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 | 56 kCal | 1684 kCal | 3.3% | 5.9% | 3007 G |
| Nā Paena | 12.19 G | 76 G | 16% | 28.6% | 623 G |
| kona kaikea a | 0.41 G | 56 G | 0.7% | 1.3% | 13659 G |
| ka wai | 86.75 G | 2273 G | 3.8% | 6.8% | 2620 G |
| ka lehu | 1.36 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 3 µg | 900 µg | 0.3% | 0.5% | 30000 G |
| Retinol | 0.003 mg | ~ | |||
| Wikamina B1, thiamine | 0.03 mg | 1.5 mg | 2% | 3.6% | 5000 G |
| ʻO Vitamin B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 7.9% | 2250 G |
| ʻO Vitamin B4, koho | 65 mg | 500 mg | 13% | 23.2% | 769 G |
| ʻO Vitamin B5, pantothenic | 0.237 mg | 5 mg | 4.7% | 8.4% | 2110 G |
| ʻO Vitamin B6, pyridoxine | 0.069 mg | 2 mg | 3.5% | 6.3% | 2899 G |
| ʻO Vitamin B9, folate | 3 µg | 400 µg | 0.8% | 1.4% | 13333 G |
| ʻO Vitamin B12, cobalamin | 1.63 µg | 3 µg | 54.3% | 97% | 184 G |
| ʻO ka wikamina D, ka kalipola | 0.2 µg | 10 µg | 2% | 3.6% | 5000 G |
| ʻO Wikamina D3, cholecalciferol | 0.2 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 0.49 mg | 15 mg | 3.3% | 5.9% | 3061 G |
| ʻO Vitamin PP, NE | 0.653 mg | 20 mg | 3.3% | 5.9% | 3063 G |
| Nā Macronutrients | |||||
| Potauma, K | 160 mg | 2500 mg | 6.4% | 11.4% | 1563 G |
| Kalipuna, Ca | 15 mg | 1000 mg | 1.5% | 2.7% | 6667 G |
| Makanekiuma, Mg | 16 mg | 400 mg | 4% | 7.1% | 2500 G |
| Sodoma, Na | 333 mg | 1300 mg | 25.6% | 45.7% | 390 G |
| Sulphur, S | 121.9 mg | 1000 mg | 12.2% | 21.8% | 820 G |
| Pākuʻi, P | 284 mg | 800 mg | 35.5% | 63.4% | 282 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.22 mg | 18 mg | 1.2% | 2.1% | 8182 G |
| Manganese, Mn | 0.011 mg | 2 mg | 0.6% | 1.1% | 18182 G |
| Keleawe, Cu | 31 µg | 1000 µg | 3.1% | 5.5% | 3226 G |
| Selenium, Inā | 15.9 µg | 55 µg | 28.9% | 51.6% | 346 G |
| Kiniki, Zn | 0.31 mg | 12 mg | 2.6% | 4.6% | 3871 G |
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.859 G | ~ | |||
| valine | 0.619 G | ~ | |||
| Histidine * | 0.259 G | ~ | |||
| Isoleucine | 0.573 G | ~ | |||
| leucine | 0.98 G | ~ | |||
| lysine | 1.118 G | ~ | |||
| methionine | 0.37 G | ~ | |||
| ekolu | 0.536 G | ~ | |||
| tryptophan | 0.166 G | ~ | |||
| phenylalanine | 0.471 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.693 G | ~ | |||
| ʻAkika Aspartic | 1.211 G | ~ | |||
| glycine | 0.545 G | ~ | |||
| ʻAkika glutamic | 1.922 G | ~ | |||
| proline | 0.462 G | ~ | |||
| serine | 0.499 G | ~ | |||
| tyrosin | 0.453 G | ~ | |||
| cysteine | 0.129 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 46 mg | ʻoi aku ka nui o 300 mg | |||
| ʻAkika momona | |||||
| Transgender | 0.016 G | max 1.9 g | |||
| nā momona trans monounsaturated | 0.004 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.124 G | max 18.7 g | |||
| 12: 0 Lauric | 0.001 G | ~ | |||
| 14: 0 Kaʻaina | 0.004 G | ~ | |||
| 15: 0 Pentadecanoic | 0.001 G | ~ | |||
| 16: 0 Palmitic | 0.087 G | ~ | |||
| 17-0 margarine | 0.001 G | ~ | |||
| 18: 0 Stearin | 0.029 G | ~ | |||
| ʻO nā waikawa momona momona | 0.079 G | min 16.8 г | 0.5% | 0.9% | |
| 14: 1 ʻO Myristoleic | 0.001 G | ~ | |||
| 15: 1 Penetekota | 0.001 G | ~ | |||
| 16: 1 Palmitoleic | 0.004 G | ~ | |||
| 16: 1 mau inoa | 0.003 G | ~ | |||
| 16: 1 unuhi | 0.001 G | ~ | |||
| 17: 1 ʻO Heptadecene | 0.004 G | ~ | |||
| 18:1 Olein (omega-9) | 0.052 G | ~ | |||
| 18: 1 mau inoa | 0.048 G | ~ | |||
| 18: 1 unuhi | 0.004 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.01 G | ~ | |||
| 22: 1 ʻO Erucova (omega-9) | 0.001 G | ~ | |||
| 22: 1 mau inoa | 0.001 G | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.005 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.195 G | mai 11.2 ke 20.6 | 1.7% | 3% | |
| 18: 2 Linoleika | 0.016 G | ~ | |||
| 18: 2 trans isomer, ʻaʻole hoʻoholo | 0.011 G | ~ | |||
| 18: 2 ʻO Omega-6, cis, cis | 0.004 G | ~ | |||
| 18: 3 Linolenika | 0.001 G | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.001 G | ~ | |||
| 18: 4 Kealakekua Omega-3 | 0.001 G | ~ | |||
| 20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.001 G | ~ | |||
| 20: 3 Eicosatriene | 0.002 G | ~ | |||
| 20: 3 ʻO Omega-6 | 0.002 G | ~ | |||
| 20: 4 ʻAikakika | 0.005 G | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.049 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.171 G | mai 0.9 ke 3.7 | 19% | 33.9% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.004 G | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.116 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 0.012 G | mai 4.7 ke 16.8 | 0.3% | 0.5% |
ʻO ka waiwai o ka ikehu 56 kcal.
- 3 oz = 85 Bi (47.6 kCal)
- hoʻopiha = 77 g (43.1 kCal)
Pollock, maka waiwai i nā wikamina a me nā minelala e like me: choline - 13%, wikamina B12 - 54,3%, phosphorus - 35,5%, selenium - 28,9%
- 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 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 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.
- 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.
Nā huaʻōlelo: ʻo ka nui o ka calorie 56 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, pehea ka pono o ka pollock, maka, nā calorie, nā meaʻai, nā pono pono o pollock, maka.