ʻO ka calorie ka meaʻai wikiwiki, nā apo aniani, i palai ʻia i ka pā. ʻO ka haku melemele a me ka waiwai waiwai.

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	411 kCal	1684 kCal	24.4%	5.9%	410 G
Nā Paena	3.86 G	76 G	5.1%	1.2%	1969 G
kona kaikea a	25.23 G	56 G	45.1%	11%	222 G
Carbohydrates	40.88 G	219 G	18.7%	4.5%	536 G
Puluniu alimentary	2.7 G	20 G	13.5%	3.3%	741 G
ka wai	24.52 G	2273 G	1.1%	0.3%	9270 G
ka lehu	2.82 G	~
Vitamins
beta carotenes	0.002 mg	5 mg	250000 G
ʻO beta Cryptoxanthin	3 µg	~
Lutein + Zeaxanthin	38 µg	~
Wikamina B1, thiamine	0.11 mg	1.5 mg	7.3%	1.8%	1364 G
ʻO Vitamin B2, riboflavin	0.063 mg	1.8 mg	3.5%	0.9%	2857 G
ʻO Vitamin B4, koho	8.4 mg	500 mg	1.7%	0.4%	5952 G
ʻO Vitamin B5, pantothenic	0.325 mg	5 mg	6.5%	1.6%	1538 G
ʻO Vitamin B6, pyridoxine	0.133 mg	2 mg	6.7%	1.6%	1504 G
ʻO Vitamin B9, folate	42 µg	400 µg	10.5%	2.6%	952 G
ʻO Vitamin C, ascorbic	1.4 mg	90 mg	1.6%	0.4%	6429 G
ʻO ka wikamina E, alpha tocopherol, TE	4.92 mg	15 mg	32.8%	8%	305 G
beta tocopherol	0.18 mg	~
Laulā Tocopherol	11.02 mg	~
tocopherol	1.22 mg	~
Wikamina K, phylloquinone	55.8 µg	120 µg	46.5%	11.3%	215 G
ʻO Vitamin PP, NE	0.673 mg	20 mg	3.4%	0.8%	2972 G
Pāpale	16.6 mg	~
Nā Macronutrients
Potauma, K	167 mg	2500 mg	6.7%	1.6%	1497 G
Kalipuna, Ca	115 mg	1000 mg	11.5%	2.8%	870 G
Makanekiuma, Mg	19 mg	400 mg	4.8%	1.2%	2105 G
Sodoma, Na	776 mg	1300 mg	59.7%	14.5%	168 G
Sulphur, S	38.6 mg	1000 mg	3.9%	0.9%	2591 G
Pākuʻi, P	158 mg	800 mg	19.8%	4.8%	506 G
Nā Huli Huli
ʻO Iron, Fe	0.78 mg	18 mg	4.3%	1%	2308 G
Manganese, Mn	0.342 mg	2 mg	17.1%	4.2%	585 G
Keleawe, Cu	75 µg	1000 µg	7.5%	1.8%	1333 G
Selenium, Inā	5.7 µg	55 µg	10.4%	2.5%	965 G
Kiniki, Zn	0.51 mg	12 mg	4.3%	1%	2353 G
Kālepa i hiki ke hiki keʻai
Pākaʻi a me dextrins	26.5 G	~
Mono- a me nā disaccharides (sugars)	5.43 G	max 100 g
ʻO Glucose (dextrose)	0.44 G	~
maltose	0.45 G	~
maʻi maʻi	3.56 G	~
huahua	0.98 G	~
ʻAkika momona
Transgender	0.164 G	max 1.9 g
nā momona trans monounsaturated	0.031 G	~
ʻO nā waikawa momona momona
ʻO nā waikawa momona momona	4.194 G	max 18.7 g
4: 0 Aila	0.004 G	~
8: 0 Caprylic	0.015 G	~
10: 0 Pūlima	0.012 G	~
12: 0 Lauric	0.006 G	~
14: 0 Kaʻaina	0.058 G	~
15: 0 Pentadecanoic	0.006 G	~
16: 0 Palmitic	3.242 G	~
17-0 margarine	0.02 G	~
18: 0 Stearin	0.655 G	~
20: 0 ʻAikakika	0.087 G	~
22: 0	0.052 G	~
24: 0 Lignoceric	0.036 G	~
ʻO nā waikawa momona momona	6.885 G	min 16.8 г	41%	10%
16: 1 Palmitoleic	0.053 G	~
16: 1 mau inoa	0.053 G	~
17: 1 ʻO Heptadecene	0.011 G	~
18:1 Olein (omega-9)	6.729 G	~
18: 1 mau inoa	6.7 G	~
18: 1 unuhi	0.029 G	~
20: 1 ʻO Gadoleic (omega-9)	0.081 G	~
22: 1 ʻO Erucova (omega-9)	0.005 G	~
22: 1 mau inoa	0.003 G	~
22: 1 unuhi	0.002 G	~
24: 1 Nervonic, cis (omega-9)	0.007 G	~
ʻO nā waikawa momona polyunsaturated	12.149 G	mai 11.2 ke 20.6	100%	24.3%
18: 2 Linoleika	11.507 G	~
18: 2 trans isomer, ʻaʻole hoʻoholo	0.133 G	~
18: 2 ʻO Omega-6, cis, cis	11.338 G	~
18: 2 ʻO Conjugated Linoleic Acid	0.037 G	~
18: 3 Linolenika	0.619 G	~
18: 3 Omega-3, alpha linolenic	0.577 G	~
18: 3 Omega-6, Gamma Linolenic	0.042 G	~
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis	0.009 G	~
20: 3 Eicosatriene	0.004 G	~
20: 4 ʻAikakika	0.007 G	~
20: 5 Eicosapentaenoic acid (EPA), Omega-3	0.001 G	~
ʻO ka Omega-3 ka mea momona acids	0.578 G	mai 0.9 ke 3.7	64.2%	15.6%
22: 4 Docosatetraene, Omega-6	0.001 G	~
ʻO ka Omega-6 ka mea momona acids	11.401 G	mai 4.7 ke 16.8	100%	24.3%

ʻO ka waiwai o ka ikehu 411 kcal.

ʻāpana (8-9 apo) = 83 g (341.1 kCal)

ʻO ka ʻai wikiwiki, nā apo onioni i kālua ʻia i ka paila waiwai i nā wikamina a me nā minelala e like me: wikamina E - 32,8%, huaʻai K - 46,5%, calcium - 11,5%, phosphorus - 19,8%, manganese - 17,1%

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.
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.
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 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.

Nā huaʻōlelo: ʻo ka nui o ka calorie 411 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, pehea ka pono o ka meaʻai wikiwiki, nā apo onioni i hoʻomoʻa ʻia i ka paila, nā calorie, nā meaʻai, nā pono pono o ka meaʻai wikiwiki, nā apo onioni i hoʻomoʻa ʻia i ka paila

ʻO ka ʻike calorie ka ʻai wikiwiki, nā apo onioni, kālua ʻia i ka paila. ʻO ka haku mele a me ka waiwai waiwai.

ʻO ka waiwai kūpono a me ka hoʻohui kemika.

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