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 | 114 kCal | 1684 kCal | 6.8% | 6% | 1477 G |
| Nā Paena | 18.86 G | 76 G | 24.8% | 21.8% | 403 G |
| kona kaikea a | 3.69 G | 56 G | 6.6% | 5.8% | 1518 G |
| ka wai | 75.66 G | 2273 G | 3.3% | 2.9% | 3004 G |
| ka lehu | 1.52 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 30 µg | 900 µg | 3.3% | 2.9% | 3000 G |
| Retinol | 0.03 mg | ~ | |||
| Wikamina B1, thiamine | 0.075 mg | 1.5 mg | 5% | 4.4% | 2000 G |
| ʻO Vitamin B2, riboflavin | 0.074 mg | 1.8 mg | 4.1% | 3.6% | 2432 G |
| ʻO Vitamin B5, pantothenic | 0.75 mg | 5 mg | 15% | 13.2% | 667 G |
| ʻO Vitamin B6, pyridoxine | 0.12 mg | 2 mg | 6% | 5.3% | 1667 G |
| ʻO Vitamin B9, folate | 15 µg | 400 µg | 3.8% | 3.3% | 2667 G |
| ʻO Vitamin B12, cobalamin | 2 µg | 3 µg | 66.7% | 58.5% | 150 G |
| ʻO Vitamin C, ascorbic | 2 mg | 90 mg | 2.2% | 1.9% | 4500 G |
| ʻO Vitamin PP, NE | 1.25 mg | 20 mg | 6.3% | 5.5% | 1600 G |
| Nā Macronutrients | |||||
| Potauma, K | 356 mg | 2500 mg | 14.2% | 12.5% | 702 G |
| Kalipuna, Ca | 80 mg | 1000 mg | 8% | 7% | 1250 G |
| Makanekiuma, Mg | 30 mg | 400 mg | 7.5% | 6.6% | 1333 G |
| Sodoma, Na | 70 mg | 1300 mg | 5.4% | 4.7% | 1857 G |
| Sulphur, S | 188.6 mg | 1000 mg | 18.9% | 16.6% | 530 G |
| Pākuʻi, P | 200 mg | 800 mg | 25% | 21.9% | 400 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.49 mg | 18 mg | 8.3% | 7.3% | 1208 G |
| Manganese, Mn | 0.889 mg | 2 mg | 44.5% | 39% | 225 G |
| Keleawe, Cu | 93 µg | 1000 µg | 9.3% | 8.2% | 1075 G |
| Selenium, Inā | 12.6 µg | 55 µg | 22.9% | 20.1% | 437 G |
| Kiniki, Zn | 0.65 mg | 12 mg | 5.4% | 4.7% | 1846 G |
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 1.128 G | ~ | |||
| valine | 0.971 G | ~ | |||
| Histidine * | 0.555 G | ~ | |||
| Isoleucine | 0.869 G | ~ | |||
| leucine | 1.533 G | ~ | |||
| lysine | 1.732 G | ~ | |||
| methionine | 0.558 G | ~ | |||
| ekolu | 0.827 G | ~ | |||
| tryptophan | 0.211 G | ~ | |||
| phenylalanine | 0.736 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 1.14 G | ~ | |||
| ʻAkika Aspartic | 1.931 G | ~ | |||
| glycine | 0.905 G | ~ | |||
| ʻAkika glutamic | 2.815 G | ~ | |||
| proline | 0.667 G | ~ | |||
| serine | 0.769 G | ~ | |||
| tyrosin | 0.637 G | ~ | |||
| cysteine | 0.202 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 68 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.78 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.087 G | ~ | |||
| 16: 0 Palmitic | 0.593 G | ~ | |||
| 18: 0 Stearin | 0.1 G | ~ | |||
| ʻO nā waikawa momona momona | 1.431 G | min 16.8 г | 8.5% | 7.5% | |
| 16: 1 Palmitoleic | 0.382 G | ~ | |||
| 18:1 Olein (omega-9) | 0.991 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.057 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 1.062 G | mai 11.2 ke 20.6 | 9.5% | 8.3% | |
| 18: 2 Linoleika | 0.087 G | ~ | |||
| 18: 3 Linolenika | 0.111 G | ~ | |||
| 18: 4 Kealakekua Omega-3 | 0.039 G | ~ | |||
| 20: 4 ʻAikakika | 0.144 G | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.238 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.829 G | mai 0.9 ke 3.7 | 92.1% | 80.8% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.084 G | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.357 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 0.231 G | mai 4.7 ke 16.8 | 4.9% | 4.3% |
ʻO ka waiwai o ka ikehu 114 kcal.
- 3 oz = 85 Bi (96.9 kCal)
- hoʻopiha = 79 g (90.1 kCal)
ʻO ka wai maʻemaʻe, nā ʻano like ʻole, maka waiwai i nā wikamina a me nā minelala e like me: wikamina B5 - 15%, wikamina B12 - 66,7%, potassium - 14,2%, phosphorus - 25%, manganese - 44,5%, selenium - 22,9%
- 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 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.
- 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: calorie maʻiʻo 114 kcal, kemika haku mele, meaʻai waiwai, nā huaora, nā minela, he aha ka pono Freshwater perch, nā ʻano a pau, maka, calories, nā meaʻai, pono waiwai Freshwater perch, nā ʻano a pau, maka