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 | 569 kCal | 1684 kCal | 33.8% | 5.9% | 296 G |
Nā Paena | 21.05 G | 76 G | 27.7% | 4.9% | 361 G |
kona kaikea a | 45.82 G | 56 G | 81.8% | 14.4% | 122 G |
Carbohydrates | 17.25 G | 219 G | 7.9% | 1.4% | 1270 G |
Puluniu alimentary | 10.3 G | 20 G | 51.5% | 9.1% | 194 G |
ka wai | 1.79 G | 2273 G | 0.1% | 126983 G | |
ka lehu | 3.79 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 13 µg | 900 µg | 1.4% | 0.2% | 6923 G |
beta carotenes | 0.159 mg | 5 mg | 3.2% | 0.6% | 3145 G |
Lutein + Zeaxanthin | 1160 µg | ~ | |||
Wikamina B1, thiamine | 0.695 mg | 1.5 mg | 46.3% | 8.1% | 216 G |
ʻO Vitamin B2, riboflavin | 0.234 mg | 1.8 mg | 13% | 2.3% | 769 G |
ʻO Vitamin B4, koho | 71.4 mg | 500 mg | 14.3% | 2.5% | 700 G |
ʻO Vitamin B5, pantothenic | 0.513 mg | 5 mg | 10.3% | 1.8% | 975 G |
ʻO Vitamin B6, pyridoxine | 1.122 mg | 2 mg | 56.1% | 9.9% | 178 G |
ʻO Vitamin B9, folate | 51 µg | 400 µg | 12.8% | 2.2% | 784 G |
ʻO Vitamin C, ascorbic | 3 mg | 90 mg | 3.3% | 0.6% | 3000 G |
ʻO ka wikamina E, alpha tocopherol, TE | 2.17 mg | 15 mg | 14.5% | 2.5% | 691 G |
beta tocopherol | 0.13 mg | ~ | |||
Laulā Tocopherol | 23.42 mg | ~ | |||
tocopherol | 0.55 mg | ~ | |||
Wikamina H, biotin | 10 µg | 50 µg | 20% | 3.5% | 500 G |
Wikamina K, phylloquinone | 13.2 µg | 120 µg | 11% | 1.9% | 909 G |
ʻO Vitamin PP, NE | 1.373 mg | 20 mg | 6.9% | 1.2% | 1457 G |
Pāpale | 0.8 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 1007 mg | 2500 mg | 40.3% | 7.1% | 248 G |
Kalipuna, Ca | 107 mg | 1000 mg | 10.7% | 1.9% | 935 G |
ʻO Silicon, Si | 50 mg | 30 mg | 166.7% | 29.3% | 60 G |
Makanekiuma, Mg | 109 mg | 400 mg | 27.3% | 4.8% | 367 G |
Sodoma, Na | 428 mg | 1300 mg | 32.9% | 5.8% | 304 G |
Sulphur, S | 210.5 mg | 1000 mg | 21.1% | 3.7% | 475 G |
Pākuʻi, P | 469 mg | 800 mg | 58.6% | 10.3% | 171 G |
ʻO Chlorine, Cl | 30 mg | 2300 mg | 1.3% | 0.2% | 7667 G |
Nā Huli Huli | |||||
Aluminium, Al | 1500 µg | ~ | |||
ʻO Bohr, B | 200 µg | ~ | |||
ʻO Vanadium, V | 170 µg | ~ | |||
ʻO Iron, Fe | 4.03 mg | 18 mg | 22.4% | 3.9% | 447 G |
ʻIodine, ʻo wau | 10 µg | 150 µg | 6.7% | 1.2% | 1500 G |
ʻO Cobalt, Co | 5 µg | 10 µg | 50% | 8.8% | 200 G |
Likiuma, Li | 4.4 µg | ~ | |||
Manganese, Mn | 1.243 mg | 2 mg | 62.2% | 10.9% | 161 G |
Keleawe, Cu | 1293 µg | 1000 µg | 129.3% | 22.7% | 77 G |
Molybdenum, Mo. | 25 µg | 70 µg | 35.7% | 6.3% | 280 G |
Nickel, ni | 40 µg | ~ | |||
ʻO Rubidium, Rb | 20.2 µg | ~ | |||
Selenium, Inā | 10 µg | 55 µg | 18.2% | 3.2% | 550 G |
Strontium, Sr. | 200 µg | ~ | |||
ʻO Titan, ʻo ʻoe | 45 µg | ~ | |||
Fluorine, F | 3.4 µg | 4000 µg | 0.1% | 117647 G | |
ʻO Chrome, Cr | 6.9 µg | 50 µg | 13.8% | 2.4% | 725 G |
Kiniki, Zn | 2.34 mg | 12 mg | 19.5% | 3.4% | 513 G |
Zirconium, Zr | 35 µg | ~ | |||
Kālepa i hiki ke hiki keʻai | |||||
Pākaʻi a me dextrins | 1.38 G | ~ | |||
Mono- a me nā disaccharides (sugars) | 7.74 G | max 100 g | |||
ʻO Glucose (dextrose) | 0.25 G | ~ | |||
maltose | 0.13 G | ~ | |||
maʻi maʻi | 7.09 G | ~ | |||
huahua | 0.22 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 2.228 G | ~ | |||
valine | 1.305 G | ~ | |||
Histidine * | 0.535 G | ~ | |||
Isoleucine | 0.957 G | ~ | |||
leucine | 1.675 G | ~ | |||
lysine | 1.189 G | ~ | |||
methionine | 0.375 G | ~ | |||
ekolu | 0.714 G | ~ | |||
