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 | 197 kCal | 1684 kCal | 11.7% | 5.9% | 855 G |
Nā Paena | 10.44 G | 76 G | 13.7% | 7% | 728 G |
kona kaikea a | 4.51 G | 56 G | 8.1% | 4.1% | 1242 G |
Carbohydrates | 26.14 G | 219 G | 11.9% | 6% | 838 G |
Puluniu alimentary | 2.4 G | 20 G | 12% | 6.1% | 833 G |
ka wai | 54.18 G | 2273 G | 2.4% | 1.2% | 4195 G |
ka lehu | 2.33 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 55 µg | 900 µg | 6.1% | 3.1% | 1636 G |
Retinol | 0.002 mg | ~ | |||
alpha carotenes | 223 µg | ~ | |||
beta carotenes | 0.524 mg | 5 mg | 10.5% | 5.3% | 954 G |
Lutein + Zeaxanthin | 73 µg | ~ | |||
Wikamina B1, thiamine | 0.24 mg | 1.5 mg | 16% | 8.1% | 625 G |
ʻO Vitamin B2, riboflavin | 0.17 mg | 1.8 mg | 9.4% | 4.8% | 1059 G |
ʻO Vitamin B4, koho | 31.2 mg | 500 mg | 6.2% | 3.1% | 1603 G |
ʻO Vitamin B5, pantothenic | 0.66 mg | 5 mg | 13.2% | 6.7% | 758 G |
ʻO Vitamin B6, pyridoxine | 0.287 mg | 2 mg | 14.4% | 7.3% | 697 G |
ʻO Vitamin B9, folate | 93 µg | 400 µg | 23.3% | 11.8% | 430 G |
ʻO Vitamin B12, cobalamin | 0.1 µg | 3 µg | 3.3% | 1.7% | 3000 G |
ʻO Vitamin C, ascorbic | 11.2 mg | 90 mg | 12.4% | 6.3% | 804 G |
ʻO ka wikamina E, alpha tocopherol, TE | 0.37 mg | 15 mg | 2.5% | 1.3% | 4054 G |
beta tocopherol | 0.54 mg | ~ | |||
Laulā Tocopherol | 0.98 mg | ~ | |||
tocopherol | 0.25 mg | ~ | |||
Wikamina K, phylloquinone | 23.8 µg | 120 µg | 19.8% | 10.1% | 504 G |
ʻO Vitamin PP, NE | 3.63 mg | 20 mg | 18.2% | 9.2% | 551 G |
Nā Macronutrients | |||||
Potauma, K | 281 mg | 2500 mg | 11.2% | 5.7% | 890 G |
Kalipuna, Ca | 47 mg | 1000 mg | 4.7% | 2.4% | 2128 G |
Makanekiuma, Mg | 30 mg | 400 mg | 7.5% | 3.8% | 1333 G |
Sodoma, Na | 478 mg | 1300 mg | 36.8% | 18.7% | 272 G |
Sulphur, S | 104.4 mg | 1000 mg | 10.4% | 5.3% | 958 G |
Pākuʻi, P | 118 mg | 800 mg | 14.8% | 7.5% | 678 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 1.69 mg | 18 mg | 9.4% | 4.8% | 1065 G |
Manganese, Mn | 0.404 mg | 2 mg | 20.2% | 10.3% | 495 G |
Keleawe, Cu | 105 µg | 1000 µg | 10.5% | 5.3% | 952 G |
Selenium, Inā | 17.3 µg | 55 µg | 31.5% | 16% | 318 G |
Kiniki, Zn | 0.52 mg | 12 mg | 4.3% | 2.2% | 2308 G |
Kālepa i hiki ke hiki keʻai | |||||
Pākaʻi a me dextrins | 19.1 G | ~ | |||
Mono- a me nā disaccharides (sugars) | 5.57 G | max 100 g | |||
ʻO Glucose (dextrose) | 1.05 G | ~ | |||
maltose | 1.2 G | ~ | |||
maʻi maʻi | 2.5 G | ~ | |||
huahua | 0.82 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 0.48 G | ~ | |||
valine | 0.39 G | ~ | |||
Histidine * | 0.25 G | ~ | |||
Isoleucine | 0.35 G | ~ | |||
leucine | 0.68 G | ~ | |||
lysine | 0.48 G | ~ | |||
methionine | 0.19 G | ~ | |||
ekolu | 0.34 G | ~ | |||
tryptophan | 0.14 G | ~ | |||
phenylalanine | 0.43 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 0.42 G | ~ | |||
ʻAkika Aspartic | 0.74 G | ~ | |||
glycine | 0.4 G | ~ | |||
ʻAkika glutamic | 2.28 G | ~ | |||
