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 | 225 kCal | 1684 kCal | 13.4% | 6% | 748 G |
Nā Paena | 16.3 G | 76 G | 21.4% | 9.5% | 466 G |
kona kaikea a | 17.2 G | 56 G | 30.7% | 13.6% | 326 G |
ka wai | 65.9 G | 2273 G | 2.9% | 1.3% | 3449 G |
ka lehu | 0.9 G | ~ | |||
Vitamins | |||||
Wikamina B1, thiamine | 0.49 mg | 1.5 mg | 32.7% | 14.5% | 306 G |
ʻO Vitamin B2, riboflavin | 0.485 mg | 1.8 mg | 26.9% | 12% | 371 G |
ʻO Vitamin B5, pantothenic | 0.641 mg | 5 mg | 12.8% | 5.7% | 780 G |
ʻO Vitamin B6, pyridoxine | 0.24 mg | 2 mg | 12% | 5.3% | 833 G |
ʻO Vitamin B9, folate | 4 µg | 400 µg | 1% | 0.4% | 10000 G |
ʻO Vitamin B12, cobalamin | 2.84 µg | 3 µg | 94.7% | 42.1% | 106 G |
ʻO Vitamin C, ascorbic | 4.4 mg | 90 mg | 4.9% | 2.2% | 2045 G |
ʻO ka wikamina E, alpha tocopherol, TE | 0.29 mg | 15 mg | 1.9% | 0.8% | 5172 G |
ʻO Vitamin PP, NE | 5.3 mg | 20 mg | 26.5% | 11.8% | 377 G |
Nā Macronutrients | |||||
Potauma, K | 243 mg | 2500 mg | 9.7% | 4.3% | 1029 G |
Kalipuna, Ca | 16 mg | 1000 mg | 1.6% | 0.7% | 6250 G |
Makanekiuma, Mg | 18 mg | 400 mg | 4.5% | 2% | 2222 G |
Sodoma, Na | 110 mg | 1300 mg | 8.5% | 3.8% | 1182 G |
Sulphur, S | 163 mg | 1000 mg | 16.3% | 7.2% | 613 G |
Pākuʻi, P | 193 mg | 800 mg | 24.1% | 10.7% | 415 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 3.35 mg | 18 mg | 18.6% | 8.3% | 537 G |
Manganese, Mn | 0.011 mg | 2 mg | 0.6% | 0.3% | 18182 G |
Keleawe, Cu | 70 µg | 1000 µg | 7% | 3.1% | 1429 G |
Selenium, Inā | 10.4 µg | 55 µg | 18.9% | 8.4% | 529 G |
Kiniki, Zn | 3.01 mg | 12 mg | 25.1% | 11.2% | 399 G |
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 1.007 G | ~ | |||
valine | 0.848 G | ~ | |||
Histidine * | 0.409 G | ~ | |||
Isoleucine | 0.743 G | ~ | |||
leucine | 1.307 G | ~ | |||
lysine | 1.333 G | ~ | |||
methionine | 0.365 G | ~ | |||
ekolu | 0.689 G | ~ | |||
tryptophan | 0.188 G | ~ | |||
phenylalanine | 0.675 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 0.861 G | ~ | |||
ʻAkika Aspartic | 1.515 G | ~ | |||
glycine | 1.205 G | ~ | |||
ʻAkika glutamic | 2.052 G | ~ | |||
proline | 0.861 G | ~ | |||
serine | 0.678 G | ~ | |||
tyrosin | 0.496 G | ~ | |||
cysteine | 0.235 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 101 mg | ʻoi aku ka nui o 300 mg | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 5.96 G | max 18.7 g | |||
10: 0 Pūlima | 0.02 G | ~ | |||
12: 0 Lauric | 0.09 G | ~ | |||
14: 0 Kaʻaina | 0.31 G | ~ | |||
16: 0 Palmitic | 3.82 G | ~ | |||
18: 0 Stearin | 1.73 G | ~ | |||
ʻO nā waikawa momona momona | 8.13 G | min 16.8 г | 48.4% | 21.5% | |
16: 1 Palmitoleic | 0.64 G | ~ | |||
18:1 Olein (omega-9) | 7.3 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 1.78 G | mai 11.2 ke 20.6 | 15.9% | 7.1% | |
18: 2 Linoleika | 1.7 G | ~ | |||
18: 3 Linolenika | 0.08 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.08 G | mai 0.9 ke 3.7 | 8.9% | 4% | |
ʻO ka Omega-6 ka mea momona acids | 1.7 G | mai 4.7 ke 16.8 | 36.2% | 16.1% |
ʻO ka waiwai o ka ikehu 225 kcal.
- oz = 28.35 g (63.8 kcal)
- 4 oz = 113 Bi (254.3 kCal)
Alelo puaʻa waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 32,7%, wikamina B2 - 26,9%, wikamina B5 - 12,8%, wikamina B6 - 12%, wikamina B12 - 94,7%, wikamina PP - 26,5 , 24,1, 18,6%, phosphorus - 18,9%, hao - 25,1%, selenium - XNUMX%, kiniki - 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.
- 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 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 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 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.
- 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.
- 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: calorie maʻiʻo 225 kcal, hoʻohui kemika, waiwai waiwai, nā huaora, nā minelala, he aha ka pono o ka ʻōlelo puaʻa, nā calorie, nā meaʻai, nā waiwai pono o ka ʻōlelo puaʻa.