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 | 128 kCal | 1684 kCal | 7.6% | 5.9% | 1316 G |
| Nā Paena | 20.92 G | 76 G | 27.5% | 21.5% | 363 G |
| kona kaikea a | 4.43 G | 56 G | 7.9% | 6.2% | 1264 G |
| Carbohydrates | 1.2 G | 219 G | 0.5% | 0.4% | 18250 G |
| ka wai | 69.97 G | 2273 G | 3.1% | 2.4% | 3249 G |
| ka lehu | 3.48 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 11 µg | 900 µg | 1.2% | 0.9% | 8182 G |
| Retinol | 0.011 mg | ~ | |||
| Wikamina B1, thiamine | 0.257 mg | 1.5 mg | 17.1% | 13.4% | 584 G |
| ʻO Vitamin B2, riboflavin | 0.192 mg | 1.8 mg | 10.7% | 8.4% | 938 G |
| ʻO Vitamin B4, koho | 91.1 mg | 500 mg | 18.2% | 14.2% | 549 G |
| ʻO Vitamin B5, pantothenic | 0.544 mg | 5 mg | 10.9% | 8.5% | 919 G |
| ʻO Vitamin B6, pyridoxine | 0.348 mg | 2 mg | 17.4% | 13.6% | 575 G |
| ʻO Vitamin B9, folate | 1 µg | 400 µg | 0.3% | 0.2% | 40000 G |
| ʻO Vitamin B12, cobalamin | 0.6 µg | 3 µg | 20% | 15.6% | 500 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.28 mg | 15 mg | 1.9% | 1.5% | 5357 G |
| beta tocopherol | 0.01 mg | ~ | |||
| Laulā Tocopherol | 0.07 mg | ~ | |||
| tocopherol | 0.01 mg | ~ | |||
| ʻO Vitamin PP, NE | 5.073 mg | 20 mg | 25.4% | 19.8% | 394 G |
| Pāpale | 2.9 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 241 mg | 2500 mg | 9.6% | 7.5% | 1037 G |
| Kalipuna, Ca | 9 mg | 1000 mg | 0.9% | 0.7% | 11111 G |
| Makanekiuma, Mg | 18 mg | 400 mg | 4.5% | 3.5% | 2222 G |
| Sodoma, Na | 1060 mg | 1300 mg | 81.5% | 63.7% | 123 G |
| Sulphur, S | 209.2 mg | 1000 mg | 20.9% | 16.3% | 478 G |
| Pākuʻi, P | 216 mg | 800 mg | 27% | 21.1% | 370 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.56 mg | 18 mg | 8.7% | 6.8% | 1154 G |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.9% | 9091 G |
| Keleawe, Cu | 122 µg | 1000 µg | 12.2% | 9.5% | 820 G |
| Selenium, Inā | 26.2 µg | 55 µg | 47.6% | 37.2% | 210 G |
| Kiniki, Zn | 3.09 mg | 12 mg | 25.8% | 20.2% | 388 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.91 G | max 100 g | |||
| ʻO Glucose (dextrose) | 0.15 G | ~ | |||
| maʻi maʻi | 0.7 G | ~ | |||
| huahua | 0.06 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 1.339 G | ~ | |||
| valine | 1.059 G | ~ | |||
| Histidine * | 0.911 G | ~ | |||
| Isoleucine | 0.945 G | ~ | |||
| leucine | 1.676 G | ~ | |||
| lysine | 1.768 G | ~ | |||
| methionine | 0.501 G | ~ | |||
| ekolu | 0.936 G | ~ | |||
| tryptophan | 0.196 G | ~ | |||
| phenylalanine | 0.837 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 1.232 G | ~ | |||
| ʻAkika Aspartic | 1.825 G | ~ | |||
| Hydroxyproline | 0.136 G | ~ | |||
| glycine | 1.093 G | ~ | |||
| ʻAkika glutamic | 2.995 G | ~ | |||
| proline | 0.898 G | ~ | |||
| serine | 0.819 G | ~ | |||
| tyrosin | 0.679 G | ~ | |||
| cysteine | 0.235 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 65 mg | ʻoi aku ka nui o 300 mg | |||
| ʻAkika momona | |||||
| Transgender | 0.028 G | max 1.9 g | |||
| nā momona trans monounsaturated | 0.015 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 1.402 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.046 G | ~ | |||
| 16: 0 Palmitic | 0.875 G | ~ | |||
| 17-0 margarine | 0.009 G | ~ | |||
| 18: 0 Stearin | 0.456 G | ~ | |||
| 20: 0 ʻAikakika | 0.006 G | ~ | |||
| 22: 0 | 0.01 G | ~ | |||
| ʻO nā waikawa momona momona | 1.911 G | min 16.8 г | 11.4% | 8.9% | |
| 16: 1 Palmitoleic | 0.093 G | ~ | |||
| 18:1 Olein (omega-9) | 1.789 G | ~ | |||
| 18: 1 mau inoa | 1.775 G | ~ | |||
| 18: 1 unuhi | 0.014 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.029 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.641 G | mai 11.2 ke 20.6 | 5.7% | 4.5% | |
| 18: 2 Linoleika | 0.537 G | ~ | |||
| 18: 2 ʻO Omega-6, cis, cis | 0.505 G | ~ | |||
| 18: 2 unuhi, unuhi | 0.014 G | ~ | |||
| 18: 2 ʻO Conjugated Linoleic Acid | 0.018 G | ~ | |||
| 18: 3 Linolenika | 0.015 G | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.015 G | ~ | |||
| 20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.022 G | ~ | |||
| 20: 4 ʻAikakika | 0.066 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.015 G | mai 0.9 ke 3.7 | 1.7% | 1.3% | |
| ʻO ka Omega-6 ka mea momona acids | 0.593 G | mai 4.7 ke 16.8 | 12.6% | 9.8% |
ʻO ka waiwai o ka ikehu 128 kcal.
- lawelawe ana (3 oz) = 85 g (108.8 kCal)
- ʻoma kua = 3054 g (3909.1 kcal)
Hoʻomaʻa ʻo Ham i ka wai hoʻohui (ʻaʻole i ʻoi aku ma mua o 10%), shank, ʻiʻo wīwī, palai waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 17,1%, choline - 18,2%, wikamina B6 - 17,4%, wikamina B12 - 20%, wikamina PP - 25,4%, phosphorus - 27 , 12,2, 47,6%, keleawe - 25,8%, 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 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.
- 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: ʻo ka nui o ka calorie 128 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka mea pono a Ham i hoʻomoʻa me ka wai (ʻaʻole i ʻoi aku ma mua o 10%) ma mua o 10%), shank, lean meat, palai ʻia