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 | 116 kCal | 1684 kCal | 6.9% | 5.9% | 1452 G |
| Nā Paena | 14.07 G | 76 G | 18.5% | 15.9% | 540 G |
| kona kaikea a | 4.86 G | 56 G | 8.7% | 7.5% | 1152 G |
| Carbohydrates | 4.22 G | 219 G | 1.9% | 1.6% | 5190 G |
| ka wai | 73.05 G | 2273 G | 3.2% | 2.8% | 3112 G |
| ka lehu | 4.01 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 13 µg | 900 µg | 1.4% | 1.2% | 6923 G |
| Retinol | 0.013 mg | ~ | |||
| Wikamina B1, thiamine | 0.284 mg | 1.5 mg | 18.9% | 16.3% | 528 G |
| ʻO Vitamin B2, riboflavin | 0.146 mg | 1.8 mg | 8.1% | 7% | 1233 G |
| ʻO Vitamin B4, koho | 64.9 mg | 500 mg | 13% | 11.2% | 770 G |
| ʻO Vitamin B5, pantothenic | 0.661 mg | 5 mg | 13.2% | 11.4% | 756 G |
| ʻO Vitamin B6, pyridoxine | 0.294 mg | 2 mg | 14.7% | 12.7% | 680 G |
| ʻO Vitamin B9, folate | 4 µg | 400 µg | 1% | 0.9% | 10000 G |
| ʻO Vitamin B12, cobalamin | 0.34 µg | 3 µg | 11.3% | 9.7% | 882 G |
| ʻO ka wikamina D, ka kalipola | 0.6 µg | 10 µg | 6% | 5.2% | 1667 G |
| ʻO Wikamina D3, cholecalciferol | 0.6 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 0.14 mg | 15 mg | 0.9% | 0.8% | 10714 G |
| beta tocopherol | 0.02 mg | ~ | |||
| Laulā Tocopherol | 0.04 mg | ~ | |||
| ʻO Vitamin PP, NE | 3.87 mg | 20 mg | 19.4% | 16.7% | 517 G |
| Pāpale | 3.2 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 268 mg | 2500 mg | 10.7% | 9.2% | 933 G |
| Kalipuna, Ca | 8 mg | 1000 mg | 0.8% | 0.7% | 12500 G |
| Makanekiuma, Mg | 17 mg | 400 mg | 4.3% | 3.7% | 2353 G |
| Sodoma, Na | 1310 mg | 1300 mg | 100.8% | 86.9% | 99 G |
| Sulphur, S | 140.7 mg | 1000 mg | 14.1% | 12.2% | 711 G |
| Pākuʻi, P | 229 mg | 800 mg | 28.6% | 24.7% | 349 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.78 mg | 18 mg | 4.3% | 3.7% | 2308 G |
| Manganese, Mn | 0.04 mg | 2 mg | 2% | 1.7% | 5000 G |
| Keleawe, Cu | 107 µg | 1000 µg | 10.7% | 9.2% | 935 G |
| Selenium, Inā | 29.4 µg | 55 µg | 53.5% | 46.1% | 187 G |
| Kiniki, Zn | 1.6 mg | 12 mg | 13.3% | 11.5% | 750 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 4.22 G | max 100 g | |||
| ʻO Glucose (dextrose) | 3.66 G | ~ | |||
| maltose | 0.14 G | ~ | |||
| huahua | 0.41 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.9 G | ~ | |||
| valine | 0.712 G | ~ | |||
| Histidine * | 0.613 G | ~ | |||
| Isoleucine | 0.635 G | ~ | |||
| leucine | 1.127 G | ~ | |||
| lysine | 1.189 G | ~ | |||
| methionine | 0.337 G | ~ | |||
| ekolu | 0.63 G | ~ | |||
| tryptophan | 0.132 G | ~ | |||
| phenylalanine | 0.563 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.829 G | ~ | |||
| ʻAkika Aspartic | 1.227 G | ~ | |||
| Hydroxyproline | 0.091 G | ~ | |||
| glycine | 0.735 G | ~ | |||
| ʻAkika glutamic | 2.014 G | ~ | |||
| proline | 0.604 G | ~ | |||
| serine | 0.551 G | ~ | |||
| tyrosin | 0.457 G | ~ | |||
| cysteine | 0.158 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 43 mg | ʻoi aku ka nui o 300 mg | |||
| ʻAkika momona | |||||
| Transgender | 0.036 G | max 1.9 g | |||
| nā momona trans monounsaturated | 0.022 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 1.447 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.054 G | ~ | |||
| 16: 0 Palmitic | 0.926 G | ~ | |||
| 17-0 margarine | 0.012 G | ~ | |||
| 18: 0 Stearin | 0.445 G | ~ | |||
| 22: 0 | 0.009 G | ~ | |||
| ʻO nā waikawa momona momona | 2.041 G | min 16.8 г | 12.1% | 10.4% | |
| 16: 1 Palmitoleic | 0.119 G | ~ | |||
| 18:1 Olein (omega-9) | 1.888 G | ~ | |||
| 18: 1 mau inoa | 1.865 G | ~ | |||
| 18: 1 unuhi | 0.022 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.033 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.644 G | mai 11.2 ke 20.6 | 5.8% | 5% | |
| 18: 2 Linoleika | 0.552 G | ~ | |||
| 18: 2 ʻO Omega-6, cis, cis | 0.539 G | ~ | |||
| 18: 2 unuhi, unuhi | 0.013 G | ~ | |||
| 18: 3 Linolenika | 0.022 G | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.022 G | ~ | |||
| 20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.023 G | ~ | |||
| 20: 4 ʻAikakika | 0.046 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.022 G | mai 0.9 ke 3.7 | 2.4% | 2.1% | |
| ʻO ka Omega-6 ka mea momona acids | 0.608 G | mai 4.7 ke 16.8 | 12.9% | 11.1% |
ʻO ka waiwai o ka ikehu 116 kcal.
- oz = 28.35 g (32.9 kcal)
- lb = 453.6 g (526.2 kCal)
Hoʻomoʻa ʻia ka ham me ka wai hoʻohui (ʻoi aku ma mua o 10%), ka ham holoʻokoʻa, iwi ʻole, ʻiʻo wīwī waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 18,9%, choline - 13%, wikamina B5 - 13,2%, wikamina B6 - 14,7%, wikamina B12 - 11,3%, vitamin PP - 19,4, 28,6%, phosphorus - 53,5, 13,3%, selenium - XNUMX%, kiniki - 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.
- 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 116 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka mea pono a Ham i hoʻomoʻa ʻia me ka hoʻohui o ka wai (ʻoi aku ma mua o 10%), ham i ka nui, ʻaʻohe ona, ʻiʻo wīwī, nā calories, nā meaʻai, nā pono pono a Ham i hoʻomoʻa me ka hoʻohui o ka wai (ʻoi aku ka 10%), ham holoʻokoʻa, ʻaʻohe ona, kaʻiʻo momona