ʻO ka waiwai kūpono a me ka hoʻohui kemika.
ʻĀina ʻona | mea | Norm ** | % o ka maʻamau i 100 g | % o ka maʻamau i 100 kcal | 100% maʻamau |
ʻO ke kumu kūʻai kalori | 703 kCal | 1684 kCal | 41.7% | 5.9% | 240 G |
Nā Paena | 17.8 G | 76 G | 23.4% | 3.3% | 427 G |
kona kaikea a | 66.1 G | 56 G | 118% | 16.8% | 85 G |
Carbohydrates | 9.4 G | 219 G | 4.3% | 0.6% | 2330 G |
nā huaʻala kumulani | 0.1 G | ~ | |||
Puluniu alimentary | 2.8 G | 20 G | 14% | 2% | 714 G |
ka wai | 2 G | 2273 G | 0.1% | 113650 G | |
ka lehu | 1.8 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 3 µg | 900 µg | 0.3% | 30000 G | |
beta carotenes | 0.036 mg | 5 mg | 0.7% | 0.1% | 13889 G |
Wikamina B1, thiamine | 0.15 mg | 1.5 mg | 10% | 1.4% | 1000 G |
ʻO Vitamin B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 0.6% | 2250 G |
ʻO Vitamin B4, koho | 45.6 mg | 500 mg | 9.1% | 1.3% | 1096 G |
ʻO Vitamin B5, pantothenic | 0.923 mg | 5 mg | 18.5% | 2.6% | 542 G |
ʻO Vitamin B6, pyridoxine | 0.62 mg | 2 mg | 31% | 4.4% | 323 G |
ʻO Vitamin B9, folate | 88 µg | 400 µg | 22% | 3.1% | 455 G |
ʻO Vitamin C, ascorbic | 3.8 mg | 90 mg | 4.2% | 0.6% | 2368 G |
ʻO ka wikamina E, alpha tocopherol, TE | 20.4 mg | 15 mg | 136% | 19.3% | 74 G |
Wikamina H, biotin | 76 µg | 50 µg | 152% | 21.6% | 66 G |
Wikamina K, phylloquinone | 14.2 µg | 120 µg | 11.8% | 1.7% | 845 G |
ʻO Vitamin PP, NE | 5 mg | 20 mg | 25% | 3.6% | 400 G |
niacin | 1.8 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 504 mg | 2500 mg | 20.2% | 2.9% | 496 G |
Kalipuna, Ca | 221 mg | 1000 mg | 22.1% | 3.1% | 452 G |
ʻO Silicon, Si | 50 mg | 30 mg | 166.7% | 23.7% | 60 G |
Makanekiuma, Mg | 420 mg | 400 mg | 105% | 14.9% | 95 G |
Sodoma, Na | 25 mg | 1300 mg | 1.9% | 0.3% | 5200 G |
Sulphur, S | 150.3 mg | 1000 mg | 15% | 2.1% | 665 G |
Pākuʻi, P | 299 mg | 800 mg | 37.4% | 5.3% | 268 G |
ʻO Chlorine, Cl | 22 mg | 2300 mg | 1% | 0.1% | 10455 G |
Nā Huli Huli | |||||
Aluminium, Al | 425 µg | ~ | |||
ʻO Bohr, B | 170 µg | ~ | |||
ʻO Vanadium, V | 100 µg | ~ | |||
ʻO Iron, Fe | 2.8 mg | 18 mg | 15.6% | 2.2% | 643 G |
ʻIodine, ʻo wau | 0.2 µg | 150 µg | 0.1% | 75000 G | |
ʻO Cobalt, Co | 12.3 µg | 10 µg | 123% | 17.5% | 81 G |
Likiuma, Li | 6 µg | ~ | |||
Manganese, Mn | 5.55 mg | 2 mg | 277.5% | 39.5% | 36 G |
Keleawe, Cu | 1750 µg | 1000 µg | 175% | 24.9% | 57 G |
Molybdenum, Mo. | 29.7 µg | 70 µg | 42.4% | 6% | 236 G |
Nickel, ni | 35 µg | ~ | |||
ʻO Rubidium, Rb | 27 µg | ~ | |||
Selenium, Inā | 4.1 µg | 55 µg | 7.5% | 1.1% | 1341 G |
Strontium, Sr. | 200 µg | ~ | |||
ʻO Titan, ʻo ʻoe | 45 µg | ~ | |||
Fluorine, F | 17 µg | 4000 µg | 0.4% | 0.1% | 23529 G |
ʻO Chrome, Cr | 170 µg | 50 µg | 340% | 48.4% | 29 G |
Kiniki, Zn | 2.5 mg | 12 mg | 20.8% | 3% | 480 G |
Zirconium, Zr | 7.4 µg | ~ | |||
Kālepa i hiki ke hiki keʻai | |||||
Pākaʻi a me dextrins | 9.2 G | ~ | |||
Mono- a me nā disaccharides (sugars) | 0.2 G | max 100 g | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 3.6 G | max 18.7 g | |||
ʻO nā waikawa momona polyunsaturated | |||||
ʻO ka Omega-3 ka mea momona acids | 0.06 G | mai 0.9 ke 3.7 | 6.7% | 1% | |
ʻO ka Omega-6 ka mea momona acids | 8.403 G | mai 4.7 ke 16.8 | 100% | 14.2% |
ʻO ka waiwai o ka ikehu 703 kcal.
