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 | 168 kCal | 1684 kCal | 10% | 6% | 1002 G |
| Nā Paena | 23.8 G | 76 G | 31.3% | 18.6% | 319 G |
| kona kaikea a | 7.38 G | 56 G | 13.2% | 7.9% | 759 G |
| ka wai | 68.72 G | 2273 G | 3% | 1.8% | 3308 G |
| ka lehu | 1.44 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 100 µg | 900 µg | 11.1% | 6.6% | 900 G |
| Retinol | 0.1 mg | ~ | |||
| Wikamina B1, thiamine | 0.143 mg | 1.5 mg | 9.5% | 5.7% | 1049 G |
| ʻO Vitamin B2, riboflavin | 0.107 mg | 1.8 mg | 5.9% | 3.5% | 1682 G |
| ʻO Vitamin B4, koho | 77.6 mg | 500 mg | 15.5% | 9.2% | 644 G |
| ʻO Vitamin B5, pantothenic | 1.99 mg | 5 mg | 39.8% | 23.7% | 251 G |
| ʻO Vitamin B6, pyridoxine | 0.386 mg | 2 mg | 19.3% | 11.5% | 518 G |
| ʻO Vitamin B9, folate | 12 µg | 400 µg | 3% | 1.8% | 3333 G |
| ʻO Vitamin B12, cobalamin | 4.11 µg | 3 µg | 137% | 81.5% | 73 G |
| ʻO Vitamin C, ascorbic | 2.9 mg | 90 mg | 3.2% | 1.9% | 3103 G |
| ʻO ka wikamina D, ka kalipola | 19 µg | 10 µg | 190% | 113.1% | 53 G |
| ʻO Wikamina D3, cholecalciferol | 19 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 2.79 mg | 15 mg | 18.6% | 11.1% | 538 G |
| Laulā Tocopherol | 0.05 mg | ~ | |||
| Wikamina K, phylloquinone | 0.1 µg | 120 µg | 0.1% | 0.1% | 120000 G |
| ʻO Vitamin PP, NE | 6.646 mg | 20 mg | 33.2% | 19.8% | 301 G |
| Nā Macronutrients | |||||
| Potauma, K | 450 mg | 2500 mg | 18% | 10.7% | 556 G |
| Kalipuna, Ca | 30 mg | 1000 mg | 3% | 1.8% | 3333 G |
| Makanekiuma, Mg | 30 mg | 400 mg | 7.5% | 4.5% | 1333 G |
| Sodoma, Na | 61 mg | 1300 mg | 4.7% | 2.8% | 2131 G |
| Sulphur, S | 238 mg | 1000 mg | 23.8% | 14.2% | 420 G |
| Pākuʻi, P | 270 mg | 800 mg | 33.8% | 20.1% | 296 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.36 mg | 18 mg | 2% | 1.2% | 5000 G |
| Manganese, Mn | 0.013 mg | 2 mg | 0.7% | 0.4% | 15385 G |
| Keleawe, Cu | 55 µg | 1000 µg | 5.5% | 3.3% | 1818 G |
| Selenium, Inā | 28.1 µg | 55 µg | 51.1% | 30.4% | 196 G |
| Kiniki, Zn | 0.54 mg | 12 mg | 4.5% | 2.7% | 2222 G |
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 1.491 G | ~ | |||
| valine | 1.283 G | ~ | |||
| Histidine * | 0.733 G | ~ | |||
| Isoleucine | 1.148 G | ~ | |||
| leucine | 2.025 G | ~ | |||
| lysine | 2.287 G | ~ | |||
| methionine | 0.738 G | ~ | |||
| ekolu | 1.092 G | ~ | |||
| tryptophan | 0.279 G | ~ | |||
| phenylalanine | 0.973 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 1.507 G | ~ | |||
| ʻAkika Aspartic | 2.551 G | ~ | |||
| glycine | 1.196 G | ~ | |||
| ʻAkika glutamic | 3.719 G | ~ | |||
| proline | 0.881 G | ~ | |||
| serine | 1.016 G | ~ | |||
| tyrosin | 0.84 G | ~ | |||
| cysteine | 0.267 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 70 mg | ʻoi aku ka nui o 300 mg | |||
| ʻAkika momona | |||||
| Transgender | 0.056 G | max 1.9 g | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 1.651 G | max 18.7 g | |||
| 12: 0 Lauric | 0.005 G | ~ | |||
| 14: 0 Kaʻaina | 0.217 G | ~ | |||
| 15: 0 Pentadecanoic | 0.017 G | ~ | |||
| 16: 0 Palmitic | 1.108 G | ~ | |||
| 17-0 margarine | 0.015 G | ~ | |||
| 18: 0 Stearin | 0.274 G | ~ | |||
| 20: 0 ʻAikakika | 0.009 G | ~ | |||
| 22: 0 | 0.004 G | ~ | |||
| 24: 0 Lignoceric | 0.002 G | ~ | |||
| ʻO nā waikawa momona momona | 2.363 G | min 16.8 г | 14.1% | 8.4% | |
| 14: 1 ʻO Myristoleic | 0.004 G | ~ | |||
| 15: 1 Penetekota | 0.006 G | ~ | |||
| 16: 1 Palmitoleic | 0.406 G | ~ | |||
| 18:1 Olein (omega-9) | 1.64 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.265 G | ~ | |||
| 22: 1 ʻO Erucova (omega-9) | 0.021 G | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.02 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 1.799 G | mai 11.2 ke 20.6 | 16.1% | 9.6% | |
| 18: 2 Linoleika | 0.588 G | ~ | |||
| 18: 3 Linolenika | 0.08 G | ~ | |||
| 18: 4 Kealakekua Omega-3 | 0.001 G | ~ | |||
| 20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.047 G | ~ | |||
| 20: 3 Eicosatriene | 0.033 G | ~ | |||
| 20: 4 ʻAikakika | 0.051 G | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.259 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 1.065 G | mai 0.9 ke 3.7 | 100% | 59.5% | |
| 22: 4 Docosatetraene, Omega-6 | 0.008 G | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.109 G | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.616 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 0.727 G | mai 4.7 ke 16.8 | 15.5% | 9.2% |
ʻO ka waiwai o ka ikehu 168 kcal.
- 3 oz = 85 Bi (142.8 kCal)
- hoʻopiha = 71 g (119.3 kCal)
ʻO ka iʻa ānuenue hānai ʻia i ka mahiʻai, moʻa i ka wela waiwai i nā wikamina a me nā minelala e like me: wikamina A - 11,1%, choline - 15,5%, wikamina B5 - 39,8%, wikamina B6 - 19,3%, wikamina B12 - 137%, wikamina D - 190% , wikamina E - 18,6%, wikamina PP - 33,2%, potassium - 18%, phosphorus - 33,8%, selenium - 51,1%
- Vitamin A kuleana no ka hoʻomohala maʻamau, hana hānau, ke ola o ka ʻili a me ka maka, a me ka mālama ʻana i ka palekana.
- 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 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.
- Vitamin D Mālama i ka homeostasis o ka calcium a me ka phosphorus, lawe i nā kaʻina hana o ka mineralization iwi. ʻO ka nele o ka wikamina D hiki i ka hōʻino ʻia o ka metabolism a me ka phosphor i nā iwi, hoʻonui i ka demineralization o nā iwi iwi, kahi e alakaʻi ai i ka hoʻonui ʻia o ka osteoporosis.
- 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.
- 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: ka nui o ka calorie 168 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, no ke aha he mea pono?