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 | 331 kCal | 1684 kCal | 19.7% | 6% | 509 G |
Nā Paena | 16.55 G | 76 G | 21.8% | 6.6% | 459 G |
kona kaikea a | 0.73 G | 56 G | 1.3% | 0.4% | 7671 G |
Carbohydrates | 63.73 G | 219 G | 29.1% | 8.8% | 344 G |
Puluniu alimentary | 9 G | 20 G | 45% | 13.6% | 222 G |
ka wai | 6.45 G | 2273 G | 0.3% | 0.1% | 35240 G |
ka lehu | 3.54 G | ~ | |||
Vitamins | |||||
Wikamina B1, thiamine | 0.435 mg | 1.5 mg | 29% | 8.8% | 345 G |
ʻO Vitamin B2, riboflavin | 0.141 mg | 1.8 mg | 7.8% | 2.4% | 1277 G |
ʻO Vitamin B4, koho | 67.5 mg | 500 mg | 13.5% | 4.1% | 741 G |
ʻO Vitamin B5, pantothenic | 0.743 mg | 5 mg | 14.9% | 4.5% | 673 G |
ʻO Vitamin B6, pyridoxine | 1.654 mg | 2 mg | 82.7% | 25% | 121 G |
ʻO Vitamin B9, folate | 47 µg | 400 µg | 11.8% | 3.6% | 851 G |
ʻO Vitamin C, ascorbic | 1.2 mg | 90 mg | 1.3% | 0.4% | 7500 G |
ʻO ka wikamina E, alpha tocopherol, TE | 0.67 mg | 15 mg | 4.5% | 1.4% | 2239 G |
Wikamina K, phylloquinone | 0.4 µg | 120 µg | 0.3% | 0.1% | 30000 G |
ʻO Vitamin PP, NE | 0.796 mg | 20 mg | 4% | 1.2% | 2513 G |
Pāpale | 6.1 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 1193 mg | 2500 mg | 47.7% | 14.4% | 210 G |
Kalipuna, Ca | 79 mg | 1000 mg | 7.9% | 2.4% | 1266 G |
Makanekiuma, Mg | 77 mg | 400 mg | 19.3% | 5.8% | 519 G |
Sodoma, Na | 60 mg | 1300 mg | 4.6% | 1.4% | 2167 G |
Sulphur, S | 165.5 mg | 1000 mg | 16.6% | 5% | 604 G |
Pākuʻi, P | 414 mg | 800 mg | 51.8% | 15.6% | 193 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 5.65 mg | 18 mg | 31.4% | 9.5% | 319 G |
Manganese, Mn | 0.979 mg | 2 mg | 49% | 14.8% | 204 G |
Keleawe, Cu | 533 µg | 1000 µg | 53.3% | 16.1% | 188 G |
Selenium, Inā | 23.9 µg | 55 µg | 43.5% | 13.1% | 230 G |
Kiniki, Zn | 2.99 mg | 12 mg | 24.9% | 7.5% | 401 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 2.43 G | max 100 g | |||
ʻO Glucose (dextrose) | 0.07 G | ~ | |||
maʻi maʻi | 2.05 G | ~ | |||
huahua | 0.31 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 3.365 G | ~ | |||
valine | 0.667 G | ~ | |||
Histidine * | 0.263 G | ~ | |||
Isoleucine | 0.414 G | ~ | |||
leucine | 0.728 G | ~ | |||
lysine | 0.768 G | ~ | |||
methionine | 0.111 G | ~ | |||
ekolu | 0.374 G | ~ | |||
tryptophan | 0.121 G | ~ | |||
phenylalanine | 0.525 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 0.485 G | ~ | |||
ʻAkika Aspartic | 1.89 G | ~ | |||
glycine | 0.525 G | ~ | |||
ʻAkika glutamic | 3.658 G | ~ | |||
proline | 1.354 G | ~ | |||
serine | 0.505 G | ~ | |||
tyrosin | 0.445 G | ~ | |||
cysteine | 0.253 G | ~ | |||
ʻO Sterola | |||||
Nā Phytosterols | 8 mg | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 0.249 G | max 18.7 g | |||
14: 0 Kaʻaina | 0.015 G | ~ | |||
16: 0 Palmitic | 0.101 G | ~ | |||
18: 0 Stearin | 0.105 G | ~ | |||
22: 0 | 0.028 G | ~ | |||
ʻO nā waikawa momona momona | 0.115 G | min 16.8 г | 0.7% | 0.2% | |
18:1 Olein (omega-9) | 0.106 G | ~ | |||
18: 1 mau inoa | 0.106 G | ~ | |||
24: 1 Nervonic, cis (omega-9) | 0.009 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 0.178 G | mai 11.2 ke 20.6 | 1.6% | 0.5% | |
18: 2 Linoleika | 0.143 G | ~ | |||
18: 3 Linolenika | 0.012 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.012 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.022 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.012 G | mai 0.9 ke 3.7 | 1.3% | 0.4% | |
ʻO ka Omega-6 ka mea momona acids | 0.165 G | mai 4.7 ke 16.8 | 3.5% | 1.1% |
ʻO ka waiwai o ka ikehu 331 kcal.
- tbsp = 8.4 h (27.8 kCal)
- tsp = 2.8 g (9.3 kCal)
Paukū ʻaukā waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 29%, choline - 13,5%, wikamina B5 - 14,9%, wikamina B6 - 82,7%, wikamina B9 - 11,8%, potassium - 47,7 %, makanekiuma - 19,3%, phosphorus - 51,8%, hao - 31,4%, manganese - 49%, keleawe - 53,3%, selenium - 43,5%, zinc - 24,9%
- 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.
- 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.
- 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.
- makanekiuma komo i ka ikehu pūnao, synthesi o nā polokina, nā nukelika acidic, he hopena paʻa i nā membrane, pono e mālama i ka homeostasis o ka kalipuna, potassium a me ka sodium. ʻO ka nele o ka magnesium e alakaʻi aku ai i ka hypomagnesemia, kahi hoʻonui nui o ka hoʻomohala ʻana i ka hypertension, nā maʻi puʻuwai.
- 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.
- 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.
- keleawe kahi ʻāpana o nā enzyme me ka hana redox a pili i ka hao hao, hoʻonāukiuki i ka lawe ʻana o nā protein a me nā haʻuki. Komo i nā kaʻina hana o ka hāʻawi ʻana i nā kiko o ke kino o ke kanaka me ka oxygen. Hōʻike ʻia ka hemahema e nā maʻi i ke kūkulu ʻia ʻana o ka ʻōnaehana cardiovascular a me ka iwi, ka hoʻomohala ʻana i ka displasia aʻa pili.
- 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 331 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, pehea ka maikaʻi o kā Garlic, ka pauka, nā calorie, nā meaʻai, nā waiwai pono Kāleka, ka pauka