- 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 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 ka Vitamin H komo i loko o ka synthesive o nā momona, glycogen, ka metabolism o nā amino acid. ʻO ka lawa ʻole o ka lawe ʻana i kēia wikamina hiki ke alakaʻi i ka hoʻohaunaele ʻana i ke kūlana maʻamau o ka ʻili.
- Vitamin K hoʻoponopono i ke kāpili ʻana i ke koko. ʻO ka nele o ka huaora K hiki ke hoʻonui i ka manawa o ke kō ʻana o ke koko, kahi mea i hoʻohaʻahaʻa ʻia o prothrombin i loko 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.
- ka pōhaku ʻo ia ka mea nui o kā mākou iwi, hana ma ke ʻano he regulator o ka ʻōnaehana ʻōnaehana, komo i ka hōʻemi ʻana i nā mākala. ʻO ka hemahema o ka calcium e alakaʻi i ka demineralization o ka iwi kuamoo, nā iwi pelvic a me nā ʻaoʻao lalo, hoʻonui i ka makaʻi o ka osteoporosis.
- 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.
- 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.
Ka waiwai ikehu, a i ʻole ka ʻike kalori ʻO ka nui o ka ikehu i hoʻokuʻu ʻia i loko o ke kino o ke kanaka mai ka meaʻai i ka wā ʻai. Ana ʻia ka waiwai o ka ikehu o kekahi huahana ma nā kilo-calories (kcal) a i ʻole kilo-joules (kJ) no 100 grams. huahana. ʻO ka kilocalorie i hoʻohana ʻia no ke ana ʻana i ka waiwai o ka ikehu o ka meaʻai, ua kapa ʻia ʻo ia ka "calorie meaʻai," no laila ua haʻalele pinepine ʻia ka prefix kilo ke kuhikuhi ʻia nā calorie i (kilo) calories. Hiki iā ʻoe ke ʻike i nā papa ikehu kikoʻī no nā huahana Lūkini.
ʻO ka waiwai kūpono - ka ʻike o nā pākeke, nā momona a me nā protein i loko o ka huahana.
ʻO ka waiwai kūpono o kahi huahana meaʻai - kahi hoʻonohonoho o nā huahana o kahi huahana meaʻai, i ke alo o kahi e māʻona ai nā pono o ke kanaka no nā mea kūpono a me ka ikehu.
Vitamins, nā mea olakino e koi ʻia i nā mea liʻiliʻi i ka papaʻai o nā kānaka āpau a me ka hapa nui o nā vertebrates. Hoʻohui pinepine ʻia nā wikamina e nā mea kanu ma mua o nā holoholona. ʻO ka makemake o ke kanaka i kēlā me kēia lā no nā wikamina he mau miligram a i ʻole micrograms wale nō. ʻAʻole like me nā mea inorganic, hoʻopau ʻia nā huaora e ka hoʻomehana ikaika. Nui ʻole nā vitamina a "nalowale" i ka wā kuke ʻana a i ʻole ka hana ʻana i ka meaʻai.