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 | 34.9 kCal | 1684 kCal | 2.1% | 6% | 4825 G |
| Nā Paena | 2.4 G | 76 G | 3.2% | 9.2% | 3167 G |
| kona kaikea a | 0.1 G | 56 G | 0.2% | 0.6% | 56000 G |
| Carbohydrates | 6.1 G | 219 G | 2.8% | 8% | 3590 G |
| nā huaʻala kumulani | 0.1 G | ~ | |||
| Puluniu alimentary | 1 G | 20 G | 5% | 14.3% | 2000 G |
| ka wai | 89 G | 2273 G | 3.9% | 11.2% | 2554 G |
| ka lehu | 1.1 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 700 µg | 900 µg | 77.8% | 222.9% | 129 G |
| beta carotenes | 4.2 mg | 5 mg | 84% | 240.7% | 119 G |
| Wikamina B1, thiamine | 0.03 mg | 1.5 mg | 2% | 5.7% | 5000 G |
| ʻO Vitamin B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 20.6% | 1385 G |
| ʻO Vitamin B4, koho | 6.5 mg | 500 mg | 1.3% | 3.7% | 7692 G |
| ʻO Vitamin B5, pantothenic | 0.17 mg | 5 mg | 3.4% | 9.7% | 2941 G |
| ʻO Vitamin B6, pyridoxine | 0.23 mg | 2 mg | 11.5% | 33% | 870 G |
| ʻO Vitamin B9, folate | 40 µg | 400 µg | 10% | 28.7% | 1000 G |
| ʻO Vitamin C, ascorbic | 100 mg | 90 mg | 111.1% | 318.3% | 90 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.68 mg | 15 mg | 4.5% | 12.9% | 2206 G |
| Wikamina H, biotin | 8.5 µg | 50 µg | 17% | 48.7% | 588 G |
| Wikamina K, phylloquinone | 21.6 µg | 120 µg | 18% | 51.6% | 556 G |
| ʻO Vitamin PP, NE | 0.47 mg | 20 mg | 2.4% | 6.9% | 4255 G |
| niacin | 0.47 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 330 mg | 2500 mg | 13.2% | 37.8% | 758 G |
| Kalipuna, Ca | 120 mg | 1000 mg | 12% | 34.4% | 833 G |
| ʻO Silicon, Si | 4 mg | 30 mg | 13.3% | 38.1% | 750 G |
| Makanekiuma, Mg | 21 mg | 400 mg | 5.3% | 15.2% | 1905 G |
| Sodoma, Na | 41 mg | 1300 mg | 3.2% | 9.2% | 3171 G |
| Sulphur, S | 73.8 mg | 1000 mg | 7.4% | 21.2% | 1355 G |
| Pākuʻi, P | 60 mg | 800 mg | 7.5% | 21.5% | 1333 G |
| ʻO Chlorine, Cl | 25 mg | 2300 mg | 1.1% | 3.2% | 9200 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 323 µg | ~ | |||
| ʻO Bohr, B | 31.2 µg | ~ | |||
| ʻO Vanadium, V | 17.5 µg | ~ | |||
| ʻO Iron, Fe | 0.27 mg | 18 mg | 1.5% | 4.3% | 6667 G |
| ʻIodine, ʻo wau | 9.3 µg | 150 µg | 6.2% | 17.8% | 1613 G |
| ʻO Cobalt, Co | 3.9 µg | 10 µg | 39% | 111.7% | 256 G |
| Likiuma, Li | 0.9 µg | ~ | |||
| Manganese, Mn | 0.1 mg | 2 mg | 5% | 14.3% | 2000 G |
| Keleawe, Cu | 60 µg | 1000 µg | 6% | 17.2% | 1667 G |
| Molybdenum, Mo. | 1.8 µg | 70 µg | 2.6% | 7.4% | 3889 G |
| Nickel, ni | 2.5 µg | ~ | |||
| ʻO Rubidium, Rb | 3.4 µg | ~ | |||
| Selenium, Inā | 0.9 µg | 55 µg | 1.6% | 4.6% | 6111 G |
| Strontium, Sr. | 10 µg | ~ | |||
| Fluorine, F | 30 µg | 4000 µg | 0.8% | 2.3% | 13333 G |
| ʻO Chrome, Cr | 1.5 µg | 50 µg | 3% | 8.6% | 3333 G |
| Kiniki, Zn | 0.21 mg | 12 mg | 1.8% | 5.2% | 5714 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 0.1 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 6.1 G | max 100 g | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.02 G | max 18.7 g | |||
| ʻO nā waikawa momona polyunsaturated | |||||
| ʻO ka Omega-3 ka mea momona acids | 0.02 G | mai 0.9 ke 3.7 | 2.2% | 6.3% | |
| ʻO ka Omega-6 ka mea momona acids | 0.01 G | mai 4.7 ke 16.8 | 0.2% | 0.6% |
ʻO ka waiwai o ka ikehu 34,9 kcal.
- 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.
- B-karotene He provitamin A a he mau waiwai antioxidant. 6 mcg o ka beta-carotene e like ia me 1 mcg o ka wikamina A.
- 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 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.
- ʻO ka Vitamin H komo i loko o ka synthesive o nā momona, glycogen, ka metabolism o nā amino acid. ʻO ka lawa ʻole o ka lawe ʻana i kēia wikamina hiki ke alakaʻi i ka hoʻohaunaele ʻana i ke kūlana maʻamau o ka ʻili.
- Vitamin K hoʻoponopono i ke kāpili ʻana i ke koko. ʻO ka nele o ka huaora K hiki ke hoʻonui i ka manawa o ke kō ʻana o ke koko, kahi mea i hoʻohaʻahaʻa ʻia o prothrombin i loko o ke koko.
- 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.
- 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.
- Silicon Hoʻokomo ʻia ma ke ʻano he mea kūkulu i glycosaminoglycans a hoʻoulu i ka synthes collagen.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
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.