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 | 117 kCal | 1684 kCal | 6.9% | 5.9% | 1439 G |
Nā Paena | 17.99 G | 76 G | 23.7% | 20.3% | 422 G |
kona kaikea a | 4.39 G | 56 G | 7.8% | 6.7% | 1276 G |
Carbohydrates | 1.57 G | 219 G | 0.7% | 0.6% | 13949 G |
ka wai | 72.58 G | 2273 G | 3.2% | 2.7% | 3132 G |
ka lehu | 3.66 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 13 µg | 900 µg | 1.4% | 1.2% | 6923 G |
Retinol | 0.013 mg | ~ | |||
Wikamina B1, thiamine | 0.362 mg | 1.5 mg | 24.1% | 20.6% | 414 G |
ʻO Vitamin B2, riboflavin | 0.183 mg | 1.8 mg | 10.2% | 8.7% | 984 G |
ʻO Vitamin B4, koho | 74.2 mg | 500 mg | 14.8% | 12.6% | 674 G |
ʻO Vitamin B5, pantothenic | 0.721 mg | 5 mg | 14.4% | 12.3% | 693 G |
ʻO Vitamin B6, pyridoxine | 0.394 mg | 2 mg | 19.7% | 16.8% | 508 G |
ʻO Vitamin B9, folate | 1 µg | 400 µg | 0.3% | 0.3% | 40000 G |
ʻO Vitamin B12, cobalamin | 0.4 µg | 3 µg | 13.3% | 11.4% | 750 G |
ʻO ka wikamina D, ka kalipola | 0.7 µg | 10 µg | 7% | 6% | 1429 G |
ʻO Wikamina D3, cholecalciferol | 0.7 µg | ~ | |||
ʻO ka wikamina E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 1.1% | 7500 G |
beta tocopherol | 0.01 mg | ~ | |||
Laulā Tocopherol | 0.03 mg | ~ | |||
ʻO Vitamin PP, NE | 5.797 mg | 20 mg | 29% | 24.8% | 345 G |
Pāpale | 4.3 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 316 mg | 2500 mg | 12.6% | 10.8% | 791 G |
Kalipuna, Ca | 9 mg | 1000 mg | 0.9% | 0.8% | 11111 G |
Makanekiuma, Mg | 19 mg | 400 mg | 4.8% | 4.1% | 2105 G |
Sodoma, Na | 1193 mg | 1300 mg | 91.8% | 78.5% | 109 G |
Sulphur, S | 179.9 mg | 1000 mg | 18% | 15.4% | 556 G |
Pākuʻi, P | 270 mg | 800 mg | 33.8% | 28.9% | 296 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 0.82 mg | 18 mg | 4.6% | 3.9% | 2195 G |
Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.9% | 9091 G |
Keleawe, Cu | 91 µg | 1000 µg | 9.1% | 7.8% | 1099 G |
Selenium, Inā | 34.2 µg | 55 µg | 62.2% | 53.2% | 161 G |
Kiniki, Zn | 1.82 mg | 12 mg | 15.2% | 13% | 659 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 1.57 G | max 100 g | |||
ʻO Glucose (dextrose) | 1.38 G | ~ | |||
maʻi maʻi | 0.13 G | ~ | |||
huahua | 0.06 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 1.151 G | ~ | |||
valine | 0.91 G | ~ | |||
Histidine * | 0.783 G | ~ | |||
Isoleucine | 0.812 G | ~ | |||
leucine | 1.441 G | ~ | |||
lysine | 1.519 G | ~ | |||
methionine | 0.43 G | ~ | |||
ekolu | 0.805 G | ~ | |||
tryptophan | 0.169 G | ~ | |||
phenylalanine | 0.719 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 1.059 G | ~ | |||
ʻAkika Aspartic | 1.569 G | ~ | |||
Hydroxyproline | 0.117 G | ~ | |||
glycine | 0.939 G | ~ | |||
ʻAkika glutamic | 2.574 G | ~ | |||
proline | 0.772 G | ~ | |||
serine | 0.704 G | ~ | |||
tyrosin | 0.584 G | ~ | |||
cysteine | 0.202 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 53 mg | ʻoi aku ka nui o 300 mg | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 1.424 G | max 18.7 g | |||
10: 0 Pūlima | 0.002 G | ~ | |||
12: 0 Lauric | 0.001 G | ~ | |||
14: 0 Kaʻaina | 0.051 G | ~ | |||
16: 0 Palmitic | 0.898 G | ~ | |||
17-0 margarine | 0.01 G | ~ | |||
18: 0 Stearin | 0.447 G | ~ | |||
20: 0 ʻAikakika | 0.005 G | ~ | |||
22: 0 | 0.009 G | ~ | |||
ʻO nā waikawa momona momona | 1.983 G | min 16.8 г | 11.8% | 10.1% | |
16: 1 Palmitoleic | 0.122 G | ~ | |||
17: 1 ʻO Heptadecene | 0.003 G | ~ | |||
18:1 Olein (omega-9) | 1.83 G | ~ | |||
18: 1 mau inoa | 1.814 G | ~ | |||
18: 1 unuhi | 0.016 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.028 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 0.542 G | mai 11.2 ke 20.6 | 4.8% | 4.1% | |
18: 2 Linoleika | 0.453 G | ~ | |||
18: 2 ʻO Omega-6, cis, cis | 0.443 G | ~ | |||
18: 2 unuhi, unuhi | 0.01 G | ~ | |||
18: 3 Linolenika | 0.019 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.019 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.018 G | ~ | |||
20: 4 ʻAikakika | 0.051 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.019 G | mai 0.9 ke 3.7 | 2.1% | 1.8% | |
ʻO ka Omega-6 ka mea momona acids | 0.512 G | mai 4.7 ke 16.8 | 10.9% | 9.3% |
ʻO ka waiwai o ka ikehu 117 kcal.
- ʻōpala holoʻokoʻa = 1867 gr (2184.4 kcal)
Hoʻomoʻa ham me ka wai hoʻohui (ʻaʻole i ʻoi aku ma mua o 10%), ham holoʻokoʻa, ʻaʻohe o ke kino, palai waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 24,1%, choline - 14,8%, wikamina B5 - 14,4%, wikamina B6 - 19,7%, wikamina B12 - 13,3%, vitamin PP - 29, 12,6%, potassium - 33,8%, phosphorus - 62,2%, selenium - 15,2%, 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.
- 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: ʻo ka nui o ka calorie 117 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka mea pono a Ham i hoʻomoʻa me ka hoʻohui o ka wai (ʻaʻole i ʻoi aku ma mua o 10%), ham holoʻokoʻa me ka iwi ʻole, kālua ʻia, nā calorie, nā meaʻai, nā pono pono a Ham i hoʻomoʻa me ka hoʻohui o ka wai (ʻaʻohe 10% hou aʻe), ham holoʻokoʻa, ʻaʻohe boneless, palai ʻia