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 | 221 kCal | 1684 kCal | 13.1% | 5.9% | 762 G |
| Nā Paena | 16.5 G | 76 G | 21.7% | 9.8% | 461 G |
| kona kaikea a | 16.7 G | 56 G | 29.8% | 13.5% | 335 G |
| ka wai | 65.3 G | 2273 G | 2.9% | 1.3% | 3481 G |
| ka lehu | 3.7 G | ~ | |||
| Vitamins | |||||
| Wikamina B1, thiamine | 0.632 mg | 1.5 mg | 42.1% | 19% | 237 G |
| ʻO Vitamin B2, riboflavin | 0.204 mg | 1.8 mg | 11.3% | 5.1% | 882 G |
| ʻO Vitamin B4, koho | 77 mg | 500 mg | 15.4% | 7% | 649 G |
| ʻO Vitamin B6, pyridoxine | 0.35 mg | 2 mg | 17.5% | 7.9% | 571 G |
| ʻO Vitamin B9, folate | 1 µg | 400 µg | 0.3% | 0.1% | 40000 G |
| ʻO Vitamin B12, cobalamin | 0.92 µg | 3 µg | 30.7% | 13.9% | 326 G |
| ʻO ka wikamina D, ka kalipola | 0.7 µg | 10 µg | 7% | 3.2% | 1429 G |
| ʻO Wikamina D3, cholecalciferol | 0.7 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 0.23 mg | 15 mg | 1.5% | 0.7% | 6522 G |
| ʻO Vitamin PP, NE | 3.88 mg | 20 mg | 19.4% | 8.8% | 515 G |
| Pāpale | 7.6 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 319 mg | 2500 mg | 12.8% | 5.8% | 784 G |
| Kalipuna, Ca | 7 mg | 1000 mg | 0.7% | 0.3% | 14286 G |
| Makanekiuma, Mg | 16 mg | 400 mg | 4% | 1.8% | 2500 G |
| Sodoma, Na | 1194 mg | 1300 mg | 91.8% | 41.5% | 109 G |
| Sulphur, S | 165 mg | 1000 mg | 16.5% | 7.5% | 606 G |
| Pākuʻi, P | 155 mg | 800 mg | 19.4% | 8.8% | 516 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.83 mg | 18 mg | 4.6% | 2.1% | 2169 G |
| Keleawe, Cu | 60 µg | 1000 µg | 6% | 2.7% | 1667 G |
| Selenium, Inā | 17.4 µg | 55 µg | 31.6% | 14.3% | 316 G |
| Kiniki, Zn | 1.94 mg | 12 mg | 16.2% | 7.3% | 619 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 5 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 59 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 6.1 G | max 18.7 g | |||
| 10: 0 Pūlima | 0.03 G | ~ | |||
| 12: 0 Lauric | 0.02 G | ~ | |||
| 14: 0 Kaʻaina | 0.23 G | ~ | |||
| 16: 0 Palmitic | 3.64 G | ~ | |||
| 18: 0 Stearin | 1.81 G | ~ | |||
| ʻO nā waikawa momona momona | 8.2 G | min 16.8 г | 48.8% | 22.1% | |
| 16: 1 Palmitoleic | 0.67 G | ~ | |||
| 18:1 Olein (omega-9) | 7.53 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 2.11 G | mai 11.2 ke 20.6 | 18.8% | 8.5% | |
| 18: 2 Linoleika | 1.81 G | ~ | |||
| 18: 3 Linolenika | 0.3 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.3 G | mai 0.9 ke 3.7 | 33.3% | 15.1% | |
| ʻO ka Omega-6 ka mea momona acids | 1.81 G | mai 4.7 ke 16.8 | 38.5% | 17.4% |
ʻO ka waiwai o ka ikehu 221 kcal.
- ʻoki (1 oz) (4 ″ x 4 ″ x 3/32 ″ mānoanoa) = 28 g (61.9 kCal)
- ʻoki (4-1 / 4 ″ x 4-1 / 4 ″ x 1/16 ″) = 21 g (46.4 kCal)
Ham, ʻoki ʻia, ʻaʻole hiki ke kī waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 42,1%, wikamina B2 - 11,3%, choline - 15,4%, wikamina B6 - 17,5%, wikamina B12 - 30,7%, wikamina PP - 19,4, 12,8, 19,4%, potassium - 31,6%, phosphorus - 16,2%, 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: calorie maʻiʻo 221 kcal, kemika haku mele, meaʻai waiwai, nā huaora, nā minela, he aha ka pono Ham, ʻokiʻoki, uncanned, calories, meaʻai, pono waiwai Ham, ʻokiʻoki, uncanned