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 | 173 kCal | 1684 kCal | 10.3% | 6% | 973 G |
Nā Paena | 22.45 G | 76 G | 29.5% | 17.1% | 339 G |
kona kaikea a | 9.17 G | 56 G | 16.4% | 9.5% | 611 G |
Carbohydrates | 0.21 G | 219 G | 0.1% | 0.1% | 104286 G |
ka wai | 66.09 G | 2273 G | 2.9% | 1.7% | 3439 G |
ka lehu | 2.7 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 1 µg | 900 µg | 0.1% | 0.1% | 90000 G |
Retinol | 0.001 mg | ~ | |||
Wikamina B1, thiamine | 0.462 mg | 1.5 mg | 30.8% | 17.8% | 325 G |
ʻO Vitamin B2, riboflavin | 0.225 mg | 1.8 mg | 12.5% | 7.2% | 800 G |
ʻO Vitamin B4, koho | 86 mg | 500 mg | 17.2% | 9.9% | 581 G |
ʻO Vitamin B5, pantothenic | 0.645 mg | 5 mg | 12.9% | 7.5% | 775 G |
ʻO Vitamin B6, pyridoxine | 0.448 mg | 2 mg | 22.4% | 12.9% | 446 G |
ʻO Vitamin B9, folate | 1 µg | 400 µg | 0.3% | 0.2% | 40000 G |
ʻO Vitamin B12, cobalamin | 0.57 µg | 3 µg | 19% | 11% | 526 G |
ʻO ka wikamina E, alpha tocopherol, TE | 0.34 mg | 15 mg | 2.3% | 1.3% | 4412 G |
Laulā Tocopherol | 0.05 mg | ~ | |||
Wikamina K, phylloquinone | 0.3 µg | 120 µg | 0.3% | 0.2% | 40000 G |
ʻO Vitamin PP, NE | 6.05 mg | 20 mg | 30.3% | 17.5% | 331 G |
Pāpale | 5.6 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 348 mg | 2500 mg | 13.9% | 8% | 718 G |
Kalipuna, Ca | 12 mg | 1000 mg | 1.2% | 0.7% | 8333 G |
Makanekiuma, Mg | 22 mg | 400 mg | 5.5% | 3.2% | 1818 G |
Sodoma, Na | 744 mg | 1300 mg | 57.2% | 33.1% | 175 G |
Sulphur, S | 224.5 mg | 1000 mg | 22.5% | 13% | 445 G |
Pākuʻi, P | 250 mg | 800 mg | 31.3% | 18.1% | 320 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 1.15 mg | 18 mg | 6.4% | 3.7% | 1565 G |
Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.6% | 9091 G |
Keleawe, Cu | 142 µg | 1000 µg | 14.2% | 8.2% | 704 G |
Selenium, Inā | 21.5 µg | 55 µg | 39.1% | 22.6% | 256 G |
Kiniki, Zn | 2.29 mg | 12 mg | 19.1% | 11% | 524 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 0.05 G | max 100 g | |||
ʻO Glucose (dextrose) | 0.05 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 1.434 G | ~ | |||
valine | 1.133 G | ~ | |||
Histidine * | 0.978 G | ~ | |||
Isoleucine | 1.01 G | ~ | |||
leucine | 1.792 G | ~ | |||
lysine | 1.886 G | ~ | |||
methionine | 0.534 G | ~ | |||
ekolu | 1 G | ~ | |||
tryptophan | 0.209 G | ~ | |||
phenylalanine | 0.896 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 1.325 G | ~ | |||
ʻAkika Aspartic | 1.957 G | ~ | |||
Hydroxyproline | 0.018 G | ~ | |||
glycine | 1.193 G | ~ | |||
ʻAkika glutamic | 3.205 G | ~ | |||
proline | 0.969 G | ~ | |||
serine | 0.877 G | ~ | |||
tyrosin | 0.724 G | ~ | |||
cysteine | 0.252 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 65 mg | ʻoi aku ka nui o 300 mg | |||
ʻAkika momona | |||||
Transgender | 0.07 G | max 1.9 g | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 2.945 G | max 18.7 g | |||
14: 0 Kaʻaina | 0.107 G | ~ | |||
16: 0 Palmitic | 1.859 G | ~ | |||
17-0 margarine | 0.026 G | ~ | |||
18: 0 Stearin | 0.934 G | ~ | |||
20: 0 ʻAikakika | 0.014 G | ~ | |||
22: 0 | 0.006 G | ~ | |||
ʻO nā waikawa momona momona | 3.955 G | min 16.8 г | 23.5% | 13.6% | |
16: 1 Palmitoleic | 0.209 G | ~ | |||
18:1 Olein (omega-9) | 3.687 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.06 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 1.281 G | mai 11.2 ke 20.6 | 11.4% | 6.6% | |
18: 2 Linoleika | 1.101 G | ~ | |||
18: 3 Linolenika | 0.056 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.043 G | ~ | |||
20: 3 Eicosatriene | 0.002 G | ~ | |||
20: 4 ʻAikakika | 0.079 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.056 G | mai 0.9 ke 3.7 | 6.2% | 3.6% | |
ʻO ka Omega-6 ka mea momona acids | 1.225 G | mai 4.7 ke 16.8 | 26.1% | 15.1% |
ʻO ka waiwai o ka ikehu 173 kcal.
- ʻāpana = 425 g (735.3 kCal)
- lawelawe ana (3 oz) = 85 g (147.1 kCal)
Ham, paʻi hua waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 30,8%, wikamina B2 - 12,5%, choline - 17,2%, wikamina B5 - 12,9%, wikamina B6 - 22,4%, wikamina B12 - 19%, wikamina PP - 30,3%, potassium - 13,9%, phosphorus - 31,3%, keleawe - 14,2%, selenium - 39,1%, kiniki - 19,1%
- 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.
- Vitamin B2 komo i loko o nā hopena redox, hoʻonui i ka ʻike kala o ka mea nānā ʻike a me ka hoʻopili pouli. Loaʻa ka lawa ʻole o ka lawe ʻia ʻana o ka wikamina B2 me ka hōʻino ʻia i ke ʻano o ka ʻili, nā membrane mucous, nā kukui i hōʻino ʻole ʻia a me ka ʻike o ke ahiahi.
- 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: ka nui o ka calorie 173 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha nā pono o Hama, ʻoki ʻia i loko o nā iwi, nā calorie, nā meaʻai, nā pono kūpono Ham, ʻoki ʻia i loko o nā iwi