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 | 86 kCal | 1684 kCal | 5.1% | 5.9% | 1958 G |
| Nā Paena | 16.6 G | 76 G | 21.8% | 25.3% | 458 G |
| kona kaikea a | 2.2 G | 56 G | 3.9% | 4.5% | 2545 G |
| ka wai | 79.9 G | 2273 G | 3.5% | 4.1% | 2845 G |
| ka lehu | 1.3 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 10 µg | 900 µg | 1.1% | 1.3% | 9000 G |
| Retinol | 0.01 mg | ~ | |||
| beta carotenes | 0.01 mg | 5 mg | 0.2% | 0.2% | 50000 G |
| Wikamina B1, thiamine | 0.12 mg | 1.5 mg | 8% | 9.3% | 1250 G |
| ʻO Vitamin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 6.5% | 1800 G |
| ʻO Vitamin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 5.8% | 2000 G |
| ʻO Vitamin B9, folate | 11.1 µg | 400 µg | 2.8% | 3.3% | 3604 G |
| ʻO Vitamin B12, cobalamin | 2.4 µg | 3 µg | 80% | 93% | 125 G |
| ʻO Vitamin C, ascorbic | 0.5 mg | 90 mg | 0.6% | 0.7% | 18000 G |
| ʻO ka wikamina D, ka kalipola | 1.5 µg | 10 µg | 15% | 17.4% | 667 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 3.1% | 3750 G |
| Wikamina H, biotin | 1 µg | 50 µg | 2% | 2.3% | 5000 G |
| ʻO Vitamin PP, NE | 4.3 mg | 20 mg | 21.5% | 25% | 465 G |
| niacin | 1.3 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 335 mg | 2500 mg | 13.4% | 15.6% | 746 G |
| Kalipuna, Ca | 30 mg | 1000 mg | 3% | 3.5% | 3333 G |
| Makanekiuma, Mg | 35 mg | 400 mg | 8.8% | 10.2% | 1143 G |
| Sodoma, Na | 75 mg | 1300 mg | 5.8% | 6.7% | 1733 G |
| Sulphur, S | 200 mg | 1000 mg | 20% | 23.3% | 500 G |
| Pākuʻi, P | 240 mg | 800 mg | 30% | 34.9% | 333 G |
| ʻO Chlorine, Cl | 165 mg | 2300 mg | 7.2% | 8.4% | 1394 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.7 mg | 18 mg | 3.9% | 4.5% | 2571 G |
| ʻIodine, ʻo wau | 160 µg | 150 µg | 106.7% | 124.1% | 94 G |
| ʻO Cobalt, Co | 20 µg | 10 µg | 200% | 232.6% | 50 G |
| Manganese, Mn | 0.12 mg | 2 mg | 6% | 7% | 1667 G |
| Keleawe, Cu | 135 µg | 1000 µg | 13.5% | 15.7% | 741 G |
| Molybdenum, Mo. | 4 µg | 70 µg | 5.7% | 6.6% | 1750 G |
| Nickel, ni | 7 µg | ~ | |||
| Fluorine, F | 700 µg | 4000 µg | 17.5% | 20.3% | 571 G |
| ʻO Chrome, Cr | 55 µg | 50 µg | 110% | 127.9% | 91 G |
| Kiniki, Zn | 0.9 mg | 12 mg | 7.5% | 8.7% | 1333 G |
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 1.08 G | ~ | |||
| valine | 0.93 G | ~ | |||
| Histidine * | 0.69 G | ~ | |||
| Isoleucine | 0.75 G | ~ | |||
| leucine | 1.19 G | ~ | |||
| lysine | 1.52 G | ~ | |||
| methionine | 0.51 G | ~ | |||
| Methionine + Cysteine | 0.84 G | ~ | |||
| ekolu | 0.7 G | ~ | |||
| tryptophan | 0.18 G | ~ | |||
| phenylalanine | 0.64 G | ~ | |||
| Phenylalanine + Tyrosine | 1.07 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 1.14 G | ~ | |||
| ʻAkika Aspartic | 1.77 G | ~ | |||
| glycine | 0.68 G | ~ | |||
| ʻAkika glutamic | 2.15 G | ~ | |||
| proline | 0.84 G | ~ | |||
| serine | 0.63 G | ~ | |||
| tyrosin | 0.43 G | ~ | |||
| cysteine | 0.33 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 70 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.6 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.09 G | ~ | |||
| 16: 0 Palmitic | 0.38 G | ~ | |||
| 17-0 margarine | 0.01 G | ~ | |||
| 18: 0 Stearin | 0.14 G | ~ | |||
| 20: 0 ʻAikakika | 0.01 G | ~ | |||
| ʻO nā waikawa momona momona | 0.59 G | min 16.8 г | 3.5% | 4.1% | |
| 16: 1 Palmitoleic | 0.14 G | ~ | |||
| 18:1 Olein (omega-9) | 0.34 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.11 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.45 G | mai 11.2 ke 20.6 | 4% | 4.7% | |
| 18: 2 Linoleika | 0.02 G | ~ | |||
| 20: 4 ʻAikakika | 0.02 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.41 G | mai 0.9 ke 3.7 | 45.6% | 53% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.03 G | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.38 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 0.04 G | mai 4.7 ke 16.8 | 0.9% | 1% |
ʻO ka waiwai o ka ikehu 86 kcal.
