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 | 147 kCal | 1684 kCal | 8.7% | 5.9% | 1146 G |
| Nā Paena | 22.32 G | 76 G | 29.4% | 20% | 341 G |
| kona kaikea a | 5.71 G | 56 G | 10.2% | 6.9% | 981 G |
| Carbohydrates | 0.05 G | 219 G | 438000 G | ||
| ka wai | 68.26 G | 2273 G | 3% | 2% | 3330 G |
| ka lehu | 3.66 G | ~ | |||
| Vitamins | |||||
| Wikamina B1, thiamine | 0.932 mg | 1.5 mg | 62.1% | 42.2% | 161 G |
| ʻO Vitamin B2, riboflavin | 0.226 mg | 1.8 mg | 12.6% | 8.6% | 796 G |
| ʻO Vitamin B4, koho | 84.7 mg | 500 mg | 16.9% | 11.5% | 590 G |
| ʻO Vitamin B5, pantothenic | 0.538 mg | 5 mg | 10.8% | 7.3% | 929 G |
| ʻO Vitamin B6, pyridoxine | 0.53 mg | 2 mg | 26.5% | 18% | 377 G |
| ʻO Vitamin B9, folate | 4 µg | 400 µg | 1% | 0.7% | 10000 G |
| ʻO Vitamin B12, cobalamin | 0.87 µg | 3 µg | 29% | 19.7% | 345 G |
| ʻO ka wikamina D, ka kalipola | 0.7 µg | 10 µg | 7% | 4.8% | 1429 G |
| ʻO Wikamina D3, cholecalciferol | 0.7 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 0.9% | 7500 G |
| ʻO Vitamin PP, NE | 5.252 mg | 20 mg | 26.3% | 17.9% | 381 G |
| Pāpale | 5.6 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 371 mg | 2500 mg | 14.8% | 10.1% | 674 G |
| Kalipuna, Ca | 7 mg | 1000 mg | 0.7% | 0.5% | 14286 G |
| Makanekiuma, Mg | 18 mg | 400 mg | 4.5% | 3.1% | 2222 G |
| Sodoma, Na | 1516 mg | 1300 mg | 116.6% | 79.3% | 86 G |
| Sulphur, S | 223.2 mg | 1000 mg | 22.3% | 15.2% | 448 G |
| Pākuʻi, P | 232 mg | 800 mg | 29% | 19.7% | 345 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.81 mg | 18 mg | 4.5% | 3.1% | 2222 G |
| Manganese, Mn | 0.035 mg | 2 mg | 1.8% | 1.2% | 5714 G |
| Keleawe, Cu | 79 µg | 1000 µg | 7.9% | 5.4% | 1266 G |
| Selenium, Inā | 18.8 µg | 55 µg | 34.2% | 23.3% | 293 G |
| Kiniki, Zn | 2.04 mg | 12 mg | 17% | 11.6% | 588 G |
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 1.449 G | ~ | |||
| valine | 0.967 G | ~ | |||
| Histidine * | 0.8 G | ~ | |||
| Isoleucine | 0.978 G | ~ | |||
| leucine | 1.771 G | ~ | |||
| lysine | 1.892 G | ~ | |||
| methionine | 0.589 G | ~ | |||
| ekolu | 0.992 G | ~ | |||
| tryptophan | 0.268 G | ~ | |||
| phenylalanine | 0.964 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 1.317 G | ~ | |||
| ʻAkika Aspartic | 2.113 G | ~ | |||
| glycine | 1.16 G | ~ | |||
| ʻAkika glutamic | 3.638 G | ~ | |||
| proline | 0.953 G | ~ | |||
| serine | 0.914 G | ~ | |||
| tyrosin | 0.732 G | ~ | |||
| cysteine | 0.336 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 52 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 1.92 G | max 18.7 g | |||
| 10: 0 Pūlima | 0.02 G | ~ | |||
| 12: 0 Lauric | 0.02 G | ~ | |||
| 14: 0 Kaʻaina | 0.07 G | ~ | |||
| 16: 0 Palmitic | 1.21 G | ~ | |||
| 18: 0 Stearin | 0.59 G | ~ | |||
| ʻO nā waikawa momona momona | 2.62 G | min 16.8 г | 15.6% | 10.6% | |
| 16: 1 Palmitoleic | 0.22 G | ~ | |||
| 18:1 Olein (omega-9) | 2.4 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.66 G | mai 11.2 ke 20.6 | 5.9% | 4% | |
| 18: 2 Linoleika | 0.52 G | ~ | |||
| 18: 3 Linolenika | 0.06 G | ~ | |||
| 20: 4 ʻAikakika | 0.07 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.06 G | mai 0.9 ke 3.7 | 6.7% | 4.6% | |
| ʻO ka Omega-6 ka mea momona acids | 0.59 G | mai 4.7 ke 16.8 | 12.6% | 8.6% |
ʻO ka waiwai o ka ikehu 147 kcal.
- kīʻaha = 140 g (205.8 kCal)
- oz = 28.35 g (41.7 kcal)
Hama, ham holoʻokoʻa, ʻiʻo wiwi waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 62,1%, wikamina B2 - 12,6%, choline - 16,9%, wikamina B6 - 26,5%, wikamina B12 - 29%, wikamina PP - 26,3, 14,8, 29%, potassium - 34,2%, phosphorus - 17%, 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.
- 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 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 147 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka pono no Ham, ham ma ka laulā, nāʻiʻo momona, nā calorie, nā pono pono, nā pono pono ʻo Ham, ham ma ka laulā, kaʻiʻo momona