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 | 559 kCal | 1684 kCal | 33.2% | 5.9% | 301 G |
Nā Paena | 30.23 G | 76 G | 39.8% | 7.1% | 251 G |
kona kaikea a | 49.05 G | 56 G | 87.6% | 15.7% | 114 G |
Carbohydrates | 4.71 G | 219 G | 2.2% | 0.4% | 4650 G |
Puluniu alimentary | 6 G | 20 G | 30% | 5.4% | 333 G |
ka wai | 5.23 G | 2273 G | 0.2% | 43461 G | |
ka lehu | 4.78 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 1 µg | 900 µg | 0.1% | 90000 G | |
alpha carotenes | 1 µg | ~ | |||
beta carotenes | 0.009 mg | 5 mg | 0.2% | 55556 G | |
ʻO beta Cryptoxanthin | 1 µg | ~ | |||
Lutein + Zeaxanthin | 74 µg | ~ | |||
Wikamina B1, thiamine | 0.273 mg | 1.5 mg | 18.2% | 3.3% | 549 G |
ʻO Vitamin B2, riboflavin | 0.153 mg | 1.8 mg | 8.5% | 1.5% | 1176 G |
ʻO Vitamin B4, koho | 63 mg | 500 mg | 12.6% | 2.3% | 794 G |
ʻO Vitamin B5, pantothenic | 0.75 mg | 5 mg | 15% | 2.7% | 667 G |
ʻO Vitamin B6, pyridoxine | 0.143 mg | 2 mg | 7.2% | 1.3% | 1399 G |
ʻO Vitamin B9, folate | 58 µg | 400 µg | 14.5% | 2.6% | 690 G |
ʻO Vitamin C, ascorbic | 1.9 mg | 90 mg | 2.1% | 0.4% | 4737 G |
ʻO ka wikamina E, alpha tocopherol, TE | 2.18 mg | 15 mg | 14.5% | 2.6% | 688 G |
beta tocopherol | 0.03 mg | ~ | |||
Laulā Tocopherol | 35.1 mg | ~ | |||
tocopherol | 0.44 mg | ~ | |||
Wikamina H, biotin | 4.57 µg | 50 µg | 9.1% | 1.6% | 1094 G |
Wikamina K, phylloquinone | 7.3 µg | 120 µg | 6.1% | 1.1% | 1644 G |
ʻO Vitamin PP, NE | 4.987 mg | 20 mg | 24.9% | 4.5% | 401 G |
Nā Macronutrients | |||||
Potauma, K | 809 mg | 2500 mg | 32.4% | 5.8% | 309 G |
Kalipuna, Ca | 46 mg | 1000 mg | 4.6% | 0.8% | 2174 G |
ʻO Silicon, Si | 25 mg | 30 mg | 83.3% | 14.9% | 120 G |
Makanekiuma, Mg | 592 mg | 400 mg | 148% | 26.5% | 68 G |
Sodoma, Na | 7 mg | 1300 mg | 0.5% | 0.1% | 18571 G |
Sulphur, S | 146 mg | 1000 mg | 14.6% | 2.6% | 685 G |
Pākuʻi, P | 1233 mg | 800 mg | 154.1% | 27.6% | 65 G |
ʻO Chlorine, Cl | 80 mg | 2300 mg | 3.5% | 0.6% | 2875 G |
Nā Huli Huli | |||||
Aluminium, Al | 300 µg | ~ | |||
ʻO Bohr, B | 55 µg | ~ | |||
ʻO Vanadium, V | 170 µg | ~ | |||
ʻO Iron, Fe | 8.82 mg | 18 mg | 49% | 8.8% | 204 G |
ʻIodine, ʻo wau | 12 µg | 150 µg | 8% | 1.4% | 1250 G |
ʻO Cobalt, Co | 8.3 µg | 10 µg | 83% | 14.8% | 120 G |
Likiuma, Li | 6 µg | ~ | |||
Manganese, Mn | 4.543 mg | 2 mg | 227.2% | 40.6% | 44 G |
Keleawe, Cu | 1343 µg | 1000 µg | 134.3% | 24% | 74 G |
Molybdenum, Mo. | 10 µg | 70 µg | 14.3% | 2.6% | 700 G |
Nickel, ni | 8.8 µg | ~ | |||
ʻO Rubidium, Rb | 26 µg | ~ | |||
Selenium, Inā | 9.4 µg | 55 µg | 17.1% | 3.1% | 585 G |
Strontium, Sr. | 12.5 µg | ~ | |||
ʻO Titan, ʻo ʻoe | 20 µg | ~ | |||
Fluorine, F | 90 µg | 4000 µg | 2.3% | 0.4% | 4444 G |
ʻO Chrome, Cr | 40 µg | 50 µg | 80% | 14.3% | 125 G |
Kiniki, Zn | 7.81 mg | 12 mg | 65.1% | 11.6% | 154 G |
Zirconium, Zr | 9.8 µg | ~ | |||
Kālepa i hiki ke hiki keʻai | |||||
Pākaʻi a me dextrins | 1.47 G | ~ | |||
Mono- a me nā disaccharides (sugars) | 1.4 G | max 100 g | |||
ʻO Glucose (dextrose) | 0.13 G | ~ | |||
maʻi maʻi | 1.13 G | ~ | |||
huahua | 0.15 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 5.353 G | ~ | |||
valine | 1.579 G | ~ | |||
Histidine * | 0.78 G | ~ | |||
