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 | 542 kCal | 1684 kCal | 32.2% | 5.9% | 311 G |
| Nā Paena | 46 G | 76 G | 60.5% | 11.2% | 165 G |
| kona kaikea a | 37.3 G | 56 G | 66.6% | 12.3% | 150 G |
| Carbohydrates | 4.5 G | 219 G | 2.1% | 0.4% | 4867 G |
| ka wai | 7.3 G | 2273 G | 0.3% | 0.1% | 31137 G |
| ka lehu | 4.9 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 950 µg | 900 µg | 105.6% | 19.5% | 95 G |
| Retinol | 0.9 mg | ~ | |||
| beta carotenes | 0.3 mg | 5 mg | 6% | 1.1% | 1667 G |
| Wikamina B1, thiamine | 0.25 mg | 1.5 mg | 16.7% | 3.1% | 600 G |
| ʻO Vitamin B2, riboflavin | 1.64 mg | 1.8 mg | 91.1% | 16.8% | 110 G |
| ʻO Vitamin B4, koho | 900 mg | 500 mg | 180% | 33.2% | 56 G |
| ʻO Vitamin B5, pantothenic | 4 mg | 5 mg | 80% | 14.8% | 125 G |
| ʻO Vitamin B6, pyridoxine | 0.17 mg | 2 mg | 8.5% | 1.6% | 1176 G |
| ʻO Vitamin B9, folate | 8 µg | 400 µg | 2% | 0.4% | 5000 G |
| ʻO ka wikamina D, ka kalipola | 5 µg | 10 µg | 50% | 9.2% | 200 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 2.1 mg | 15 mg | 14% | 2.6% | 714 G |
| ʻO Vitamin PP, NE | 13.2 mg | 20 mg | 66% | 12.2% | 152 G |
| niacin | 1.2 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 448 mg | 2500 mg | 17.9% | 3.3% | 558 G |
| Kalipuna, Ca | 193 mg | 1000 mg | 19.3% | 3.6% | 518 G |
| Makanekiuma, Mg | 42 mg | 400 mg | 10.5% | 1.9% | 952 G |
| Sodoma, Na | 436 mg | 1300 mg | 33.5% | 6.2% | 298 G |
| Sulphur, S | 625 mg | 1000 mg | 62.5% | 11.5% | 160 G |
| Pākuʻi, P | 795 mg | 800 mg | 99.4% | 18.3% | 101 G |
| ʻO Chlorine, Cl | 581 mg | 2300 mg | 25.3% | 4.7% | 396 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 8.9 mg | 18 mg | 49.4% | 9.1% | 202 G |
| ʻIodine, ʻo wau | 64 µg | 150 µg | 42.7% | 7.9% | 234 G |
| ʻO Cobalt, Co | 32 µg | 10 µg | 320% | 59% | 31 G |
| Manganese, Mn | 0.1 mg | 2 mg | 5% | 0.9% | 2000 G |
| Keleawe, Cu | 320 µg | 1000 µg | 32% | 5.9% | 313 G |
| Molybdenum, Mo. | 22 µg | 70 µg | 31.4% | 5.8% | 318 G |
| Alakaʻi, Sn | 75 µg | ~ | |||
| Fluorine, F | 200 µg | 4000 µg | 5% | 0.9% | 2000 G |
| ʻO Chrome, Cr | 14 µg | 50 µg | 28% | 5.2% | 357 G |
| Kiniki, Zn | 3.5 mg | 12 mg | 29.2% | 5.4% | 343 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 4.5 G | max 100 g | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 2.46 G | ~ | |||
| valine | 2.55 G | ~ | |||
| Histidine * | 0.9 G | ~ | |||
| Isoleucine | 1.77 G | ~ | |||
| leucine | 3.77 G | ~ | |||
| lysine | 2.38 G | ~ | |||
| methionine | 1.21 G | ~ | |||
| Methionine + Cysteine | 2.2 G | ~ | |||
| ekolu | 2.64 G | ~ | |||
| tryptophan | 0.72 G | ~ | |||
| phenylalanine | 2.2 G | ~ | |||
| Phenylalanine + Tyrosine | 4.45 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 2.73 G | ~ | |||
| ʻAkika Aspartic | 4.55 G | ~ | |||
| glycine | 1.56 G | ~ | |||
| ʻAkika glutamic | 6.29 G | ~ | |||
| proline | 1.45 G | ~ | |||
| serine | 3.49 G | ~ | |||
| tyrosin | 2.25 G | ~ | |||
