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 | 163 kCal | 1684 kCal | 9.7% | 6% | 1033 G |
Nā Paena | 18.9 G | 76 G | 24.9% | 15.3% | 402 G |
kona kaikea a | 4.6 G | 56 G | 8.2% | 5% | 1217 G |
Carbohydrates | 9.9 G | 219 G | 4.5% | 2.8% | 2212 G |
ka wai | 64.12 G | 2273 G | 2.8% | 1.7% | 3545 G |
ka lehu | 2.46 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 146 µg | 900 µg | 16.2% | 9.9% | 616 G |
Retinol | 0.146 mg | ~ | |||
Wikamina B1, thiamine | 0.127 mg | 1.5 mg | 8.5% | 5.2% | 1181 G |
ʻO Vitamin B2, riboflavin | 0.443 mg | 1.8 mg | 24.6% | 15.1% | 406 G |
ʻO Vitamin B5, pantothenic | 0.9 mg | 5 mg | 18% | 11% | 556 G |
ʻO Vitamin B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2.8% | 2222 G |
ʻO Vitamin B9, folate | 15 µg | 400 µg | 3.8% | 2.3% | 2667 G |
ʻO Vitamin B12, cobalamin | 28.8 µg | 3 µg | 960% | 589% | 10 G |
ʻO Vitamin C, ascorbic | 12.8 mg | 90 mg | 14.2% | 8.7% | 703 G |
ʻO ka wikamina E, alpha tocopherol, TE | 0.85 mg | 15 mg | 5.7% | 3.5% | 1765 G |
Wikamina K, phylloquinone | 0.1 µg | 120 µg | 0.1% | 0.1% | 120000 G |
ʻO Vitamin PP, NE | 3.618 mg | 20 mg | 18.1% | 11.1% | 553 G |
Nā Macronutrients | |||||
Potauma, K | 302 mg | 2500 mg | 12.1% | 7.4% | 828 G |
Kalipuna, Ca | 16 mg | 1000 mg | 1.6% | 1% | 6250 G |
Makanekiuma, Mg | 44 mg | 400 mg | 11% | 6.7% | 909 G |
Sodoma, Na | 212 mg | 1300 mg | 16.3% | 10% | 613 G |
Sulphur, S | 189 mg | 1000 mg | 18.9% | 11.6% | 529 G |
Pākuʻi, P | 243 mg | 800 mg | 30.4% | 18.7% | 329 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 9.2 mg | 18 mg | 51.1% | 31.3% | 196 G |
Manganese, Mn | 1.222 mg | 2 mg | 61.1% | 37.5% | 164 G |
Keleawe, Cu | 2679 µg | 1000 µg | 267.9% | 164.4% | 37 G |
Selenium, Inā | 154 µg | 55 µg | 280% | 171.8% | 36 G |
Kiniki, Zn | 33.24 mg | 12 mg | 277% | 169.9% | 36 G |
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 1.379 G | ~ | |||
valine | 0.826 G | ~ | |||
Histidine * | 0.363 G | ~ | |||
Isoleucine | 0.823 G | ~ | |||
leucine | 1.331 G | ~ | |||
lysine | 1.412 G | ~ | |||
methionine | 0.426 G | ~ | |||
ekolu | 0.813 G | ~ | |||
tryptophan | 0.212 G | ~ | |||
phenylalanine | 0.677 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 1.143 G | ~ | |||
ʻAkika Aspartic | 1.823 G | ~ | |||
glycine | 1.182 G | ~ | |||
ʻAkika glutamic | 2.57 G | ~ | |||
proline | 0.771 G | ~ | |||
serine | 0.847 G | ~ | |||
tyrosin | 0.605 G | ~ | |||
cysteine | 0.248 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 100 mg | ʻoi aku ka nui o 300 mg | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 1.02 G | max 18.7 g | |||
14: 0 Kaʻaina | 0.164 G | ~ | |||
16: 0 Palmitic | 0.714 G | ~ | |||
18: 0 Stearin | 0.142 G | ~ | |||
ʻO nā waikawa momona momona | 0.776 G | min 16.8 г | 4.6% | 2.8% | |
16: 1 Palmitoleic | 0.228 G | ~ | |||
18:1 Olein (omega-9) | 0.382 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.06 G | ~ | |||
22: 1 ʻO Erucova (omega-9) | 0.106 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 1.788 G | mai 11.2 ke 20.6 | 16% | 9.8% | |
18: 2 Linoleika | 0.064 G | ~ | |||
18: 3 Linolenika | 0.064 G | ~ | |||
18: 4 Kealakekua Omega-3 | 0.168 G | ~ | |||
20: 4 ʻAikakika | 0.076 G | ~ | |||
20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.876 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 1.648 G | mai 0.9 ke 3.7 | 100% | 61.3% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.04 G | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.5 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 0.14 G | mai 4.7 ke 16.8 | 3% | 1.8% |
ʻO ka waiwai o ka ikehu 163 kcal.
- waena = 25 g (40.8 kcal)
- 3 oz = 85 Bi (138.6 kCal)
Pahu ʻAilima Pakipika waiwai i nā wikamina a me nā minelala e like me: wikamina A - 16,2%, wikamina B2 - 24,6%, wikamina B5 - 18%, wikamina B12 - 960%, wikamina C - 14,2%, wikamina PP - 18,1 %, potassium - 12,1%, magnesium - 11%, phosphorus - 30,4%, hao - 51,1%, manganese - 61,1%, keleawe - 267,9%, selenium - 280%, zinc - 277 %
- 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 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 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.
- 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 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.
- hao he ʻāpana o nā protein o nā ʻano hana like ʻole, e like me nā enzyme. Komo i ka lawe ʻana o nā electrons, oxygen, e hōʻoia i ka papa o nā hopena redox a me ka hoʻoulu ʻana i ka peroxidation. ʻO ka lawa ʻole o ka ʻai e alakaʻi ai i ka anemia hypochromic, myoglobin-deficit atony o nā iwi iwi, hoʻonui i ka luhi, myocardiopathy, gastritis atrophic.
- 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.
- 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.
Nā huaʻōlelo: ka nui o ka calorie 163 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, pehea ia e pono ai? ʻOʻopa Pākīpika, mahu, nā calorie, nā meaʻai, nā pono pono o ka Pakipika Pākīpika, ka mahu