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 | 201 kCal | 1684 kCal | 11.9% | 5.9% | 838 G |
| Nā Paena | 23.48 G | 76 G | 30.9% | 15.4% | 324 G |
| kona kaikea a | 11.2 G | 56 G | 20% | 10% | 500 G |
| ka wai | 64.22 G | 2273 G | 2.8% | 1.4% | 3539 G |
| ka lehu | 1.11 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 23 µg | 900 µg | 2.6% | 1.3% | 3913 G |
| Retinol | 0.023 mg | ~ | |||
| Wikamina B1, thiamine | 0.26 mg | 1.5 mg | 17.3% | 8.6% | 577 G |
| ʻO Vitamin B2, riboflavin | 0.47 mg | 1.8 mg | 26.1% | 13% | 383 G |
| ʻO Vitamin B4, koho | 65 mg | 500 mg | 13% | 6.5% | 769 G |
| ʻO Vitamin B5, pantothenic | 1.5 mg | 5 mg | 30% | 14.9% | 333 G |
| ʻO Vitamin B6, pyridoxine | 0.25 mg | 2 mg | 12.5% | 6.2% | 800 G |
| ʻO Vitamin B9, folate | 10 µg | 400 µg | 2.5% | 1.2% | 4000 G |
| ʻO Vitamin B12, cobalamin | 0.4 µg | 3 µg | 13.3% | 6.6% | 750 G |
| ʻO ka wikamina D, ka kalipola | 0.1 µg | 10 µg | 1% | 0.5% | 10000 G |
| ʻO Wikamina D3, cholecalciferol | 0.1 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 0.7 mg | 15 mg | 4.7% | 2.3% | 2143 G |
| Wikamina K, phylloquinone | 3.8 µg | 120 µg | 3.2% | 1.6% | 3158 G |
| ʻO Vitamin PP, NE | 5.1 mg | 20 mg | 25.5% | 12.7% | 392 G |
| Pāpale | 8.4 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 252 mg | 2500 mg | 10.1% | 5% | 992 G |
| Kalipuna, Ca | 12 mg | 1000 mg | 1.2% | 0.6% | 8333 G |
| Makanekiuma, Mg | 20 mg | 400 mg | 5% | 2.5% | 2000 G |
| Sodoma, Na | 65 mg | 1300 mg | 5% | 2.5% | 2000 G |
| Sulphur, S | 234.8 mg | 1000 mg | 23.5% | 11.7% | 426 G |
| Pākuʻi, P | 203 mg | 800 mg | 25.4% | 12.6% | 394 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 2.7 mg | 18 mg | 15% | 7.5% | 667 G |
| Manganese, Mn | 0.019 mg | 2 mg | 1% | 0.5% | 10526 G |
| Keleawe, Cu | 231 µg | 1000 µg | 23.1% | 11.5% | 433 G |
| Selenium, Inā | 22.4 µg | 55 µg | 40.7% | 20.2% | 246 G |
| Kiniki, Zn | 2.6 mg | 12 mg | 21.7% | 10.8% | 462 G |
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 1.499 G | ~ | |||
| valine | 1.228 G | ~ | |||
| Histidine * | 0.62 G | ~ | |||
| Isoleucine | 1.206 G | ~ | |||
| leucine | 1.983 G | ~ | |||
| lysine | 2.009 G | ~ | |||
| methionine | 0.635 G | ~ | |||
| ekolu | 1.003 G | ~ | |||
| tryptophan | 0.327 G | ~ | |||
| phenylalanine | 0.984 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 1.487 G | ~ | |||
| ʻAkika Aspartic | 2.299 G | ~ | |||
| glycine | 1.315 G | ~ | |||
| ʻAkika glutamic | 3.673 G | ~ | |||
| proline | 1.153 G | ~ | |||
| serine | 1.01 G | ~ | |||
| tyrosin | 0.894 G | ~ | |||
| cysteine | 0.361 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 89 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 3.951 G | max 18.7 g | |||
| 12: 0 Lauric | 0.042 G | ~ | |||
| 14: 0 Kaʻaina | 0.052 G | ~ | |||
| 16: 0 Palmitic | 2.537 G | ~ | |||
| 18: 0 Stearin | 1.321 G | ~ | |||
| ʻO nā waikawa momona momona | 3.858 G | min 16.8 г | 23% | 11.4% | |
| 16: 1 Palmitoleic | 0.447 G | ~ | |||
| 18:1 Olein (omega-9) | 3.369 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.042 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 1.487 G | mai 11.2 ke 20.6 | 13.3% | 6.6% | |
| 18: 2 Linoleika | 1.341 G | ~ | |||
| 18: 3 Linolenika | 0.146 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.146 G | mai 0.9 ke 3.7 | 16.2% | 8.1% | |
| ʻO ka Omega-6 ka mea momona acids | 1.341 G | mai 4.7 ke 16.8 | 28.5% | 14.2% |
ʻO ka waiwai o ka ikehu 201 kcal.
- kīʻaha, ʻokiʻoki a paʻi ʻia paha = 140 g (281.4 kcal)
- anakahi (hāʻawi mai ka 1 lb mākaukau-kuke) = 100 g (201 kCal)
- 0,5 pāk = 221 g (444.2 kcal)
Pāpale home, ʻai wale nō, hoʻomoʻa ʻia waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 17,3%, wikamina B2 - 26,1%, choline - 13%, wikamina B5 - 30%, wikamina B6 - 12,5%, wikamina B12 - 13,3% , wikamina PP - 25,5%, phosphorus - 25,4%, hao - 15%, keleawe - 23,1%, selenium - 40,7%, zinc - 21,7%
- 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.
- 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.
- hao he ʻāpana o nā protein o nā ʻano hana like ʻole, e like me nā enzyme. Komo i ka lawe ʻana o nā electrons, oxygen, e hōʻoia i ka papa o nā hopena redox a me ka hoʻoulu ʻana i ka peroxidation. ʻO ka lawa ʻole o ka ʻai e alakaʻi ai i ka anemia hypochromic, myoglobin-deficit atony o nā iwi iwi, hoʻonui i ka luhi, myocardiopathy, gastritis atrophic.
- 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: calorie maʻiʻo 201 kcal, hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka pono Pōkā hale, ʻo ka ʻiʻo wale nō, hoʻomoʻa ʻia, nā kalorona, nā mea pono, nā pono pono nā pākī Homemade, nāʻiʻo wale nō, hoʻomoʻa ʻia