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 | 121 kCal | 1684 kCal | 7.2% | 6% | 1392 G |
Nā Paena | 17.06 G | 76 G | 22.4% | 18.5% | 445 G |
kona kaikea a | 5.38 G | 56 G | 9.6% | 7.9% | 1041 G |
Carbohydrates | 1.42 G | 219 G | 0.6% | 0.5% | 15423 G |
ka wai | 72.85 G | 2273 G | 3.2% | 2.6% | 3120 G |
ka lehu | 3.52 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 13 µg | 900 µg | 1.4% | 1.2% | 6923 G |
Retinol | 0.013 mg | ~ | |||
Wikamina B1, thiamine | 0.397 mg | 1.5 mg | 26.5% | 21.9% | 378 G |
ʻO Vitamin B2, riboflavin | 0.183 mg | 1.8 mg | 10.2% | 8.4% | 984 G |
ʻO Vitamin B4, koho | 70.6 mg | 500 mg | 14.1% | 11.7% | 708 G |
ʻO Vitamin B5, pantothenic | 0.723 mg | 5 mg | 14.5% | 12% | 692 G |
ʻO Vitamin B6, pyridoxine | 0.407 mg | 2 mg | 20.4% | 16.9% | 491 G |
ʻO Vitamin B9, folate | 2 µg | 400 µg | 0.5% | 0.4% | 20000 G |
ʻO Vitamin B12, cobalamin | 0.46 µg | 3 µg | 15.3% | 12.6% | 652 G |
ʻO ka wikamina D, ka kalipola | 0.6 µg | 10 µg | 6% | 5% | 1667 G |
ʻO Wikamina D3, cholecalciferol | 0.6 µg | ~ | |||
ʻO ka wikamina E, alpha tocopherol, TE | 0.23 mg | 15 mg | 1.5% | 1.2% | 6522 G |
beta tocopherol | 0.01 mg | ~ | |||
Laulā Tocopherol | 0.03 mg | ~ | |||
tocopherol | 0.01 mg | ~ | |||
ʻO Vitamin PP, NE | 5.389 mg | 20 mg | 26.9% | 22.2% | 371 G |
Pāpale | 3.5 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 312 mg | 2500 mg | 12.5% | 10.3% | 801 G |
Kalipuna, Ca | 8 mg | 1000 mg | 0.8% | 0.7% | 12500 G |
Makanekiuma, Mg | 19 mg | 400 mg | 4.8% | 4% | 2105 G |
Sodoma, Na | 1126 mg | 1300 mg | 86.6% | 71.6% | 115 G |
Sulphur, S | 170.6 mg | 1000 mg | 17.1% | 14.1% | 586 G |
Pākuʻi, P | 262 mg | 800 mg | 32.8% | 27.1% | 305 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 0.85 mg | 18 mg | 4.7% | 3.9% | 2118 G |
Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.9% | 9091 G |
Keleawe, Cu | 101 µg | 1000 µg | 10.1% | 8.3% | 990 G |
Selenium, Inā | 34.6 µg | 55 µg | 62.9% | 52% | 159 G |
Kiniki, Zn | 1.77 mg | 12 mg | 14.8% | 12.2% | 678 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 1.42 G | max 100 g | |||
ʻO Glucose (dextrose) | 1.28 G | ~ | |||
maʻi maʻi | 0.09 G | ~ | |||
huahua | 0.05 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 1.091 G | ~ | |||
valine | 0.862 G | ~ | |||
Histidine * | 0.743 G | ~ | |||
Isoleucine | 0.769 G | ~ | |||
leucine | 1.365 G | ~ | |||
lysine | 1.438 G | ~ | |||
methionine | 0.407 G | ~ | |||
ekolu | 0.762 G | ~ | |||
tryptophan | 0.16 G | ~ | |||
phenylalanine | 0.682 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 1.005 G | ~ | |||
ʻAkika Aspartic | 1.487 G | ~ | |||
Hydroxyproline | 0.114 G | ~ | |||
glycine | 0.896 G | ~ | |||
ʻAkika glutamic | 2.439 G | ~ | |||
proline | 0.733 G | ~ | |||
serine | 0.667 G | ~ | |||
tyrosin | 0.552 G | ~ | |||
cysteine | 0.192 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 50 mg | ʻoi aku ka nui o 300 mg | |||
ʻAkika momona | |||||
Transgender | 0.047 G | max 1.9 g | |||
nā momona trans monounsaturated | 0.027 G | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 1.889 G | max 18.7 g | |||
12: 0 Lauric | 0.001 G | ~ | |||
14: 0 Kaʻaina | 0.067 G | ~ | |||
16: 0 Palmitic | 1.196 G | ~ | |||
17-0 margarine | 0.014 G | ~ | |||
18: 0 Stearin | 0.596 G | ~ | |||
20: 0 ʻAikakika | 0.007 G | ~ | |||
22: 0 | 0.008 G | ~ | |||
ʻO nā waikawa momona momona | 2.571 G | min 16.8 г | 15.3% | 12.6% | |
16: 1 Palmitoleic | 0.143 G | ~ | |||
17: 1 ʻO Heptadecene | 0.002 G | ~ | |||
18:1 Olein (omega-9) | 2.387 G | ~ | |||
18: 1 mau inoa | 2.36 G | ~ | |||
18: 1 unuhi | 0.027 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.04 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 0.759 G | mai 11.2 ke 20.6 | 6.8% | 5.6% | |
18: 2 Linoleika | 0.653 G | ~ | |||
18: 2 ʻO Omega-6, cis, cis | 0.633 G | ~ | |||
18: 2 unuhi, unuhi | 0.02 G | ~ | |||
18: 3 Linolenika | 0.028 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.028 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.026 G | ~ | |||
20: 4 ʻAikakika | 0.052 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.028 G | mai 0.9 ke 3.7 | 3.1% | 2.6% | |
ʻO ka Omega-6 ka mea momona acids | 0.711 G | mai 4.7 ke 16.8 | 15.1% | 12.5% |
ʻO ka waiwai o ka ikehu 121 kcal.
- oz holoʻokoʻa = 28.35 g (34.3 kCal)
- A pau = 453.6 g (548.9 kCal)
Hoʻomaʻa ʻo Ham i ka wai hoʻohui (ʻaʻole i ʻoi aku ma mua o 10%), ham holoʻokoʻa me ka iwi ʻole waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 26,5%, choline - 14,1%, wikamina B5 - 14,5%, wikamina B6 - 20,4%, wikamina B12 - 15,3%, vitamin PP - 26,9, 12,5%, potassium - 32,8%, phosphorus - 62,9%, selenium - 14,8%, 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: ka nui o ka calorie 121 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka mea pono a Ham i hoʻomoʻa me ka wai i hoʻohui ʻia (ʻaʻole i ʻoi aku ma mua o 10%), ham holoʻokoʻa me ka iwi ʻole, nā calorie, nā meaʻai, nā pono kūpono i hoʻomoʻa ʻo Ham me ka wai i hoʻohui ʻia (ʻaʻole hou ma mua o 10%), ham holoʻokoʻa me ka iwi ʻole