Isoleucine | 1.281 G | ~ | |||
leucine | 2.419 G | ~ | |||
lysine | 1.236 G | ~ | |||
methionine | 0.603 G | ~ | |||
ekolu | 0.998 G | ~ | |||
tryptophan | 0.576 G | ~ | |||
phenylalanine | 1.733 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 1.485 G | ~ | |||
ʻAkika Aspartic | 2.96 G | ~ | |||
glycine | 1.843 G | ~ | |||
ʻAkika glutamic | 6.188 G | ~ | |||
proline | 1.316 G | ~ | |||
serine | 1.673 G | ~ | |||
tyrosin | 1.093 G | ~ | |||
cysteine | 0.332 G | ~ | |||
ʻAkika momona | |||||
Transgender | 0.064 G | max 1.9 g | |||
nā momona trans monounsaturated | 0.026 G | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 8.659 G | max 18.7 g | |||
6: 0 naelona | 0.001 G | ~ | |||
10: 0 Pūlima | 0.003 G | ~ | |||
12: 0 Lauric | 0.006 G | ~ | |||
14: 0 Kaʻaina | 0.059 G | ~ | |||
15: 0 Pentadecanoic | 0.008 G | ~ | |||
16: 0 Palmitic | 5.364 G | ~ | |||
17-0 margarine | 0.037 G | ~ | |||
18: 0 Stearin | 2.869 G | ~ | |||
20: 0 ʻAikakika | 0.212 G | ~ | |||
22: 0 | 0.057 G | ~ | |||
24: 0 Lignoceric | 0.044 G | ~ | |||
ʻO nā waikawa momona momona | 16.242 G | min 16.8 г | 96.7% | 17.3% | |
16: 1 Palmitoleic | 0.048 G | ~ | |||
16: 1 mau inoa | 0.048 G | ~ | |||
18:1 Olein (omega-9) | 16.133 G | ~ | |||
18: 1 mau inoa | 16.108 G | ~ | |||
18: 1 unuhi | 0.025 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.056 G | ~ | |||
22: 1 ʻO Erucova (omega-9) | 0.001 G | ~ | |||
22: 1 unuhi | 0.001 G | ~ | |||
24: 1 Nervonic, cis (omega-9) | 0.005 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 20.976 G | mai 11.2 ke 20.6 | 101.8% | 18.2% | |
18: 2 Linoleika | 20.71 G | ~ | |||
18: 2 trans isomer, ʻaʻole hoʻoholo | 0.039 G | ~ | |||
18: 2 ʻO Omega-6, cis, cis | 20.667 G | ~ | |||
18: 2 ʻO Conjugated Linoleic Acid | 0.004 G | ~ | |||
18: 3 Linolenika | 0.12 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.12 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.004 G | ~ | |||
20: 4 ʻAikakika | 0.131 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.12 G | mai 0.9 ke 3.7 | 13.3% | 2.4% | |
22: 4 Docosatetraene, Omega-6 | 0.006 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 20.808 G | mai 4.7 ke 16.8 | 123.9% | 22.2% |
ʻO ka waiwai o ka ikehu 559 kcal.
- kīʻaha = 138 g (771.4 kCal)
- oz hulled (142 mau hua) = 28.35 g (158.5 kCal)
Nā hua ʻumeke, hoʻomaloʻo waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 18,2%, choline - 12,6%, wikamina B5 - 15%, wikamina B9 - 14,5%, wikamina E - 14,5%, wikamina PP - 24,9, 32,4, 83,3%, potassium - 148%, silikone - 154,1%, magnesium - 49%, phosphorus - 83%, hao - 227,2%, cobalt - 134,3%, manganese - 14,3%, keleawe - 17,1, 80%, molybdenum - 65,1%, selenium - XNUMX%, chromium - 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.
- 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 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 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 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.
- 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 559 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha nā pono o nā hua paukena, hoʻomaloʻo, nā calorie, nā meaʻai, nā pono pono nā hua paukū, hoʻomaloʻo