| cysteine | 0.99 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 2050 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 11.3 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.15 G | ~ | |||
| 15: 0 Pentadecanoic | 0.05 G | ~ | |||
| 16: 0 Palmitic | 8.7 G | ~ | |||
| 17-0 margarine | 0.13 G | ~ | |||
| 18: 0 Stearin | 2.28 G | ~ | |||
| ʻO nā waikawa momona momona | 15.36 G | min 16.8 г | 91.4% | 16.9% | |
| 16: 1 Palmitoleic | 1.63 G | ~ | |||
| 17: 1 ʻO Heptadecene | 0.07 G | ~ | |||
| 18:1 Olein (omega-9) | 13.66 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 3.12 G | mai 11.2 ke 20.6 | 27.9% | 5.1% | |
| 18: 2 Linoleika | 2.6 G | ~ | |||
| 18: 3 Linolenika | 0.25 G | ~ | |||
| 20: 4 ʻAikakika | 0.27 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.25 G | mai 0.9 ke 3.7 | 27.8% | 5.1% | |
| ʻO ka Omega-6 ka mea momona acids | 2.87 G | mai 4.7 ke 16.8 | 61.1% | 11.3% |
ʻO ka waiwai o ka ikehu 542 kcal.
Pauka hua moa waiwai i nā wikamina a me nā minelala e like me: wikamina A - 105,6%, wikamina B1 - 16,7%, wikamina B2 - 91,1%, choline - 180%, wikamina B5 - 80%, wikamina D - 50%, wikamina E - 14%, wikamina PP - 66%, potassium - 17,9%, calcium - 19,3%, phosphorus - 99,4%, chlorine - 25,3%, hao - 49,4%, iodine - 42,7, 320, 32%, cobalt - 31,4%, keleawe - 28%, molybdenum - 29,2%, chromium - 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 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 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.
- 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.
- 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.
- ʻO Chlorine pono no ka hoʻokumu a me ka huna ʻana o ka waikawa hydrochloric i loko o ke kino.
- 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.
- Iodine komo i ka hana o ka pona thyroid, e hāʻawi ana i ka hoʻokumu ʻana o nā homone (thyroxine a me triiodothyronine). Pono ia no ka ulu a me ka hoʻokaʻawale ʻana o nā hunaola o nā kino āpau o ke kino o ke kanaka, ka hanu mitochondrial, ka mālama ʻana o ka sodium sodium transmembrane a me ka halihali ʻana o ka hormone. ʻO ka lawa ʻole o ka ʻai e alakaʻi i ka enditer goiter me ka hypothyroidism a me ka lohi o ka metabolism, hypological arterial, ka ulu ulu a me ka ulu ʻana o ka noʻonoʻo i nā keiki.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
- 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.
- Molybdenum he cofactor o nā enzyme he nui e hāʻawi i ka metabolism o ka sulfur-i loaʻa nā amino acid, purine a me pyrimidines.
- ikona komo i ka rula o nā pae glucose koko, e hoʻonui ana i ka hopena o ka insulin. Alakaʻi ka hemahema i ka hoʻoliʻiliʻi tolerance glucose.
- 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 MEA E PONO AI ME KA HUA HUA HUA HOU
Nā huaʻōlelo: ʻo ka nui o ka calorie 542 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, pehea ka pono o ka pauka hua manu, nā caloriu, nā meaʻai, nā pono pono o ka pauka hua manu
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.