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 | 213 kCal | 1684 kCal | 12.6% | 5.9% | 791 G |
Nā Paena | 10.52 G | 76 G | 13.8% | 6.5% | 722 G |
kona kaikea a | 10.04 G | 56 G | 17.9% | 8.4% | 558 G |
Carbohydrates | 19.23 G | 219 G | 8.8% | 4.1% | 1139 G |
Puluniu alimentary | 1.2 G | 20 G | 6% | 2.8% | 1667 G |
ka wai | 56.51 G | 2273 G | 2.5% | 1.2% | 4022 G |
ka lehu | 2.5 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 22 µg | 900 µg | 2.4% | 1.1% | 4091 G |
Retinol | 0.016 mg | ~ | |||
alpha carotenes | 2 µg | ~ | |||
beta carotenes | 0.061 mg | 5 mg | 1.2% | 0.6% | 8197 G |
ʻO beta Cryptoxanthin | 18 µg | ~ | |||
Lycopene | 275 µg | ~ | |||
Lutein + Zeaxanthin | 115 µg | ~ | |||
Wikamina B1, thiamine | 0.343 mg | 1.5 mg | 22.9% | 10.8% | 437 G |
ʻO Vitamin B2, riboflavin | 0.267 mg | 1.8 mg | 14.8% | 6.9% | 674 G |
ʻO Vitamin B4, koho | 29.1 mg | 500 mg | 5.8% | 2.7% | 1718 G |
ʻO Vitamin B5, pantothenic | 0.555 mg | 5 mg | 11.1% | 5.2% | 901 G |
ʻO Vitamin B6, pyridoxine | 0.203 mg | 2 mg | 10.2% | 4.8% | 985 G |
ʻO Vitamin B9, folate | 106 µg | 400 µg | 26.5% | 12.4% | 377 G |
ʻO Vitamin B12, cobalamin | 0.22 µg | 3 µg | 7.3% | 3.4% | 1364 G |
ʻO Vitamin C, ascorbic | 7.5 mg | 90 mg | 8.3% | 3.9% | 1200 G |
ʻO ka wikamina D, ka kalipola | 0.2 µg | 10 µg | 2% | 0.9% | 5000 G |
ʻO ka wikamina E, alpha tocopherol, TE | 0.41 mg | 15 mg | 2.7% | 1.3% | 3659 G |
beta tocopherol | 0.06 mg | ~ | |||
Laulā Tocopherol | 0.37 mg | ~ | |||
tocopherol | 0.1 mg | ~ | |||
Wikamina K, phylloquinone | 4.5 µg | 120 µg | 3.8% | 1.8% | 2667 G |
ʻO Vitamin PP, NE | 4.323 mg | 20 mg | 21.6% | 10.1% | 463 G |
Nā Macronutrients | |||||
Potauma, K | 282 mg | 2500 mg | 11.3% | 5.3% | 887 G |
Kalipuna, Ca | 171 mg | 1000 mg | 17.1% | 8% | 585 G |
Makanekiuma, Mg | 20 mg | 400 mg | 5% | 2.3% | 2000 G |
Sodoma, Na | 575 mg | 1300 mg | 44.2% | 20.8% | 226 G |
Sulphur, S | 105.2 mg | 1000 mg | 10.5% | 4.9% | 951 G |
Pākuʻi, P | 112 mg | 800 mg | 14% | 6.6% | 714 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 1.81 mg | 18 mg | 10.1% | 4.7% | 994 G |
Manganese, Mn | 0.354 mg | 2 mg | 17.7% | 8.3% | 565 G |
Keleawe, Cu | 84 µg | 1000 µg | 8.4% | 3.9% | 1190 G |
Selenium, Inā | 19.9 µg | 55 µg | 36.2% | 17% | 276 G |
Kiniki, Zn | 1.05 mg | 12 mg | 8.8% | 4.1% | 1143 G |
Kālepa i hiki ke hiki keʻai | |||||
Pākaʻi a me dextrins | 15.67 G | ~ | |||
Mono- a me nā disaccharides (sugars) | 3.18 G | max 100 g | |||
ʻO Glucose (dextrose) | 1.23 G | ~ | |||
lactose | 0.08 G | ~ | |||
maltose | 0.47 G | ~ | |||
huahua | 1.4 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 0.501 G | ~ | |||
valine | 0.501 G | ~ | |||
Histidine * | 0.301 G | ~ | |||
Isoleucine | 0.431 G | ~ | |||
leucine | 0.752 G | ~ | |||
lysine | 0.491 G | ~ | |||
methionine | 0.21 G | ~ | |||
ekolu | 0.331 G | ~ | |||
tryptophan | 0.1 G | ~ | |||
phenylalanine | 0.431 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 0.481 G | ~ | |||
ʻAkika Aspartic | 0.741 G | ~ | |||
Hydroxyproline | 0.07 G | ~ | |||
glycine | 0.451 G | ~ | |||
ʻAkika glutamic | 2.455 G | ~ | |||
