ʻO ka waiwai kūpono a me ka hoʻohui kemika.
ʻĀina ʻona | mea | Norm ** | % o ka maʻamau i 100 g | % o ka maʻamau i 100 kcal | 100% maʻamau |
ʻO ke kumu kūʻai kalori | 82 kCal | 1684 kCal | 4.9% | 6% | 2054 G |
Nā Paena | 18.2 G | 76 G | 23.9% | 29.1% | 418 G |
kona kaikea a | 1 G | 56 G | 1.8% | 2.2% | 5600 G |
ka wai | 78.9 G | 2273 G | 3.5% | 4.3% | 2881 G |
ka lehu | 1.9 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 30 µg | 900 µg | 3.3% | 4% | 3000 G |
Retinol | 0.007 mg | ~ | |||
Wikamina B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 4% | 3000 G |
ʻO Vitamin B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 5.4% | 2250 G |
ʻO Vitamin B5, pantothenic | 0.6 mg | 5 mg | 12% | 14.6% | 833 G |
ʻO Vitamin B6, pyridoxine | 0.35 mg | 2 mg | 17.5% | 21.3% | 571 G |
ʻO Vitamin B9, folate | 20 µg | 400 µg | 5% | 6.1% | 2000 G |
ʻO Vitamin B12, cobalamin | 1 µg | 3 µg | 33.3% | 40.6% | 300 G |
ʻO Vitamin C, ascorbic | 1 mg | 90 mg | 1.1% | 1.3% | 9000 G |
ʻO ka wikamina E, alpha tocopherol, TE | 1.5 mg | 15 mg | 10% | 12.2% | 1000 G |
ʻO Vitamin PP, NE | 5.9 mg | 20 mg | 29.5% | 36% | 339 G |
niacin | 2.5 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 310 mg | 2500 mg | 12.4% | 15.1% | 806 G |
Kalipuna, Ca | 100 mg | 1000 mg | 10% | 12.2% | 1000 G |
Makanekiuma, Mg | 50 mg | 400 mg | 12.5% | 15.2% | 800 G |
Sodoma, Na | 250 mg | 1300 mg | 19.2% | 23.4% | 520 G |
Sulphur, S | 182 mg | 1000 mg | 18.2% | 22.2% | 549 G |
Pākuʻi, P | 260 mg | 800 mg | 32.5% | 39.6% | 308 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 0.7 mg | 18 mg | 3.9% | 4.8% | 2571 G |
Manganese, Mn | 0.035 mg | 2 mg | 1.8% | 2.2% | 5714 G |
Keleawe, Cu | 922 µg | 1000 µg | 92.2% | 112.4% | 108 G |
Selenium, Inā | 36.4 µg | 55 µg | 66.2% | 80.7% | 151 G |
Kiniki, Zn | 5.95 mg | 12 mg | 49.6% | 60.5% | 202 G |
ʻO Sterola | |||||
ʻO Cholesterol | 70 mg | ʻoi aku ka nui o 300 mg | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 0.2 G | max 18.7 g | |||
ʻO nā waikawa momona momona | 0.247 G | min 16.8 г | 1.5% | 1.8% | |
ʻO nā waikawa momona polyunsaturated | 0.27 G | mai 11.2 ke 20.6 | 2.4% | 2.9% | |
18: 2 Linoleika | 0.02 G | ~ | |||
18: 3 Linolenika | 0.02 G | ~ | |||
18: 4 Kealakekua Omega-3 | 0.011 G | ~ | |||
20: 4 ʻAikakika | 0.011 G | ~ | |||
20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.15 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.233 G | mai 0.9 ke 3.7 | 25.9% | 31.6% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 G | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.047 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 0.031 G | mai 4.7 ke 16.8 | 0.7% | 0.9% |
ʻO ka waiwai o ka ikehu 82 kcal.
- 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.
- makanekiuma komo i ka ikehu pūnao, synthesi o nā polokina, nā nukelika acidic, he hopena paʻa i nā membrane, pono e mālama i ka homeostasis o ka kalipuna, potassium a me ka sodium. ʻO ka nele o ka magnesium e alakaʻi aku ai i ka hypomagnesemia, kahi hoʻonui nui o ka hoʻomohala ʻana i ka hypertension, nā maʻi puʻuwai.
- 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.
Ka waiwai ikehu, a i ʻole ka ʻike kalori ʻO ka nui o ka ikehu i hoʻokuʻu ʻia i loko o ke kino o ke kanaka mai ka meaʻai i ka wā ʻai. Ana ʻia ka waiwai o ka ikehu o kekahi huahana ma nā kilo-calories (kcal) a i ʻole kilo-joules (kJ) no 100 grams. huahana. ʻO ka kilocalorie i hoʻohana ʻia no ke ana ʻana i ka waiwai o ka ikehu o ka meaʻai, ua kapa ʻia ʻo ia ka "calorie meaʻai," no laila ua haʻalele pinepine ʻia ka prefix kilo ke kuhikuhi ʻia nā calorie i (kilo) calories. Hiki iā ʻoe ke ʻike i nā papa ikehu kikoʻī no nā huahana Lūkini.
ʻO ka waiwai kūpono - ka ʻike o nā pākeke, nā momona a me nā protein i loko o ka huahana.
ʻO ka waiwai kūpono o kahi huahana meaʻai - kahi hoʻonohonoho o nā huahana o kahi huahana meaʻai, i ke alo o kahi e māʻona ai nā pono o ke kanaka no nā mea kūpono a me ka ikehu.
Vitamins, nā mea olakino e koi ʻia i nā mea liʻiliʻi i ka papaʻai o nā kānaka āpau a me ka hapa nui o nā vertebrates. Hoʻohui pinepine ʻia nā wikamina e nā mea kanu ma mua o nā holoholona. ʻO ka makemake o ke kanaka i kēlā me kēia lā no nā wikamina he mau miligram a i ʻole micrograms wale nō. ʻAʻole like me nā mea inorganic, hoʻopau ʻia nā huaora e ka hoʻomehana ikaika. Nui ʻole nā vitamina a "nalowale" i ka wā kuke ʻana a i ʻole ka hana ʻana i ka meaʻai.