proline | 0.72 G | ~ | |||
serine | 0.43 G | ~ | |||
tyrosin | 0.21 G | ~ | |||
cysteine | 0.14 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 14 mg | ʻoi aku ka nui o 300 mg | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 0.964 G | max 18.7 g | |||
14: 0 Kaʻaina | 0.011 G | ~ | |||
15: 0 Pentadecanoic | 0.003 G | ~ | |||
16: 0 Palmitic | 0.739 G | ~ | |||
17-0 margarine | 0.004 G | ~ | |||
18: 0 Stearin | 0.185 G | ~ | |||
20: 0 ʻAikakika | 0.009 G | ~ | |||
22: 0 | 0.009 G | ~ | |||
24: 0 Lignoceric | 0.004 G | ~ | |||
ʻO nā waikawa momona momona | 1.329 G | min 16.8 г | 7.9% | 4% | |
14: 1 ʻO Myristoleic | 0.003 G | ~ | |||
16: 1 Palmitoleic | 0.089 G | ~ | |||
17: 1 ʻO Heptadecene | 0.003 G | ~ | |||
18:1 Olein (omega-9) | 1.223 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.011 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 1.813 G | mai 11.2 ke 20.6 | 16.2% | 8.2% | |
18: 2 Linoleika | 1.674 G | ~ | |||
18: 3 Linolenika | 0.117 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.002 G | ~ | |||
20: 3 Eicosatriene | 0.003 G | ~ | |||
20: 4 ʻAikakika | 0.01 G | ~ | |||
20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.003 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.122 G | mai 0.9 ke 3.7 | 13.6% | 6.9% | |
22: 4 Docosatetraene, Omega-6 | 0.002 G | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.002 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 1.691 G | mai 4.7 ke 16.8 | 36% | 18.3% |
ʻO ka waiwai o ka ikehu 197 kcal.
- oz = 28.35 g (55.8 kcal)
- kaʻa = 80 g (157.6 kCal)
ʻO nā hua hua moa, ka moa, ʻoluʻolu, hoʻomehana hou ʻia waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 16%, wikamina B5 - 13,2%, wikamina B6 - 14,4%, wikamina B9 - 23,3%, wikamina C - 12,4%, wikamina K - 19,8 , 18,2, 11,2%, wikamina PP - 14,8%, potassium - 20,2%, phosphorus - 31,5%, manganese - XNUMX%, selenium - XNUMX%
- 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 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 C komo i nā hopena redox, ka hana o ka ʻōnaehana pale, paipai i ka lawe ʻana o ka hao. ʻO ka hemahema ke alakaʻi i nā gum a hoʻokuʻu ʻia, nā nosebleeds ma muli o ka hoʻonui ʻia o ka permeability a me ka palupalu o nā capillaries o ke koko.
- Vitamin K hoʻoponopono i ke kāpili ʻana i ke koko. ʻO ka nele o ka huaora K hiki ke hoʻonui i ka manawa o ke kō ʻana o ke koko, kahi mea i hoʻohaʻahaʻa ʻia o prothrombin i loko o ke koko.
- 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.
- 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 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.
- 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 197 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, pehea ia e pono ai? ʻO nā hua hua moa, ka moa, mālie, hoʻomaʻamaʻa hou ʻia, nā pālolo, nā meaʻai, nā pono pono ʻO nā hua hua moa, moa, hōʻoluʻolu, hoʻomaʻamaʻa hou ʻia