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 | 20 kCal | 1684 kCal | 1.2% | 6% | 8420 G |
| Nā Paena | 2.49 G | 76 G | 3.3% | 16.5% | 3052 G |
| kona kaikea a | 0.27 G | 56 G | 0.5% | 2.5% | 20741 G |
| Carbohydrates | 0.11 G | 219 G | 0.1% | 0.5% | 199091 G |
| Puluniu alimentary | 3.3 G | 20 G | 16.5% | 82.5% | 606 G |
| ka wai | 93.21 G | 2273 G | 4.1% | 20.5% | 2439 G |
| ka lehu | 0.63 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 258 µg | 900 µg | 28.7% | 143.5% | 349 G |
| Wikamina B1, thiamine | 0.048 mg | 1.5 mg | 3.2% | 16% | 3125 G |
| ʻO Vitamin B2, riboflavin | 0.061 mg | 1.8 mg | 3.4% | 17% | 2951 G |
| ʻO Vitamin B5, pantothenic | 0.019 mg | 5 mg | 0.4% | 2% | 26316 G |
| ʻO Vitamin B6, pyridoxine | 0.131 mg | 2 mg | 6.6% | 33% | 1527 G |
| ʻO Vitamin B9, folate | 138 µg | 400 µg | 34.5% | 172.5% | 290 G |
| ʻO Vitamin C, ascorbic | 25.3 mg | 90 mg | 28.1% | 140.5% | 356 G |
| ʻO Vitamin PP, NE | 0.314 mg | 20 mg | 1.6% | 8% | 6369 G |
| Nā Macronutrients | |||||
| Potauma, K | 170 mg | 2500 mg | 6.8% | 34% | 1471 G |
| Kalipuna, Ca | 116 mg | 1000 mg | 11.6% | 58% | 862 G |
| Makanekiuma, Mg | 15 mg | 400 mg | 3.8% | 19% | 2667 G |
| Sodoma, Na | 29 mg | 1300 mg | 2.2% | 11% | 4483 G |
| Sulphur, S | 24.9 mg | 1000 mg | 2.5% | 12.5% | 4016 G |
| Pākuʻi, P | 30 mg | 800 mg | 3.8% | 19% | 2667 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.29 mg | 18 mg | 7.2% | 36% | 1395 G |
| Manganese, Mn | 0.339 mg | 2 mg | 17% | 85% | 590 G |
| Keleawe, Cu | 67 µg | 1000 µg | 6.7% | 33.5% | 1493 G |
| Selenium, Inā | 0.7 µg | 55 µg | 1.3% | 6.5% | 7857 G |
| Kiniki, Zn | 0.23 mg | 12 mg | 1.9% | 9.5% | 5217 G |
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.181 G | ~ | |||
| valine | 0.097 G | ~ | |||
| Histidine * | 0.045 G | ~ | |||
| Isoleucine | 0.091 G | ~ | |||
| leucine | 0.076 G | ~ | |||
| lysine | 0.113 G | ~ | |||
| methionine | 0.023 G | ~ | |||
| ekolu | 0.066 G | ~ | |||
| tryptophan | 0.027 G | ~ | |||
| phenylalanine | 0.066 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| tyrosin | 0.132 G | ~ | |||
| cysteine | 0.037 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.014 G | max 18.7 g | |||
| 16: 0 Palmitic | 0.006 G | ~ | |||
| 18: 0 Stearin | 0.002 G | ~ | |||
| ʻO nā waikawa momona momona | 0.124 G | min 16.8 г | 0.7% | 3.5% | |
| 16: 1 Palmitoleic | 0.001 G | ~ | |||
| 18:1 Olein (omega-9) | 0.02 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.026 G | ~ | |||
| 22: 1 ʻO Erucova (omega-9) | 0.077 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.051 G | mai 11.2 ke 20.6 | 0.5% | 2.5% | |
| 18: 2 Linoleika | 0.027 G | ~ | |||
| 18: 3 Linolenika | 0.024 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.024 G | mai 0.9 ke 3.7 | 2.7% | 13.5% | |
| ʻO ka Omega-6 ka mea momona acids | 0.027 G | mai 4.7 ke 16.8 | 0.6% | 3% |
ʻO ka waiwai o ka ikehu 20 kcal.
- kīʻaha, ʻokiʻoki = 146 g (29.2 kCal)
- pūʻolo (10 oz) = 284 g (56.8 kCal)
Lau mustard, paʻahau, ʻai ʻole waiwai i nā wikamina a me nā minelala e like me: wikamina A - 28,7%, huaʻai B9 - 34,5%, wikamina C - 28,1%, calcium - 11,6%, manganese - 17%
- Vitamin A kuleana no ka hoʻomohala maʻamau, hana hānau, ke ola o ka ʻili a me ka maka, a me ka mālama ʻana i ka palekana.
- Vitamin B6 ma ke ʻano he coenzyme, komo lākou i ka metabolism o nukelika a me nā amino acid. ʻO ka hemahema folate ke alakaʻi i ka hōʻino ʻole ʻana o nā nucleic acid a me ka protein, a ʻo ia ka hopena o ka pāpā ʻana i ka ulu ʻana o ka pūnaewele a me ka hoʻokaʻawale ʻana, keu hoʻi i nā mea kikoola wikiwiki: ka iwi iwi, epithelium ʻōpū, a me nā mea ʻē aʻe. hana maikaʻi ʻole o ke kino, malformations congenital a me nā maʻi ulu o ke keiki. Ua hōʻike ʻia kahi hui ikaika ma waena o nā pae folate a me homocysteine a me ka makaʻu o ka maʻi maʻi ʻōpū.
- Vitamin C komo i nā hopena redox, ka hana o ka ʻōnaehana pale, paipai i ka lawe ʻana o ka hao. ʻO ka hemahema ke alakaʻi i nā gum a hoʻokuʻu ʻia, nā nosebleeds ma muli o ka hoʻonui ʻia o ka permeability a me ka palupalu o nā capillaries o ke koko.
- ka pōhaku ʻo ia ka mea nui o kā mākou iwi, hana ma ke ʻano he regulator o ka ʻōnaehana ʻōnaehana, komo i ka hōʻemi ʻana i nā mākala. ʻO ka hemahema o ka calcium e alakaʻi i ka demineralization o ka iwi kuamoo, nā iwi pelvic a me nā ʻaoʻao lalo, hoʻonui i ka makaʻi o ka osteoporosis.
- ʻO Manganese komo i ka hoʻokumu ʻana o ka iwi a me nā mea hoʻopili, kahi ʻāpana o nā enzyme e pili ana i ka metabolism o nā amino acid, nā haʻalaki, nā catecholamines; pono no ka synthesize o ka kolesterol a me nā nucleotides. Loaʻa ka lawa ʻole o ka ʻai me ka lohi o ka ulu ʻana, nā maʻi i loko o ka ʻōnaehana hānau, hoʻonui i ka palupalu o nā iwi iwi, nā maʻi o ka momona a me ka lipid metabolism.
Nā huaʻōlelo: ʻo ka waihona calorie 20 kcal, hoʻohui kemika, waiwai pono, nā wikamina, nā minelala, he aha ka pono o ka lau lau, paʻahau, ʻai ʻole, nā calorie, nā mea pono, nā pono pono lau pua nani, paʻahau, ʻai ʻole.