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 | 111 kCal | 1684 kCal | 6.6% | 5.9% | 1517 G |
Nā Paena | 19.44 G | 76 G | 25.6% | 23.1% | 391 G |
kona kaikea a | 3.21 G | 56 G | 5.7% | 5.1% | 1745 G |
Carbohydrates | 1.03 G | 219 G | 0.5% | 0.5% | 21262 G |
ka wai | 72.85 G | 2273 G | 3.2% | 2.9% | 3120 G |
ka lehu | 3.56 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 13 µg | 900 µg | 1.4% | 1.3% | 6923 G |
Retinol | 0.013 mg | ~ | |||
Wikamina B1, thiamine | 0.531 mg | 1.5 mg | 35.4% | 31.9% | 282 G |
ʻO Vitamin B2, riboflavin | 0.209 mg | 1.8 mg | 11.6% | 10.5% | 861 G |
ʻO Vitamin B4, koho | 75.2 mg | 500 mg | 15% | 13.5% | 665 G |
ʻO Vitamin B5, pantothenic | 0.788 mg | 5 mg | 15.8% | 14.2% | 635 G |
ʻO Vitamin B6, pyridoxine | 0.474 mg | 2 mg | 23.7% | 21.4% | 422 G |
ʻO Vitamin B9, folate | 1 µg | 400 µg | 0.3% | 0.3% | 40000 G |
ʻO Vitamin B12, cobalamin | 0.41 µg | 3 µg | 13.7% | 12.3% | 732 G |
ʻO ka wikamina D, ka kalipola | 0.6 µg | 10 µg | 6% | 5.4% | 1667 G |
ʻO Wikamina D3, cholecalciferol | 0.6 µg | ~ | |||
ʻO ka wikamina E, alpha tocopherol, TE | 0.26 mg | 15 mg | 1.7% | 1.5% | 5769 G |
beta tocopherol | 0.01 mg | ~ | |||
Laulā Tocopherol | 0.03 mg | ~ | |||
ʻO Vitamin PP, NE | 6.877 mg | 20 mg | 34.4% | 31% | 291 G |
Pāpale | 5.5 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 347 mg | 2500 mg | 13.9% | 12.5% | 720 G |
Kalipuna, Ca | 6 mg | 1000 mg | 0.6% | 0.5% | 16667 G |
Makanekiuma, Mg | 21 mg | 400 mg | 5.3% | 4.8% | 1905 G |
Sodoma, Na | 1098 mg | 1300 mg | 84.5% | 76.1% | 118 G |
Sulphur, S | 194.4 mg | 1000 mg | 19.4% | 17.5% | 514 G |
Pākuʻi, P | 303 mg | 800 mg | 37.9% | 34.1% | 264 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 0.87 mg | 18 mg | 4.8% | 4.3% | 2069 G |
Manganese, Mn | 0.025 mg | 2 mg | 1.3% | 1.2% | 8000 G |
Keleawe, Cu | 142 µg | 1000 µg | 14.2% | 12.8% | 704 G |
Selenium, Inā | 34.5 µg | 55 µg | 62.7% | 56.5% | 159 G |
Kiniki, Zn | 1.98 mg | 12 mg | 16.5% | 14.9% | 606 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 1.03 G | max 100 g | |||
ʻO Glucose (dextrose) | 0.74 G | ~ | |||
maʻi maʻi | 0.28 G | ~ | |||
huahua | 0.01 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 1.244 G | ~ | |||
valine | 0.983 G | ~ | |||
Histidine * | 0.847 G | ~ | |||
Isoleucine | 0.877 G | ~ | |||
leucine | 1.557 G | ~ | |||
lysine | 1.642 G | ~ | |||
methionine | 0.465 G | ~ | |||
ekolu | 0.87 G | ~ | |||
tryptophan | 0.182 G | ~ | |||
phenylalanine | 0.778 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 1.145 G | ~ | |||
ʻAkika Aspartic | 1.695 G | ~ | |||
Hydroxyproline | 0.099 G | ~ | |||
glycine | 1.015 G | ~ | |||
ʻAkika glutamic | 2.782 G | ~ | |||
proline | 0.834 G | ~ | |||
serine | 0.761 G | ~ | |||
tyrosin | 0.631 G | ~ | |||
cysteine | 0.218 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 53 mg | ʻoi aku ka nui o 300 mg | |||
ʻAkika momona | |||||
Transgender | 0.02 G | max 1.9 g | |||
nā momona trans monounsaturated | 0.013 G | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 0.934 G | max 18.7 g | |||
10: 0 Pūlima | 0.001 G | ~ | |||
12: 0 Lauric | 0.002 G | ~ | |||
14: 0 Kaʻaina | 0.032 G | ~ | |||
16: 0 Palmitic | 0.589 G | ~ | |||
17-0 margarine | 0.006 G | ~ | |||
18: 0 Stearin | 0.291 G | ~ | |||
20: 0 ʻAikakika | 0.004 G | ~ | |||
22: 0 | 0.008 G | ~ | |||
ʻO nā waikawa momona momona | 1.274 G | min 16.8 г | 7.6% | 6.8% | |
16: 1 Palmitoleic | 0.077 G | ~ | |||
17: 1 ʻO Heptadecene | 0.003 G | ~ | |||
18:1 Olein (omega-9) | 1.177 G | ~ | |||
18: 1 mau inoa | 1.164 G | ~ | |||
18: 1 unuhi | 0.013 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.017 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 0.4 G | mai 11.2 ke 20.6 | 3.6% | 3.2% | |
18: 2 Linoleika | 0.321 G | ~ | |||
18: 2 ʻO Omega-6, cis, cis | 0.313 G | ~ | |||
18: 2 unuhi, unuhi | 0.008 G | ~ | |||
18: 3 Linolenika | 0.013 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.013 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.01 G | ~ | |||
20: 4 ʻAikakika | 0.056 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.013 G | mai 0.9 ke 3.7 | 1.4% | 1.3% | |
ʻO ka Omega-6 ka mea momona acids | 0.379 G | mai 4.7 ke 16.8 | 8.1% | 7.3% |
ʻO ka waiwai o ka ikehu 111 kcal.
- oz = 28.35 g (31.5 kcal)
- lb = 453.6 g (503.5 kCal)
Ham i kāna wai ponoʻī, ham holoʻokoʻa, ʻiʻo wiwi waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 35,4%, wikamina B2 - 11,6%, choline - 15%, wikamina B5 - 15,8%, wikamina B6 - 23,7%, wikamina B12 - 13,7%, wikamina PP - 34,4%, potassium - 13,9%, phosphorus - 37,9%, keleawe - 14,2%, selenium - 62,7%, kiniki - 16,5%
- 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: ʻo ka nui o ka calorie 111 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka pono o Ham i kāna wai ponoʻī, ham ma ke ʻano nui, nāʻiʻo momona, nā calorie, nā mea pono, nā pono pono ʻo Ham i kāna wai ponoʻī, ham ma ka laulā, kaʻiʻo momona