proline | 1.022 G | ~ | |||
serine | 0.411 G | ~ | |||
tyrosin | 0.26 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 27 mg | ʻoi aku ka nui o 300 mg | |||
ʻAkika momona | |||||
Transgender | 0.119 G | max 1.9 g | |||
nā momona trans monounsaturated | 0.101 G | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 3.554 G | max 18.7 g | |||
4: 0 Aila | 0.013 G | ~ | |||
6: 0 naelona | 0.009 G | ~ | |||
8: 0 Caprylic | 0.006 G | ~ | |||
10: 0 Pūlima | 0.024 G | ~ | |||
12: 0 Lauric | 0.023 G | ~ | |||
14: 0 Kaʻaina | 0.178 G | ~ | |||
15: 0 Pentadecanoic | 0.016 G | ~ | |||
16: 0 Palmitic | 2.077 G | ~ | |||
17-0 margarine | 0.041 G | ~ | |||
18: 0 Stearin | 1.138 G | ~ | |||
20: 0 ʻAikakika | 0.017 G | ~ | |||
22: 0 | 0.008 G | ~ | |||
24: 0 Lignoceric | 0.004 G | ~ | |||
ʻO nā waikawa momona momona | 3.716 G | min 16.8 г | 22.1% | 10.4% | |
14: 1 ʻO Myristoleic | 0.017 G | ~ | |||
16: 1 Palmitoleic | 0.191 G | ~ | |||
16: 1 mau inoa | 0.183 G | ~ | |||
16: 1 unuhi | 0.008 G | ~ | |||
17: 1 ʻO Heptadecene | 0.026 G | ~ | |||
18:1 Olein (omega-9) | 3.408 G | ~ | |||
18: 1 mau inoa | 3.316 G | ~ | |||
18: 1 unuhi | 0.093 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.066 G | ~ | |||
22: 1 ʻO Erucova (omega-9) | 0.008 G | ~ | |||
22: 1 mau inoa | 0.008 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 1.927 G | mai 11.2 ke 20.6 | 17.2% | 8.1% | |
18: 2 Linoleika | 1.698 G | ~ | |||
18: 2 trans isomer, ʻaʻole hoʻoholo | 0.018 G | ~ | |||
18: 2 ʻO Omega-6, cis, cis | 1.665 G | ~ | |||
18: 2 ʻO Conjugated Linoleic Acid | 0.014 G | ~ | |||
18: 3 Linolenika | 0.107 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.104 G | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.003 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.048 G | ~ | |||
20: 3 Eicosatriene | 0.017 G | ~ | |||
20: 3 ʻO Omega-6 | 0.013 G | ~ | |||
20: 4 ʻAikakika | 0.036 G | ~ | |||
20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.112 G | mai 0.9 ke 3.7 | 12.4% | 5.8% | |
22: 4 Docosatetraene, Omega-6 | 0.013 G | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 G | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.002 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 1.778 G | mai 4.7 ke 16.8 | 37.8% | 17.7% |
ʻO ka waiwai o ka ikehu 213 kcal.
- moku lūlū = 228 g (485.6 kCal)
ʻO ka meaʻai wikiwiki, ka sanwich Submarina me nā ʻoki anuanu waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 22,9%, wikamina B2 - 14,8%, wikamina B5 - 11,1%, wikamina B9 - 26,5%, wikamina PP - 21,6%, potassium - 11,3%, calcium - 17,1%, phosphorus - 14%, manganese - 17,7%, selenium - 36,2%
- 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.
- 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.
- 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 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 213 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha nā pono o ka ʻai wikiwiki, Subwich sandwich me nā ʻoki anuanu, nā calorie, nā mea pono, nā pono kūpono, nā meaʻai wikiwiki, ka sanwī Submarina me nā ʻoki anuanu