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 | 196 kCal | 1684 kCal | 11.6% | 5.9% | 859 G |
Nā Paena | 13.61 G | 76 G | 17.9% | 9.1% | 558 G |
kona kaikea a | 14.84 G | 56 G | 26.5% | 13.5% | 377 G |
Carbohydrates | 0.83 G | 219 G | 0.4% | 0.2% | 26386 G |
ka wai | 69.47 G | 2273 G | 3.1% | 1.6% | 3272 G |
ka lehu | 1.26 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 219 µg | 900 µg | 24.3% | 12.4% | 411 G |
Retinol | 0.216 mg | ~ | |||
beta carotenes | 0.035 mg | 5 mg | 0.7% | 0.4% | 14286 G |
ʻO beta Cryptoxanthin | 10 µg | ~ | |||
Lutein + Zeaxanthin | 543 µg | ~ | |||
Wikamina B1, thiamine | 0.044 mg | 1.5 mg | 2.9% | 1.5% | 3409 G |
ʻO Vitamin B2, riboflavin | 0.495 mg | 1.8 mg | 27.5% | 14% | 364 G |
ʻO Vitamin B4, koho | 317.1 mg | 500 mg | 63.4% | 32.3% | 158 G |
ʻO Vitamin B5, pantothenic | 1.66 mg | 5 mg | 33.2% | 16.9% | 301 G |
ʻO Vitamin B6, pyridoxine | 0.184 mg | 2 mg | 9.2% | 4.7% | 1087 G |
ʻO Vitamin B9, folate | 51 µg | 400 µg | 12.8% | 6.5% | 784 G |
ʻO Vitamin B12, cobalamin | 0.97 µg | 3 µg | 32.3% | 16.5% | 309 G |
ʻO ka wikamina D, ka kalipola | 2.2 µg | 10 µg | 22% | 11.2% | 455 G |
ʻO Wikamina D3, cholecalciferol | 2.2 µg | ~ | |||
ʻO ka wikamina E, alpha tocopherol, TE | 1.31 mg | 15 mg | 8.7% | 4.4% | 1145 G |
beta tocopherol | 0.02 mg | ~ | |||
Laulā Tocopherol | 0.54 mg | ~ | |||
tocopherol | 0.06 mg | ~ | |||
Wikamina K, phylloquinone | 5.6 µg | 120 µg | 4.7% | 2.4% | 2143 G |
ʻO Vitamin PP, NE | 0.082 mg | 20 mg | 0.4% | 0.2% | 24390 G |
Pāpale | 0.3 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 152 mg | 2500 mg | 6.1% | 3.1% | 1645 G |
Kalipuna, Ca | 62 mg | 1000 mg | 6.2% | 3.2% | 1613 G |
Makanekiuma, Mg | 13 mg | 400 mg | 3.3% | 1.7% | 3077 G |
Sodoma, Na | 207 mg | 1300 mg | 15.9% | 8.1% | 628 G |
Sulphur, S | 136.1 mg | 1000 mg | 13.6% | 6.9% | 735 G |
Pākuʻi, P | 215 mg | 800 mg | 26.9% | 13.7% | 372 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 1.89 mg | 18 mg | 10.5% | 5.4% | 952 G |
Manganese, Mn | 0.03 mg | 2 mg | 1.5% | 0.8% | 6667 G |
Keleawe, Cu | 78 µg | 1000 µg | 7.8% | 4% | 1282 G |
Selenium, Inā | 33.1 µg | 55 µg | 60.2% | 30.7% | 166 G |
Fluorine, F | 1.2 µg | 4000 µg | 333333 G | ||
Kiniki, Zn | 1.39 mg | 12 mg | 11.6% | 5.9% | 863 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 0.4 G | max 100 g | |||
ʻO Glucose (dextrose) | 0.4 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 0.887 G | ~ | |||
valine | 0.93 G | ~ | |||
Histidine * | 0.335 G | ~ | |||
Isoleucine | 0.728 G | ~ | |||
leucine | 1.177 G | ~ | |||
lysine | 0.989 G | ~ | |||
methionine | 0.411 G | ~ | |||
ekolu | 0.602 G | ~ | |||
tryptophan | 0.181 G | ~ | |||
phenylalanine | 0.736 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 0.795 G | ~ | |||
ʻAkika Aspartic | 1.438 G | ~ | |||
