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 | 131 kCal | 1684 kCal | 7.8% | 6% | 1285 G |
Nā Paena | 22.04 G | 76 G | 29% | 22.1% | 345 G |
kona kaikea a | 4.3 G | 56 G | 7.7% | 5.9% | 1302 G |
Carbohydrates | 1.48 G | 219 G | 0.7% | 0.5% | 14797 G |
ka wai | 68.58 G | 2273 G | 3% | 2.3% | 3314 G |
ka lehu | 4.06 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 12 µg | 900 µg | 1.3% | 1% | 7500 G |
Retinol | 0.012 mg | ~ | |||
Wikamina B1, thiamine | 0.384 mg | 1.5 mg | 25.6% | 19.5% | 391 G |
ʻO Vitamin B2, riboflavin | 0.182 mg | 1.8 mg | 10.1% | 7.7% | 989 G |
ʻO Vitamin B4, koho | 90.2 mg | 500 mg | 18% | 13.7% | 554 G |
ʻO Vitamin B5, pantothenic | 0.726 mg | 5 mg | 14.5% | 11.1% | 689 G |
ʻO Vitamin B6, pyridoxine | 0.461 mg | 2 mg | 23.1% | 17.6% | 434 G |
ʻO Vitamin B9, folate | 2 µg | 400 µg | 0.5% | 0.4% | 20000 G |
ʻO Vitamin B12, cobalamin | 0.58 µg | 3 µg | 19.3% | 14.7% | 517 G |
ʻO ka wikamina E, alpha tocopherol, TE | 0.26 mg | 15 mg | 1.7% | 1.3% | 5769 G |
Laulā Tocopherol | 0.05 mg | ~ | |||
ʻO Vitamin PP, NE | 5.436 mg | 20 mg | 27.2% | 20.8% | 368 G |
Pāpale | 5.5 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 289 mg | 2500 mg | 11.6% | 8.9% | 865 G |
Kalipuna, Ca | 11 mg | 1000 mg | 1.1% | 0.8% | 9091 G |
Makanekiuma, Mg | 20 mg | 400 mg | 5% | 3.8% | 2000 G |
Sodoma, Na | 1374 mg | 1300 mg | 105.7% | 80.7% | 95 G |
Sulphur, S | 220.4 mg | 1000 mg | 22% | 16.8% | 454 G |
Pākuʻi, P | 260 mg | 800 mg | 32.5% | 24.8% | 308 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 1.12 mg | 18 mg | 6.2% | 4.7% | 1607 G |
Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.8% | 9091 G |
Keleawe, Cu | 118 µg | 1000 µg | 11.8% | 9% | 847 G |
Selenium, Inā | 30 µg | 55 µg | 54.5% | 41.6% | 183 G |
Kiniki, Zn | 2.29 mg | 12 mg | 19.1% | 14.6% | 524 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 1.48 G | max 100 g | |||
ʻO Glucose (dextrose) | 1.1 G | ~ | |||
maʻi maʻi | 0.32 G | ~ | |||
huahua | 0.06 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 1.41 G | ~ | |||
valine | 1.115 G | ~ | |||
Histidine * | 0.96 G | ~ | |||
Isoleucine | 0.995 G | ~ | |||
leucine | 1.766 G | ~ | |||
lysine | 1.862 G | ~ | |||
methionine | 0.527 G | ~ | |||
ekolu | 0.986 G | ~ | |||
tryptophan | 0.207 G | ~ | |||
phenylalanine | 0.882 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 1.298 G | ~ | |||
ʻAkika Aspartic | 1.923 G | ~ | |||
Hydroxyproline | 0.143 G | ~ | |||
glycine | 1.151 G | ~ | |||
ʻAkika glutamic | 3.154 G | ~ | |||
proline | 0.946 G | ~ | |||
serine | 0.863 G | ~ | |||
tyrosin | 0.715 G | ~ | |||
cysteine | 0.247 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 65 mg | ʻoi aku ka nui o 300 mg | |||
ʻAkika momona | |||||
Transgender | 0.035 G | max 1.9 g | |||
nā momona trans monounsaturated | 0.019 G | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 1.439 G | max 18.7 g | |||
14: 0 Kaʻaina | 0.051 G | ~ | |||
16: 0 Palmitic | 0.911 G | ~ | |||
17-0 margarine | 0.006 G | ~ | |||
18: 0 Stearin | 0.454 G | ~ | |||
20: 0 ʻAikakika | 0.005 G | ~ | |||
22: 0 | 0.012 G | ~ | |||
ʻO nā waikawa momona momona | 1.989 G | min 16.8 г | 11.8% | 9% | |
16: 1 Palmitoleic | 0.113 G | ~ | |||
18:1 Olein (omega-9) | 1.847 G | ~ | |||
18: 1 mau inoa | 1.827 G | ~ | |||
18: 1 unuhi | 0.019 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.029 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 0.687 G | mai 11.2 ke 20.6 | 6.1% | 4.7% | |
18: 2 Linoleika | 0.572 G | ~ | |||
18: 2 ʻO Omega-6, cis, cis | 0.556 G | ~ | |||
18: 2 unuhi, unuhi | 0.016 G | ~ | |||
18: 3 Linolenika | 0.02 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.02 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.022 G | ~ | |||
20: 4 ʻAikakika | 0.072 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.02 G | mai 0.9 ke 3.7 | 2.2% | 1.7% | |
ʻO ka Omega-6 ka mea momona acids | 0.65 G | mai 4.7 ke 16.8 | 13.8% | 10.5% |
ʻO ka waiwai o ka ikehu 131 kcal.
- ʻāpana = 436 g (571.2 kCal)
- lawelawe ana (3 oz) = 85 g (111.4 kCal)
Hoʻomoʻa ʻia ʻo Ham me ka wai hoʻohui (ʻaʻole ʻoi aku ma mua o 10%), ʻoki ʻia ma ka iwi, ʻiʻo ʻiʻo, ʻai i loko o kahi pā. waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 25,6%, choline - 18%, wikamina B5 - 14,5%, wikamina B6 - 23,1%, wikamina B12 - 19,3%, wikamina PP - 27,2, 11,6, 32,5%, potassium - 11,8%, phosphorus - 54,5%, keleawe - 19,1%, selenium - XNUMX%, zinc - XNUMX%
- 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 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.
- 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.
- 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: calorie maʻiʻo 131 kcal, kemika haku mele, meaʻai waiwai, nā huaora, nā minelala, he aha ka pono Ham i kuke ʻia me ka hoʻohui ʻana i ka wai (ʻaʻole i ʻoi aku ma mua o 10%), ʻoki ʻia i loko o nā iwi, ʻiʻo lean, palai i loko o ka pā, nā calories, nā meaʻai, pono. ʻO nā waiwai Ham i kuke ʻia me ka hoʻohui ʻana i ka wai (ʻaʻole i ʻoi aku ma mua o 10%), ʻoki iwi, ʻiʻo ʻiʻo, pan-fried.