% | 10.7% | 158 G |
kona kaikea a | 43.9 G | 56 G | 78.4% | 13.2% | 128 G |
Carbohydrates | 1.13 G | 219 G | 0.5% | 0.1% | 19381 G |
ka wai | 2.78 G | 2273 G | 0.1% | 81763 G | |
ka lehu | 4.13 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 301 µg | 900 µg | 33.4% | 5.6% | 299 G |
Retinol | 0.3 mg | ~ | |||
ʻO beta Cryptoxanthin | 36 µg | ~ | |||
Lutein + Zeaxanthin | 835 µg | ~ | |||
Wikamina B1, thiamine | 0.183 mg | 1.5 mg | 12.2% | 2.1% | 820 G |
ʻO Vitamin B2, riboflavin | 1.977 mg | 1.8 mg | 109.8% | 18.5% | 91 G |
ʻO Vitamin B4, koho | 1266.7 mg | 500 mg | 253.3% | 42.8% | 39 G |
ʻO Vitamin B5, pantothenic | 5.55 mg | 5 mg | 111% | 18.8% | 90 G |
ʻO Vitamin B6, pyridoxine | 0.499 mg | 2 mg | 25% | 4.2% | 401 G |
ʻO Vitamin B9, folate | 119 µg | 400 µg | 29.8% | 5% | 336 G |
ʻO Vitamin B12, cobalamin | 2.96 µg | 3 µg | 98.7% | 16.7% | 101 G |
ʻO ka wikamina D, ka kalipola | 8.3 µg | 10 µg | 83% | 14% | 120 G |
ʻO Wikamina D3, cholecalciferol | 8.3 µg | ~ | |||
ʻO ka wikamina E, alpha tocopherol, TE | 3.88 mg | 15 mg | 25.9% | 4.4% | 387 G |
Wikamina K, phylloquinone | 1.2 µg | 120 µg | 1% | 0.2% | 10000 G |
ʻO Vitamin PP, NE | 0.34 mg | 20 mg | 1.7% | 0.3% | 5882 G |
Nā Macronutrients | |||||
Potauma, K | 540 mg | 2500 mg | 21.6% | 3.6% | 463 G |
Kalipuna, Ca | 244 mg | 1000 mg | 24.4% | 4.1% | 410 G |
Makanekiuma, Mg | 34 mg | 400 mg | 8.5% | 1.4% | 1176 G |
Sodoma, Na | 476 mg | 1300 mg | 36.6% | 6.2% | 273 G |
Sulphur, S | 480.5 mg | 1000 mg | 48.1% | 8.1% | 208 G |
Pākuʻi, P | 629 mg | 800 mg | 78.6% | 13.3% | 127 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 7.2 mg | 18 mg | 40% | 6.8% | 250 G |
Manganese, Mn | 0.058 mg | 2 mg | 2.9% | 0.5% | 3448 G |
Keleawe, Cu | 203 µg | 1000 µg | 20.3% | 3.4% | 493 G |
Selenium, Inā | 164.7 µg | 55 µg | 299.5% | 50.6% | 33 G |
Kiniki, Zn | 3.15 mg | 12 mg | 26.3% | 4.4% | 381 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 0.56 G | max 100 g | |||
ʻO Glucose (dextrose) | 0.56 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 3.071 G | ~ | |||
valine | 2.991 G | ~ | |||
Histidine * | 1.202 G | ~ | |||
Isoleucine | 2.434 G | ~ | |||
leucine | 4.15 G | ~ | |||
lysine | 3.339 G | ~ | |||
methionine | 1.495 G | ~ | |||
ekolu | 2.129 G | ~ | |||
tryptophan | 0.775 G | ~ | |||
phenylalanine | 2.53 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 2.706 G | ~ | |||
ʻAkika Aspartic | 5.02 G | ~ | |||
glycine | 1.623 G | ~ | |||
ʻAkika glutamic | 6.388 G | ~ | |||
proline | 1.832 G | ~ | |||
serine | 3.773 G | ~ | |||
tyrosin | 1.981 G | ~ | |||
cysteine | 1.07 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 1630 mg | ʻoi aku ka nui o 300 mg | |||
ʻAkika momona | |||||
Transgender | 0.265 G | max 1.9 g | |||
nā momona trans monounsaturated | 0.182 G | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 15.069 G | max 18.7 g | |||
14: 0 Kaʻaina | 0.144 G | ~ | |||
15: 0 Pentadecanoic | 0.025 G | ~ | |||
16: 0 Palmitic | 10.811 G | ~ | |||
17-0 margarine | 0.092 G | ~ | |||
18: 0 Stearin | 3.974 G | ~ | |||
22: 0 | 0.023 G | ~ | |||
ʻO nā waikawa momona momona | 16.726 G | min 16.8 г | 99.6% | 16.8% | |
14: 1 ʻO Myristoleic | 0.022 G | ~ | |||
16: 1 Palmitoleic | 0.877 G | ~ | |||
18:1 Olein (omega-9) | 15.729 G | ~ | |||
18: 1 mau inoa | 15.547 G | ~ | |||
18: 1 unuhi | 0.182 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.098 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 8.314 G | mai 11.2 ke 20.6 | 74.2% | 12.5% | |
18: 2 Linoleika | 7.049 G | ~ | |||
18: 2 ʻO Omega-6, cis, cis | 6.989 G | ~ | |||
18: 2 unuhi, unuhi | 0.06 G | ~ | |||
18: 3 Linolenika | 0.247 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.17 G | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.054 G | ~ | |||
18: 3 trans (nā isomer ʻē aʻe) | 0.023 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.085 G | ~ | |||
20: 4 ʻAikakika | 0.711 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.393 G | mai 0.9 ke 3.7 | 43.7% | 7.4% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.024 G | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.199 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 7.839 G | mai 4.7 ke 16.8 | 100% | 16.9% |
ʻO ka waiwai o ka ikehu 592 kcal.
- tbsp = 5 h (29.6 kCal)
- kīʻaha, kānana = 85 g (503.2 kCal)
Hua moa maloʻo waiwai i nā wikamina a me nā minelala e like me: wikamina A - 33,4%, wikamina B1 - 12,2%, wikamina B2 - 109,8%, choline - 253,3%, wikamina B5 - 111%, wikamina B6 - 25% , wikamina B9 - 29,8%, wikamina B12 - 98,7%, wikamina D - 83%, wikamina E - 25,9%, potassium - 21,6%, calcium - 24,4%, phosphorus - 78,6 %, hao - 40%, keleawe - 20,3%, selenium - 299,5%, kiniki - 26,3%
- 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 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.
- 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.
- 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.
- 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.
- 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: calorie maʻiʻo 592 kcal, hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka pono o ka hua moa moa i hoʻomaloʻo ʻia, nā calories, nā meaʻai, nā pono pono ʻO ka hua moa moa maloʻo