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 | 315 kCal | 1684 kCal | 18.7% | 5.9% | 535 G |
Nā Paena | 10.63 G | 76 G | 14% | 4.4% | 715 G |
kona kaikea a | 12.75 G | 56 G | 22.8% | 7.2% | 439 G |
Carbohydrates | 20.43 G | 219 G | 9.3% | 3% | 1072 G |
Puluniu alimentary | 40.3 G | 20 G | 201.5% | 64% | 50 G |
ka wai | 7.96 G | 2273 G | 0.4% | 0.1% | 28555 G |
ka lehu | 7.95 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 295 µg | 900 µg | 32.8% | 10.4% | 305 G |
beta carotenes | 3.485 mg | 5 mg | 69.7% | 22.1% | 143 G |
ʻO beta Cryptoxanthin | 109 µg | ~ | |||
Lutein + Zeaxanthin | 1895 µg | ~ | |||
Wikamina B1, thiamine | 0.754 mg | 1.5 mg | 50.3% | 16% | 199 G |
ʻO Vitamin B2, riboflavin | 0.336 mg | 1.8 mg | 18.7% | 5.9% | 536 G |
ʻO Vitamin B4, koho | 43.6 mg | 500 mg | 8.7% | 2.8% | 1147 G |
ʻO Vitamin B6, pyridoxine | 2.69 mg | 2 mg | 134.5% | 42.7% | 74 G |
ʻO Vitamin B9, folate | 274 µg | 400 µg | 68.5% | 21.7% | 146 G |
ʻO Vitamin C, ascorbic | 32.4 mg | 90 mg | 36% | 11.4% | 278 G |
ʻO ka wikamina E, alpha tocopherol, TE | 7.48 mg | 15 mg | 49.9% | 15.8% | 201 G |
Wikamina K, phylloquinone | 1714.5 µg | 120 µg | 1428.8% | 453.6% | 7 G |
ʻO Vitamin PP, NE | 5.72 mg | 20 mg | 28.6% | 9.1% | 350 G |
Nā Macronutrients | |||||
Potauma, K | 1070 mg | 2500 mg | 42.8% | 13.6% | 234 G |
Kalipuna, Ca | 1652 mg | 1000 mg | 165.2% | 52.4% | 61 G |
Makanekiuma, Mg | 428 mg | 400 mg | 107% | 34% | 93 G |
Sodoma, Na | 11 mg | 1300 mg | 0.8% | 0.3% | 11818 G |
Sulphur, S | 106.3 mg | 1000 mg | 10.6% | 3.4% | 941 G |
Pākuʻi, P | 91 mg | 800 mg | 11.4% | 3.6% | 879 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 28.12 mg | 18 mg | 156.2% | 49.6% | 64 G |
Manganese, Mn | 3.133 mg | 2 mg | 156.7% | 49.7% | 64 G |
Keleawe, Cu | 757 µg | 1000 µg | 75.7% | 24% | 132 G |
Selenium, Inā | 3.7 µg | 55 µg | 6.7% | 2.1% | 1486 G |
Kiniki, Zn | 4.7 mg | 12 mg | 39.2% | 12.4% | 255 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 1.71 G | max 100 g | |||
ʻO Sterola | |||||
Nā Phytosterols | 244 mg | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 7.03 G | max 18.7 g | |||
8: 0 Caprylic | 0.71 G | ~ | |||
10: 0 Pūlima | 0.76 G | ~ | |||
12: 0 Lauric | 0.3 G | ~ | |||
14: 0 Kaʻaina | 0.72 G | ~ | |||
16: 0 Palmitic | 3.15 G | ~ | |||
18: 0 Stearin | 1.25 G | ~ | |||
ʻO nā waikawa momona momona | 1.87 G | min 16.8 г | 11.1% | 3.5% | |
16: 1 Palmitoleic | 0.12 G | ~ | |||
18:1 Olein (omega-9) | 1.75 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 1.76 G | mai 11.2 ke 20.6 | 15.7% | 5% | |
18: 2 Linoleika | 0.53 G | ~ | |||
18: 3 Linolenika | 1.23 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 1.23 G | mai 0.9 ke 3.7 | 100% | 31.7% | |
ʻO ka Omega-6 ka mea momona acids | 0.53 G | mai 4.7 ke 16.8 | 11.3% | 3.6% |
ʻO ka waiwai o ka ikehu 315 kcal.
- tbsp = 2 h (6.3 kCal)
- tsp = 0.7 g (2.2 kCal)
Sage, lepo waiwai i nā wikamina a me nā minelala e like me: wikamina A - 32,8%, beta-carotene - 69,7%, wikamina B1 - 50,3%, wikamina B2 - 18,7%, wikamina B6 - 134,5%, wikamina B9 - 68,5%, wikamina C - 36%, wikamina E - 49,9%, huaʻai K - 1428,8%, wikamina PP - 28,6%, potassium - 42,8%, calcium - 165,2%, magnesium - 107%, phosphorous - 11,4%, hao - 156,2%, manganese - 156,7%, keleawe - 75,7%, kiniki - 39,2%
- 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.
- B-karotene He provitamin A a he mau waiwai antioxidant. 6 mcg o ka beta-carotene e like ia me 1 mcg o ka wikamina A.
- 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 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 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.
- 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.
- 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.
- 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.
- 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.
- 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 315 kcal, hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka pono Sage, ka honua, nā calories, nā meaʻai, nā waiwai pono Sage, ka lepo