Hakei waiwai i nā wikamina a me nā minelala e like me: wikamina B12 - 80%, wikamina D - 15%, wikamina PP - 21,5%, potassium - 13,4%, phosphorus - 30%, iodine - 106,7%, cobalt - 200 %, keleawe - 13,5%, fluorine - 17,5%, chromium - 110%
- 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 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.
- 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.
- Iodine komo i ka hana o ka pona thyroid, e hāʻawi ana i ka hoʻokumu ʻana o nā homone (thyroxine a me triiodothyronine). Pono ia no ka ulu a me ka hoʻokaʻawale ʻana o nā hunaola o nā kino āpau o ke kino o ke kanaka, ka hanu mitochondrial, ka mālama ʻana o ka sodium sodium transmembrane a me ka halihali ʻana o ka hormone. ʻO ka lawa ʻole o ka ʻai e alakaʻi i ka enditer goiter me ka hypothyroidism a me ka lohi o ka metabolism, hypological arterial, ka ulu ulu a me ka ulu ʻana o ka noʻonoʻo i nā keiki.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
- 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.
- ʻO Fluorine hoʻomaka i ka mineralization iwi. ʻO ka lawa ʻole o ka ʻai e alakaʻi ai i ka pala o ka niho, ka holoi mua ʻia o ka enamel niho.
- ikona komo i ka rula o nā pae glucose koko, e hoʻonui ana i ka hopena o ka insulin. Alakaʻi ka hemahema i ka hoʻoliʻiliʻi tolerance glucose.
Nā ʻAina Pule Hake
Nā huaʻōlelo: ka nui o ka calorie 86 kcal, ka hoʻohui kemika, ka waiwai waiwai, nā wikamina, nā minelala, pehea ka pono o ka Hake, nā calorie, nā meaʻai, nā pono pono o Hake
Ka waiwai ikehu, a i ʻole ka ʻike kalori ʻO ka nui o ka ikehu i hoʻokuʻu ʻia i loko o ke kino o ke kanaka mai ka meaʻai i ka wā ʻai. Ana ʻia ka waiwai o ka ikehu o kekahi huahana ma nā kilo-calories (kcal) a i ʻole kilo-joules (kJ) no 100 grams. huahana. ʻO ka kilocalorie i hoʻohana ʻia no ke ana ʻana i ka waiwai o ka ikehu o ka meaʻai, ua kapa ʻia ʻo ia ka "calorie meaʻai," no laila ua haʻalele pinepine ʻia ka prefix kilo ke kuhikuhi ʻia nā calorie i (kilo) calories. Hiki iā ʻoe ke ʻike i nā papa ikehu kikoʻī no nā huahana Lūkini.
ʻO ka waiwai kūpono - ka ʻike o nā pākeke, nā momona a me nā protein i loko o ka huahana.
ʻO ka waiwai kūpono o kahi huahana meaʻai - kahi hoʻonohonoho o nā huahana o kahi huahana meaʻai, i ke alo o kahi e māʻona ai nā pono o ke kanaka no nā mea kūpono a me ka ikehu.
Vitamins, nā mea olakino e koi ʻia i nā mea liʻiliʻi i ka papaʻai o nā kānaka āpau a me ka hapa nui o nā vertebrates. Hoʻohui pinepine ʻia nā wikamina e nā mea kanu ma mua o nā holoholona. ʻO ka makemake o ke kanaka i kēlā me kēia lā no nā wikamina he mau miligram a i ʻole micrograms wale nō. ʻAʻole like me nā mea inorganic, hoʻopau ʻia nā huaora e ka hoʻomehana ikaika. Nui ʻole nā vitamina a "nalowale" i ka wā kuke ʻana a i ʻole ka hana ʻana i ka meaʻai.