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 | 145 kCal | 1684 kCal | 8.6% | 5.9% | 1161 G |
| Nā Paena | 20.9 G | 76 G | 27.5% | 19% | 364 G |
| kona kaikea a | 5.5 G | 56 G | 9.8% | 6.8% | 1018 G |
| Carbohydrates | 1.5 G | 219 G | 0.7% | 0.5% | 14600 G |
| ka wai | 67.7 G | 2273 G | 3% | 2.1% | 3357 G |
| ka lehu | 4.4 G | ~ | |||
| Vitamins | |||||
| Wikamina B1, thiamine | 0.75 mg | 1.5 mg | 50% | 34.5% | 200 G |
| ʻO Vitamin B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 7.7% | 900 G |
| ʻO Vitamin B4, koho | 85 mg | 500 mg | 17% | 11.7% | 588 G |
| ʻO Vitamin B6, pyridoxine | 0.4 mg | 2 mg | 20% | 13.8% | 500 G |
| ʻO Vitamin B9, folate | 3 µg | 400 µg | 0.8% | 0.6% | 13333 G |
| ʻO Vitamin B12, cobalamin | 0.65 µg | 3 µg | 21.7% | 15% | 462 G |
| ʻO ka wikamina D, ka kalipola | 0.8 µg | 10 µg | 8% | 5.5% | 1250 G |
| ʻO Wikamina D3, cholecalciferol | 0.8 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 0.25 mg | 15 mg | 1.7% | 1.2% | 6000 G |
| ʻO Vitamin PP, NE | 4.02 mg | 20 mg | 20.1% | 13.9% | 498 G |
| Pāpale | 5.7 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 287 mg | 2500 mg | 11.5% | 7.9% | 871 G |
| Kalipuna, Ca | 8 mg | 1000 mg | 0.8% | 0.6% | 12500 G |
| Makanekiuma, Mg | 14 mg | 400 mg | 3.5% | 2.4% | 2857 G |
| Sodoma, Na | 969 mg | 1300 mg | 74.5% | 51.4% | 134 G |
| Sulphur, S | 209 mg | 1000 mg | 20.9% | 14.4% | 478 G |
| Pākuʻi, P | 196 mg | 800 mg | 24.5% | 16.9% | 408 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.48 mg | 18 mg | 8.2% | 5.7% | 1216 G |
| Keleawe, Cu | 79 µg | 1000 µg | 7.9% | 5.4% | 1266 G |
| Selenium, Inā | 19.5 µg | 55 µg | 35.5% | 24.5% | 282 G |
| Kiniki, Zn | 2.88 mg | 12 mg | 24% | 16.6% | 417 G |
| ʻO Sterola | |||||
| ʻO Cholesterol | 53 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 1.801 G | max 18.7 g | |||
| 10: 0 Pūlima | 0.02 G | ~ | |||
| 12: 0 Lauric | 0.02 G | ~ | |||
| 14: 0 Kaʻaina | 0.09 G | ~ | |||
| 16: 0 Palmitic | 1.114 G | ~ | |||
| 18: 0 Stearin | 0.567 G | ~ | |||
| ʻO nā waikawa momona momona | 2.607 G | min 16.8 г | 15.5% | 10.7% | |
| 16: 1 Palmitoleic | 0.239 G | ~ | |||
| 18:1 Olein (omega-9) | 2.368 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.537 G | mai 11.2 ke 20.6 | 4.8% | 3.3% | |
| 18: 2 Linoleika | 0.478 G | ~ | |||
| 18: 3 Linolenika | 0.06 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.06 G | mai 0.9 ke 3.7 | 6.7% | 4.6% | |
| ʻO ka Omega-6 ka mea momona acids | 0.478 G | mai 4.7 ke 16.8 | 10.2% | 7% |
ʻO ka waiwai o ka ikehu 145 kcal.
Māmā paʻakai māmā, momona-ʻole (ma kahi o 5% momona), palai waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 50%, wikamina B2 - 11,1%, choline - 17%, wikamina B6 - 20%, wikamina B12 - 21,7%, wikamina PP - 20,1, 11,5, 24,5%, potassium - 35,5%, phosphorus - 24%, 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 145 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka pono o Ham i paʻakai iki ʻia, momona momona (ma kahi o 5% momona), palai ʻia, nā calorie, nā mea pono, nā pono pono Haʻaha paʻakai paʻakai, momona momona (ma kahi o 5% momona ), palai