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 | 159 kCal | 1684 kCal | 9.4% | 5.9% | 1059 G |
| Nā Paena | 22.82 G | 76 G | 30% | 18.9% | 333 G |
| kona kaikea a | 7.4 G | 56 G | 13.2% | 8.3% | 757 G |
| Carbohydrates | 0.17 G | 219 G | 0.1% | 0.1% | 128824 G |
| ka wai | 67.16 G | 2273 G | 3% | 1.9% | 3384 G |
| ka lehu | 2.73 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 12 µg | 900 µg | 1.3% | 0.8% | 7500 G |
| Retinol | 0.012 mg | ~ | |||
| Wikamina B1, thiamine | 0.239 mg | 1.5 mg | 15.9% | 10% | 628 G |
| ʻO Vitamin B2, riboflavin | 0.23 mg | 1.8 mg | 12.8% | 8.1% | 783 G |
| ʻO Vitamin B4, koho | 116.7 mg | 500 mg | 23.3% | 14.7% | 428 G |
| ʻO Vitamin B5, pantothenic | 0.407 mg | 5 mg | 8.1% | 5.1% | 1229 G |
| ʻO Vitamin B6, pyridoxine | 0.337 mg | 2 mg | 16.9% | 10.6% | 593 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% | 11.9% | 526 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.25 mg | 15 mg | 1.7% | 1.1% | 6000 G |
| beta tocopherol | 0.01 mg | ~ | |||
| Laulā Tocopherol | 0.04 mg | ~ | |||
| ʻO Vitamin PP, NE | 6.227 mg | 20 mg | 31.1% | 19.6% | 321 G |
| Pāpale | 1.7 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 289 mg | 2500 mg | 11.6% | 7.3% | 865 G |
| Kalipuna, Ca | 9 mg | 1000 mg | 0.9% | 0.6% | 11111 G |
| Makanekiuma, Mg | 19 mg | 400 mg | 4.8% | 3% | 2105 G |
| Sodoma, Na | 839 mg | 1300 mg | 64.5% | 40.6% | 155 G |
| Sulphur, S | 228.2 mg | 1000 mg | 22.8% | 14.3% | 438 G |
| Pākuʻi, P | 248 mg | 800 mg | 31% | 19.5% | 323 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.05 mg | 18 mg | 5.8% | 3.6% | 1714 G |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.7% | 9091 G |
| Keleawe, Cu | 97 µg | 1000 µg | 9.7% | 6.1% | 1031 G |
| Selenium, Inā | 43.7 µg | 55 µg | 79.5% | 50% | 126 G |
| Kiniki, Zn | 2.2 mg | 12 mg | 18.3% | 11.5% | 545 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.04 G | max 100 g | |||
| ʻO Glucose (dextrose) | 0.04 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 1.458 G | ~ | |||
| valine | 1.153 G | ~ | |||
| Histidine * | 0.994 G | ~ | |||
| Isoleucine | 1.027 G | ~ | |||
| leucine | 1.823 G | ~ | |||
| lysine | 1.919 G | ~ | |||
| methionine | 0.543 G | ~ | |||
| ekolu | 1.017 G | ~ | |||
| tryptophan | 0.213 G | ~ | |||
| phenylalanine | 0.911 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 1.346 G | ~ | |||
| ʻAkika Aspartic | 1.989 G | ~ | |||
| Hydroxyproline | 0.158 G | ~ | |||
| glycine | 1.208 G | ~ | |||
| ʻAkika glutamic | 3.259 G | ~ | |||
| proline | 0.984 G | ~ | |||
| serine | 0.892 G | ~ | |||
| tyrosin | 0.737 G | ~ | |||
| cysteine | 0.256 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 63 mg | ʻoi aku ka nui o 300 mg | |||
| ʻAkika momona | |||||
| Transgender | 0.049 G | max 1.9 g | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 2.236 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.081 G | ~ | |||
| 16: 0 Palmitic | 1.424 G | ~ | |||
| 17-0 margarine | 0.021 G | ~ | |||
| 18: 0 Stearin | 0.688 G | ~ | |||
| 20: 0 ʻAikakika | 0.01 G | ~ | |||
| 22: 0 | 0.013 G | ~ | |||
| ʻO nā waikawa momona momona | 2.965 G | min 16.8 г | 17.6% | 11.1% | |
| 16: 1 Palmitoleic | 0.163 G | ~ | |||
| 18:1 Olein (omega-9) | 2.755 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.047 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.967 G | mai 11.2 ke 20.6 | 8.6% | 5.4% | |
| 18: 2 Linoleika | 0.835 G | ~ | |||
| 18: 3 Linolenika | 0.033 G | ~ | |||
| 20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.033 G | ~ | |||
| 20: 4 ʻAikakika | 0.066 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.033 G | mai 0.9 ke 3.7 | 3.7% | 2.3% | |
| ʻO ka Omega-6 ka mea momona acids | 0.934 G | mai 4.7 ke 16.8 | 19.9% | 12.5% |
ʻO ka waiwai o ka ikehu 159 kcal.
- ʻāpana = 430 g (683.7 kCal)
- 2 ʻāpana = 468 g (744.1 kCal)
Ham i loko o kāna wai ponoʻī, diced waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 15,9%, wikamina B2 - 12,8%, choline - 23,3%, wikamina B6 - 16,9%, wikamina B12 - 19%, wikamina PP - 31,1, 11,6, 31%, potassium - 79,5%, phosphorus - 18,3%, 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.
- 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 159 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka pono o Ham i loko o kāna wai ponoʻī, ʻoki ʻia i ka iwi, nā calorie, nā meaʻai, nā pono pono iā Ham i kāna wai ponoʻī, i kālai ʻia i ka iwi.