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 | 100 kCal | 1684 kCal | 5.9% | 5.9% | 1684 G |
| Nā Paena | 17.86 G | 76 G | 23.5% | 23.5% | 426 G |
| kona kaikea a | 2.59 G | 56 G | 4.6% | 4.6% | 2162 G |
| ka wai | 78.43 G | 2273 G | 3.5% | 3.5% | 2898 G |
| ka lehu | 1.53 G | ~ | |||
| Vitamins | |||||
| Wikamina B1, thiamine | 0.13 mg | 1.5 mg | 8.7% | 8.7% | 1154 G |
| ʻO Vitamin B2, riboflavin | 0.3 mg | 1.8 mg | 16.7% | 16.7% | 600 G |
| ʻO Vitamin B5, pantothenic | 1.055 mg | 5 mg | 21.1% | 21.1% | 474 G |
| ʻO Vitamin B6, pyridoxine | 0.06 mg | 2 mg | 3% | 3% | 3333 G |
| ʻO Vitamin B9, folate | 4 µg | 400 µg | 1% | 1% | 10000 G |
| ʻO Vitamin B12, cobalamin | 3.26 µg | 3 µg | 108.7% | 108.7% | 92 G |
| ʻO Vitamin C, ascorbic | 28.5 mg | 90 mg | 31.7% | 31.7% | 316 G |
| ʻO Vitamin PP, NE | 5.867 mg | 20 mg | 29.3% | 29.3% | 341 G |
| Nā Macronutrients | |||||
| Potauma, K | 396 mg | 2500 mg | 15.8% | 15.8% | 631 G |
| Kalipuna, Ca | 10 mg | 1000 mg | 1% | 1% | 10000 G |
| Makanekiuma, Mg | 13 mg | 400 mg | 3.3% | 3.3% | 3077 G |
| Sodoma, Na | 98 mg | 1300 mg | 7.5% | 7.5% | 1327 G |
| Sulphur, S | 178.6 mg | 1000 mg | 17.9% | 17.9% | 560 G |
| Pākuʻi, P | 260 mg | 800 mg | 32.5% | 32.5% | 308 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 22.32 mg | 18 mg | 124% | 124% | 81 G |
| Manganese, Mn | 0.072 mg | 2 mg | 3.6% | 3.6% | 2778 G |
| Keleawe, Cu | 131 µg | 1000 µg | 13.1% | 13.1% | 763 G |
| Selenium, Inā | 32.8 µg | 55 µg | 59.6% | 59.6% | 168 G |
| Kiniki, Zn | 2.54 mg | 12 mg | 21.2% | 21.2% | 472 G |
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.974 G | ~ | |||
| valine | 0.971 G | ~ | |||
| Histidine * | 0.426 G | ~ | |||
| Isoleucine | 0.797 G | ~ | |||
| leucine | 1.46 G | ~ | |||
| lysine | 1.334 G | ~ | |||
| methionine | 0.331 G | ~ | |||
| ekolu | 0.714 G | ~ | |||
| tryptophan | 0.183 G | ~ | |||
| phenylalanine | 0.763 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 1.154 G | ~ | |||
| ʻAkika Aspartic | 1.571 G | ~ | |||
| glycine | 1.143 G | ~ | |||
| ʻAkika glutamic | 2.051 G | ~ | |||
| proline | 0.995 G | ~ | |||
| serine | 0.78 G | ~ | |||
| tyrosin | 0.5 G | ~ | |||
| cysteine | 0.229 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 363 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.86 G | max 18.7 g | |||
| 12: 0 Lauric | 0.01 G | ~ | |||
| 14: 0 Kaʻaina | 0.06 G | ~ | |||
| 16: 0 Palmitic | 0.46 G | ~ | |||
| 18: 0 Stearin | 0.33 G | ~ | |||
| ʻO nā waikawa momona momona | 0.69 G | min 16.8 г | 4.1% | 4.1% | |
| 16: 1 Palmitoleic | 0.1 G | ~ | |||
| 18:1 Olein (omega-9) | 0.59 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.19 G | mai 11.2 ke 20.6 | 1.7% | 1.7% | |
| 18: 2 Linoleika | 0.19 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 0.19 G | mai 4.7 ke 16.8 | 4% | 4% |
ʻO ka waiwai o ka ikehu 100 kcal.
- oz = 28.35 g (28.4 kcal)
- 4 oz = 113 Bi (113 kCal)
ʻLepala puaʻa waiwai i nā wikamina a me nā minelala e like me: wikamina B2 - 16,7%, wikamina B5 - 21,1%, wikamina B12 - 108,7%, wikamina C - 31,7%, wikamina PP - 29,3%, potassium - 15,8%, phosphorus - 32,5%, hao - 124%, keleawe - 13,1%, selenium - 59,6%, zinc - 21,2%
- 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.
- 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.
- 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 100 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka mea e pono ai i ka pua puaʻa, nā calorie, nā meaola, nā pono pono o ka pua puaʻa