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 | 296 kCal | 1684 kCal | 17.6% | 5.9% | 569 G |
Nā Paena | 15.53 G | 76 G | 20.4% | 6.9% | 489 G |
kona kaikea a | 25.6 G | 56 G | 45.7% | 15.4% | 219 G |
Carbohydrates | 0.81 G | 219 G | 0.4% | 0.1% | 27037 G |
ka wai | 56.44 G | 2273 G | 2.5% | 0.8% | 4027 G |
ka lehu | 1.62 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 422 µg | 900 µg | 46.9% | 15.8% | 213 G |
Retinol | 0.419 mg | ~ | |||
alpha carotenes | 36 µg | ~ | |||
beta carotenes | 0.01 mg | 5 mg | 0.2% | 0.1% | 50000 G |
ʻO beta Cryptoxanthin | 32 µg | ~ | |||
Lutein + Zeaxanthin | 904 µg | ~ | |||
Wikamina B1, thiamine | 0.223 mg | 1.5 mg | 14.9% | 5% | 673 G |
ʻO Vitamin B2, riboflavin | 0.563 mg | 1.8 mg | 31.3% | 10.6% | 320 G |
ʻO Vitamin B4, koho | 639.3 mg | 500 mg | 127.9% | 43.2% | 78 G |
ʻO Vitamin B5, pantothenic | 3.437 mg | 5 mg | 68.7% | 23.2% | 145 G |
ʻO Vitamin B6, pyridoxine | 0.412 mg | 2 mg | 20.6% | 7% | 485 G |
ʻO Vitamin B9, folate | 151 µg | 400 µg | 37.8% | 12.8% | 265 G |
ʻO Vitamin B12, cobalamin | 1.9 µg | 3 µg | 63.3% | 21.4% | 158 G |
ʻO ka wikamina D, ka kalipola | 6 µg | 10 µg | 60% | 20.3% | 167 G |
ʻO Wikamina D3, cholecalciferol | 6 µg | ~ | |||
ʻO ka wikamina E, alpha tocopherol, TE | 2.24 mg | 15 mg | 14.9% | 5% | 670 G |
Wikamina K, phylloquinone | 0.7 µg | 120 µg | 0.6% | 0.2% | 17143 G |
ʻO Vitamin PP, NE | 0.031 mg | 20 mg | 0.2% | 0.1% | 64516 G |
Nā Macronutrients | |||||
Potauma, K | 121 mg | 2500 mg | 4.8% | 1.6% | 2066 G |
Kalipuna, Ca | 134 mg | 1000 mg | 13.4% | 4.5% | 746 G |
Makanekiuma, Mg | 11 mg | 400 mg | 2.8% | 0.9% | 3636 G |
Sodoma, Na | 67 mg | 1300 mg | 5.2% | 1.8% | 1940 G |
Sulphur, S | 155.3 mg | 1000 mg | 15.5% | 5.2% | 644 G |
Pākuʻi, P | 420 mg | 800 mg | 52.5% | 17.7% | 190 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 4.55 mg | 18 mg | 25.3% | 8.5% | 396 G |
Manganese, Mn | 0.078 mg | 2 mg | 3.9% | 1.3% | 2564 G |
Selenium, Inā | 56.4 µg | 55 µg | 102.5% | 34.6% | 98 G |
Kiniki, Zn | 3.17 mg | 12 mg | 26.4% | 8.9% | 379 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 0.16 G | max 100 g | |||
ʻO Glucose (dextrose) | 0.16 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 1.091 G | ~ | |||
valine | 0.908 G | ~ | |||
Histidine * | 0.399 G | ~ | |||
Isoleucine | 0.78 G | ~ | |||
leucine | 1.351 G | ~ | |||
lysine | 1.182 G | ~ | |||
methionine | 0.375 G | ~ | |||
ekolu | 0.706 G | ~ | |||
tryptophan | 0.223 G | ~ | |||
phenylalanine | 0.689 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 0.811 G | ~ | |||
ʻAkika Aspartic | 1.503 G | ~ | |||
glycine | 0.476 G | ~ | |||
ʻAkika glutamic | 1.942 G | ~ | |||
proline | 0.615 G | ~ | |||
serine | 1.301 G | ~ | |||
tyrosin | 0.682 G | ~ | |||
cysteine | 0.274 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 991 mg | ʻoi aku ka nui o 300 mg | |||
ʻAkika momona | |||||
Transgender | 0.098 G | max 1.9 g | |||
nā momona trans monounsaturated | 0.069 G | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 8.615 G | max 18.7 g | |||
14: 0 Kaʻaina | 0.083 G | ~ | |||
15: 0 Pentadecanoic | 0.022 G | ~ | |||
16: 0 Palmitic | 6.211 G | ~ | |||
17-0 margarine | 0.051 G | ~ | |||
18: 0 Stearin | 2.249 G | ~ | |||
ʻO nā waikawa momona momona | 9.956 G | min 16.8 г | 59.3% | 20% | |
14: 1 ʻO Myristoleic | 0.022 G | ~ | |||
16: 1 Palmitoleic | 0.545 G | ~ | |||
18:1 Olein (omega-9) | 9.331 G | ~ | |||
18: 1 mau inoa | 9.261 G | ~ | |||
18: 1 unuhi | 0.069 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.058 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 4.827 G | mai 11.2 ke 20.6 | 43.1% | 14.6% | |
18: 2 Linoleika | 4.009 G | ~ | |||
18: 2 ʻO Omega-6, cis, cis | 3.98 G | ~ | |||
18: 2 unuhi, unuhi | 0.029 G | ~ | |||
18: 3 Linolenika | 0.124 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.093 G | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.031 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.047 G | ~ | |||
20: 4 ʻAikakika | 0.49 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.25 G | mai 0.9 ke 3.7 | 27.8% | 9.4% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.022 G | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.135 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 4.548 G | mai 4.7 ke 16.8 | 96.8% | 32.7% |
ʻO ka waiwai o ka ikehu 296 kcal.
- 0,5 lb = 227 g (671.9 kCal)
ʻŌpala hua moa maloʻo waiwai i nā wikamina a me nā minelala e like me: wikamina A - 46,9%, wikamina B1 - 14,9%, wikamina B2 - 31,3%, choline - 127,9%, wikamina B5 - 68,7%, wikamina B6 - 20,6, 9, 37,8%, wikamina B12 - 63,3%, wikamina B60 - 14,9%, wikamina D - 13,4%, wikamina E - 52,5%, calcium - 25,3%, phosphorus - 102,5%, hao - 26,4%, 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 komo i ka mālama ʻana i ka pane pale pale, kaohi a me nā kaʻina hauʻoli i ka ʻōnaehana waena, i ka hoʻololi ʻana o nā amino acid, i ka metabolism o ka tryptophan, lipids a me nā nucleic acid, kōkua i ka hana maʻamau o nā erythrocytes, ka mālama ʻana i ka pae maʻamau. o ka homocysteine i ke koko. ʻAʻole lawa ka lawe ʻana o ka wikamina B6 i ka hoʻoliʻiliʻi o ka makemake, kahi hewa i ke ʻano o ka ʻili, ka hoʻomohala ʻana o ka homocysteinemia, anemia.
- 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.
- 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.
- 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.
- 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.
- 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 296 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka maikaʻi o ka moa moa moa, nā kalorika, nā mea pono, nā pono pono i hoʻomoʻa ʻia i ka hua moa hua moa.