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 | 135 kCal | 1684 kCal | 8% | 5.9% | 1247 G |
| Nā Paena | 18 G | 76 G | 23.7% | 17.6% | 422 G |
| kona kaikea a | 7 G | 56 G | 12.5% | 9.3% | 800 G |
| ka wai | 73.5 G | 2273 G | 3.2% | 2.4% | 3093 G |
| ka lehu | 1.5 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 10 µg | 900 µg | 1.1% | 0.8% | 9000 G |
| Retinol | 0.01 mg | ~ | |||
| Wikamina B1, thiamine | 0.09 mg | 1.5 mg | 6% | 4.4% | 1667 G |
| ʻO Vitamin B2, riboflavin | 0.3 mg | 1.8 mg | 16.7% | 12.4% | 600 G |
| ʻO Vitamin B5, pantothenic | 1 mg | 5 mg | 20% | 14.8% | 500 G |
| ʻO Vitamin B6, pyridoxine | 0.45 mg | 2 mg | 22.5% | 16.7% | 444 G |
| ʻO Vitamin B9, folate | 5 µg | 400 µg | 1.3% | 1% | 8000 G |
| ʻO Vitamin B12, cobalamin | 10 µg | 3 µg | 333.3% | 246.9% | 30 G |
| ʻO Vitamin C, ascorbic | 0.5 mg | 90 mg | 0.6% | 0.4% | 18000 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 5% | 1500 G |
| ʻO Vitamin PP, NE | 7.9 mg | 20 mg | 39.5% | 29.3% | 253 G |
| niacin | 4 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 335 mg | 2500 mg | 13.4% | 9.9% | 746 G |
| Kalipuna, Ca | 50 mg | 1000 mg | 5% | 3.7% | 2000 G |
| Makanekiuma, Mg | 35 mg | 400 mg | 8.8% | 6.5% | 1143 G |
| Sodoma, Na | 100 mg | 1300 mg | 7.7% | 5.7% | 1300 G |
| Sulphur, S | 180 mg | 1000 mg | 18% | 13.3% | 556 G |
| Pākuʻi, P | 220 mg | 800 mg | 27.5% | 20.4% | 364 G |
| ʻO Chlorine, Cl | 165 mg | 2300 mg | 7.2% | 5.3% | 1394 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.3 mg | 18 mg | 7.2% | 5.3% | 1385 G |
| ʻIodine, ʻo wau | 40 µg | 150 µg | 26.7% | 19.8% | 375 G |
| ʻO Cobalt, Co | 40 µg | 10 µg | 400% | 296.3% | 25 G |
| Manganese, Mn | 0.05 mg | 2 mg | 2.5% | 1.9% | 4000 G |
| Keleawe, Cu | 78 µg | 1000 µg | 7.8% | 5.8% | 1282 G |
| Molybdenum, Mo. | 4 µg | 70 µg | 5.7% | 4.2% | 1750 G |
| Nickel, ni | 6 µg | ~ | |||
| Selenium, Inā | 36.5 µg | 55 µg | 66.4% | 49.2% | 151 G |
| Fluorine, F | 430 µg | 4000 µg | 10.8% | 8% | 930 G |
| ʻO Chrome, Cr | 55 µg | 50 µg | 110% | 81.5% | 91 G |
| Kiniki, Zn | 0.7 mg | 12 mg | 5.8% | 4.3% | 1714 G |
| ʻO Sterola | |||||
| ʻO Cholesterol | 50 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 1.5 G | max 18.7 g | |||
| ʻO nā waikawa momona momona | 3.14 G | min 16.8 г | 18.7% | 13.9% | |
| ʻO nā waikawa momona polyunsaturated | 1.227 G | mai 11.2 ke 20.6 | 11% | 8.1% | |
| ʻO ka Omega-3 ka mea momona acids | 1.1 G | mai 0.9 ke 3.7 | 100% | 74.1% | |
| ʻO ka Omega-6 ka mea momona acids | 0.117 G | mai 4.7 ke 16.8 | 2.5% | 1.9% |
ʻO ka waiwai o ka ikehu 135 kcal.
ʻO ka herring Pākīpika haʻahaʻa momona waiwai i nā wikamina a me nā minelala e like me: wikamina B2 - 16,7%, wikamina B5 - 20%, wikamina B6 - 22,5%, wikamina B12 - 333,3%, wikamina PP - 39,5%, potassium - 13,4, 27,5%, phosphorus - 26,7%, iodine - 400%, cobalt - 66,4%, selenium - 110%, chromium - XNUMX%
- 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.
- 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.
- Iodine komo i ka hana o ka pona thyroid, e hāʻawi ana i ka hoʻokumu ʻana o nā homone (thyroxine a me triiodothyronine). Pono ia no ka ulu a me ka hoʻokaʻawale ʻana o nā hunaola o nā kino āpau o ke kino o ke kanaka, ka hanu mitochondrial, ka mālama ʻana o ka sodium sodium transmembrane a me ka halihali ʻana o ka hormone. ʻO ka lawa ʻole o ka ʻai e alakaʻi i ka enditer goiter me ka hypothyroidism a me ka lohi o ka metabolism, hypological arterial, ka ulu ulu a me ka ulu ʻana o ka noʻonoʻo i nā keiki.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
- 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.
- ikona komo i ka rula o nā pae glucose koko, e hoʻonui ana i ka hopena o ka insulin. Alakaʻi ka hemahema i ka hoʻoliʻiliʻi tolerance glucose.
Nā huaʻōlelo: calorie maʻiʻo 135 kcal, kemika haku mele, meaʻai waiwai, nā huaora, minelala, he aha ka pono Pacific herring haʻahaʻa-momona, calories, nā meaʻai, pono waiwai Pacific herring haʻahaʻa-momona.
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.