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 | 243 kCal | 1684 kCal | 14.4% | 5.9% | 693 G |
| Nā Paena | 12.9 G | 76 G | 17% | 7% | 589 G |
| kona kaikea a | 20.9 G | 56 G | 37.3% | 15.3% | 268 G |
| Carbohydrates | 0.9 G | 219 G | 0.4% | 0.2% | 24333 G |
| ka wai | 63.5 G | 2273 G | 2.8% | 1.2% | 3580 G |
| ka lehu | 1.8 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 230 µg | 900 µg | 25.6% | 10.5% | 391 G |
| Retinol | 0.22 mg | ~ | |||
| beta carotenes | 0.06 mg | 5 mg | 1.2% | 0.5% | 8333 G |
| Wikamina B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 1.9% | 2143 G |
| ʻO Vitamin B2, riboflavin | 0.44 mg | 1.8 mg | 24.4% | 10% | 409 G |
| ʻO Vitamin B4, koho | 317.1 mg | 500 mg | 63.4% | 26.1% | 158 G |
| ʻO Vitamin B5, pantothenic | 1.66 mg | 5 mg | 33.2% | 13.7% | 301 G |
| ʻO Vitamin B6, pyridoxine | 0.184 mg | 2 mg | 9.2% | 3.8% | 1087 G |
| ʻO Vitamin B9, folate | 51 µg | 400 µg | 12.8% | 5.3% | 784 G |
| ʻO Vitamin B12, cobalamin | 0.97 µg | 3 µg | 32.3% | 13.3% | 309 G |
| ʻO ka wikamina D, ka kalipola | 2.2 µg | 10 µg | 22% | 9.1% | 455 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 3.5 mg | 15 mg | 23.3% | 9.6% | 429 G |
| Wikamina K, phylloquinone | 5.6 µg | 120 µg | 4.7% | 1.9% | 2143 G |
| ʻO Vitamin PP, NE | 3.6 mg | 20 mg | 18% | 7.4% | 556 G |
| niacin | 0.2 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 143 mg | 2500 mg | 5.7% | 2.3% | 1748 G |
| Kalipuna, Ca | 59 mg | 1000 mg | 5.9% | 2.4% | 1695 G |
| Makanekiuma, Mg | 13 mg | 400 mg | 3.3% | 1.4% | 3077 G |
| Sodoma, Na | 404 mg | 1300 mg | 31.1% | 12.8% | 322 G |
| Sulphur, S | 136.1 mg | 1000 mg | 13.6% | 5.6% | 735 G |
| Pākuʻi, P | 218 mg | 800 mg | 27.3% | 11.2% | 367 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 2.5 mg | 18 mg | 13.9% | 5.7% | 720 G |
| Manganese, Mn | 0.03 mg | 2 mg | 1.5% | 0.6% | 6667 G |
| Keleawe, Cu | 78 µg | 1000 µg | 7.8% | 3.2% | 1282 G |
| Selenium, Inā | 33.1 µg | 55 µg | 60.2% | 24.8% | 166 G |
| Fluorine, F | 1.2 µg | 4000 µg | 333333 G | ||
| Kiniki, Zn | 1.39 mg | 12 mg | 11.6% | 4.8% | 863 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.9 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 548 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 4.9 G | max 18.7 g | |||
| ʻO nā waikawa momona polyunsaturated | |||||
| ʻO ka Omega-3 ka mea momona acids | 0.207 G | mai 0.9 ke 3.7 | 23% | 9.5% | |
| ʻO ka Omega-6 ka mea momona acids | 3.003 G | mai 4.7 ke 16.8 | 63.9% | 26.3% |
ʻO ka waiwai o ka ikehu 243 kcal.
Nā hua ʻai falai, 1-312 pākahi waiwai i nā wikamina a me nā minelala e like me: wikamina A - 25,6%, wikamina B2 - 24,4%, choline - 63,4%, wikamina B5 - 33,2%, wikamina B9 - 12,8%, wikamina B12 - 32,3%, wikamina D - 22%, wikamina E - 23,3%, wikamina PP - 18%, phosphorus - 27,3%, hao - 13,9%, selenium - 60,2%, zinc - 11,6, XNUMX, XNUMX%
- 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.
- 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.
- 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 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.
- 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: ka nui o ka calorie 243 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha nā hua hua Fried, 1-312 pākahi, nā calories, nā mea pono, nā hua pono Fried egg, 1-312 kēlā me kēia
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.