tryptophan | 0.262 G | ~ | |||
phenylalanine | 1.14 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 1.016 G | ~ | |||
ʻAkika Aspartic | 1.968 G | ~ | |||
Hydroxyproline | 0.096 G | ~ | |||
glycine | 1.054 G | ~ | |||
ʻAkika glutamic | 4.49 G | ~ | |||
proline | 0.98 G | ~ | |||
serine | 1.34 G | ~ | |||
tyrosin | 0.531 G | ~ | |||
cysteine | 0.305 G | ~ | |||
ʻO Sterola | |||||
Kāpala | 10 mg | ~ | |||
ʻO Stigmasterol | 2 mg | ~ | |||
beta sitosterol | 210 mg | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 5.645 G | max 18.7 g | |||
14: 0 Kaʻaina | 0.012 G | ~ | |||
16: 0 Palmitic | 4.994 G | ~ | |||
17-0 margarine | 0.011 G | ~ | |||
18: 0 Stearin | 0.558 G | ~ | |||
20: 0 ʻAikakika | 0.033 G | ~ | |||
22: 0 | 0.026 G | ~ | |||
24: 0 Lignoceric | 0.011 G | ~ | |||
ʻO nā waikawa momona momona | 24.534 G | min 16.8 г | 146% | 25.7% | |
14: 1 ʻO Myristoleic | 0.005 G | ~ | |||
15: 1 Penetekota | 0.009 G | ~ | |||
16: 1 Palmitoleic | 0.464 G | ~ | |||
17: 1 ʻO Heptadecene | 0.02 G | ~ | |||
18:1 Olein (omega-9) | 23.926 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.106 G | ~ | |||
22: 1 ʻO Erucova (omega-9) | 0.005 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 13.346 G | mai 11.2 ke 20.6 | 100% | 17.6% | |
18: 2 Linoleika | 13.125 G | ~ | |||
18: 2 ʻO Omega-6, cis, cis | 13.125 G | ~ | |||
18: 3 Linolenika | 0.212 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.212 G | ~ | |||
20: 3 Eicosatriene | 0.005 G | ~ | |||
20: 4 ʻAikakika | 0.005 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.212 G | mai 0.9 ke 3.7 | 23.6% | 4.1% | |
ʻO ka Omega-6 ka mea momona acids | 13.135 G | mai 4.7 ke 16.8 | 100% | 17.6% |
ʻO ka waiwai o ka ikehu 569 kcal.
- kīʻaha = 123 g (699.9 kCal)
- ʻala = 0.7 g (4 kCal)
- oz (49 mau kernels) = 28.35 g (161.3 kCal)
ʻO Pistachios, paʻakai, maloʻo maloʻo waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 46,3%, wikamina B2 - 13%, choline - 14,3%, wikamina B6 - 56,1%, wikamina B9 - 12,8%, wikamina E - 14,5, 20, 11%, wikamina H - 40,3%, wikamina K - 166,7%, potassium - 27,3%, silikone - 58,6%, magnesium - 22,4%, phosphorus - 50%, hao - 62,2 %, cobalt - 129,3%, manganese - 35,7%, keleawe - 18,2%, molybdenum - 13,8%, selenium - 19,5%, chromium - XNUMX%, zinc - 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 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 E Loaʻa iā ia nā waiwai antioxidant, pono ia no ka hana o nā gonad, ka puʻuwai puʻuwai, kahi stabilizer āpau o nā membrane pūnaewele. Me ka hemahema o ka wikamina E, ʻike ʻia ka hemolysis o nā erythrocytes a me nā maʻi neurological.
- 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.
- Silicon Hoʻokomo ʻia ma ke ʻano he mea kūkulu i glycosaminoglycans a hoʻoulu i ka synthes collagen.
- 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.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
- 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.
- Molybdenum he cofactor o nā enzyme he nui e hāʻawi i ka metabolism o ka sulfur-i loaʻa nā amino acid, purine a me pyrimidines.
- 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.
- 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 569 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, pehea ka pono o nā pistachios paʻakai, hoʻomoʻa maloʻo ʻia, nā calorie, nā meaʻai, nā pono ponoi salakehe pistachios, hoʻomoʻa ʻia