glycine | 0.467 G | ~ | |||
ʻAkika glutamic | 1.817 G | ~ | |||
proline | 0.558 G | ~ | |||
serine | 1.051 G | ~ | |||
tyrosin | 0.541 G | ~ | |||
cysteine | 0.294 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 401 mg | ʻoi aku ka nui o 300 mg | |||
Nā Phytosterols | 8 mg | ~ | |||
ʻAkika momona | |||||
Transgender | 0.041 G | max 1.9 g | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 4.323 G | max 18.7 g | |||
4: 0 Aila | 0.004 G | ~ | |||
8: 0 Caprylic | 0.004 G | ~ | |||
10: 0 Pūlima | 0.006 G | ~ | |||
14: 0 Kaʻaina | 0.047 G | ~ | |||
15: 0 Pentadecanoic | 0.009 G | ~ | |||
16: 0 Palmitic | 2.954 G | ~ | |||
17-0 margarine | 0.023 G | ~ | |||
18: 0 Stearin | 1.268 G | ~ | |||
20: 0 ʻAikakika | 0.003 G | ~ | |||
22: 0 | 0.005 G | ~ | |||
ʻO nā waikawa momona momona | 6.182 G | min 16.8 г | 36.8% | 18.8% | |
14: 1 ʻO Myristoleic | 0.007 G | ~ | |||
16: 1 Palmitoleic | 0.228 G | ~ | |||
17: 1 ʻO Heptadecene | 0.013 G | ~ | |||
18:1 Olein (omega-9) | 5.904 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.029 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 3.251 G | mai 11.2 ke 20.6 | 29% | 14.8% | |
18: 2 Linoleika | 2.781 G | ~ | |||
18: 3 Linolenika | 0.137 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.019 G | ~ | |||
20: 3 Eicosatriene | 0.025 G | ~ | |||
20: 4 ʻAikakika | 0.203 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.207 G | mai 0.9 ke 3.7 | 23% | 11.7% | |
22: 4 Docosatetraene, Omega-6 | 0.014 G | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.007 G | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.063 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 3.042 G | mai 4.7 ke 16.8 | 64.7% | 33% |
ʻO ka waiwai o ka ikehu 196 kcal.
- ʻĀpana = 50 gr (98 kcal)
- C0 = 60 g (117.6 kcal)
- C1 = 50 g (98 kcal)
- C2 = 40 g (78.4 kcal)
- C3 = 32 g (62.7 kcal)
- nui = 46 gr (90.2 kcal)
Hua moa palai waiwai i nā wikamina a me nā minelala e like me: wikamina A - 24,3%, wikamina B2 - 27,5%, choline - 63,4%, wikamina B5 - 33,2%, wikamina B9 - 12,8%, wikamina B12 - 32,3, 22%, wikamina D - 26,9%, phosphorus - 60,2%, selenium - 11,6%, 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 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.
- Vitamin D Mālama i ka homeostasis o ka calcium a me ka phosphorus, lawe i nā kaʻina hana o ka mineralization iwi. ʻO ka nele o ka wikamina D hiki i ka hōʻino ʻia o ka metabolism a me ka phosphor i nā iwi, hoʻonui i ka demineralization o nā iwi iwi, kahi e alakaʻi ai i ka hoʻonui ʻia 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.
- 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: ka nui o ka calorie 196 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, pehea ia e pono ai? ʻO ka hua moa moa i kālua ʻia, nā calorie, nā meaʻai, nā pono kūpono Kōkua moa moa