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 | 444 kCal | 1684 kCal | 26.4% | 5.9% | 379 G |
| Nā Paena | 55.5 G | 76 G | 73% | 16.4% | 137 G |
| kona kaikea a | 13 G | 56 G | 23.2% | 5.2% | 431 G |
| Carbohydrates | 21.8 G | 219 G | 10% | 2.3% | 1005 G |
| ka wai | 3.86 G | 2273 G | 0.2% | 58886 G | |
| ka lehu | 5.84 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 369 µg | 900 µg | 41% | 9.2% | 244 G |
| Retinol | 0.369 mg | ~ | |||
| Wikamina B1, thiamine | 0.226 mg | 1.5 mg | 15.1% | 3.4% | 664 G |
| ʻO Vitamin B2, riboflavin | 1.76 mg | 1.8 mg | 97.8% | 22% | 102 G |
| ʻO Vitamin B4, koho | 117.6 mg | 500 mg | 23.5% | 5.3% | 425 G |
| ʻO Vitamin B5, pantothenic | 3.384 mg | 5 mg | 67.7% | 15.2% | 148 G |
| ʻO Vitamin B6, pyridoxine | 0.143 mg | 2 mg | 7.2% | 1.6% | 1399 G |
| ʻO Vitamin B9, folate | 125 µg | 400 µg | 31.3% | 7% | 320 G |
| ʻO Vitamin B12, cobalamin | 3.52 µg | 3 µg | 117.3% | 26.4% | 85 G |
| ʻO Vitamin C, ascorbic | 0.8 mg | 90 mg | 0.9% | 0.2% | 11250 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 1.26 mg | 15 mg | 8.4% | 1.9% | 1190 G |
| Wikamina K, phylloquinone | 0.4 µg | 120 µg | 0.3% | 0.1% | 30000 G |
| ʻO Vitamin PP, NE | 0.577 mg | 20 mg | 2.9% | 0.7% | 3466 G |
| Nā Macronutrients | |||||
| Potauma, K | 744 mg | 2500 mg | 29.8% | 6.7% | 336 G |
| Kalipuna, Ca | 326 mg | 1000 mg | 32.6% | 7.3% | 307 G |
| Makanekiuma, Mg | 65 mg | 400 mg | 16.3% | 3.7% | 615 G |
| Sodoma, Na | 800 mg | 1300 mg | 61.5% | 13.9% | 163 G |
| Sulphur, S | 555 mg | 1000 mg | 55.5% | 12.5% | 180 G |
| Pākuʻi, P | 478 mg | 800 mg | 59.8% | 13.5% | 167 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 3.16 mg | 18 mg | 17.6% | 4% | 570 G |
| Manganese, Mn | 0.08 mg | 2 mg | 4% | 0.9% | 2500 G |
| Keleawe, Cu | 207 µg | 1000 µg | 20.7% | 4.7% | 483 G |
| Selenium, Inā | 127.7 µg | 55 µg | 232.2% | 52.3% | 43 G |
| Kiniki, Zn | 1.82 mg | 12 mg | 15.2% | 3.4% | 659 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 21.8 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 572 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 3.766 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.065 G | ~ | |||
| 16: 0 Palmitic | 2.687 G | ~ | |||
| 18: 0 Stearin | 0.993 G | ~ | |||
| ʻO nā waikawa momona momona | 5.341 G | min 16.8 г | 31.8% | 7.2% | |
| 16: 1 Palmitoleic | 0.496 G | ~ | |||
| 18:1 Olein (omega-9) | 4.845 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 1.683 G | mai 11.2 ke 20.6 | 15% | 3.4% | |
| 18: 2 Linoleika | 1.413 G | ~ | |||
| 18: 3 Linolenika | 0.086 G | ~ | |||
| 20: 4 ʻAikakika | 0.109 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.086 G | mai 0.9 ke 3.7 | 9.6% | 2.2% | |
| ʻO ka Omega-6 ka mea momona acids | 1.522 G | mai 4.7 ke 16.8 | 32.4% | 7.3% |
ʻO ka waiwai o ka ikehu 444 kcal.
- 0,35 oz = 9.9 Bi (44 kCal)
- 0,7 oz = 20 Bi (88.8 kCal)
Paukū pani hua manu waiwai i nā wikamina a me nā minelala e like me: wikamina A - 41%, wikamina B1 - 15,1%, wikamina B2 - 97,8%, choline - 23,5%, wikamina B5 - 67,7%, wikamina B9 - 31,3, 12, 117,3%, wikamina B29,8 - 32,6%, potassium - 16,3%, calcium - 59,8%, magnesium - 17,6%, phosphorus - 20,7%, iron - 232,2%, keleawe - 15,2, XNUMX%, selenium - 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 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.
- 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.
- 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: ʻo ka nui o ka calorie 444 kcal, ka hoʻohui kemika, ka waiwai kūpono, nā wikamina, nā minelala, he aha ka hua manu hua manu e pono ai, ka pauka, nā calorie, nā mea pono, nā waiwai pono hua manu e kāwili ʻia, ka pauka