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 | 149 kCal | 1684 kCal | 8.8% | 5.9% | 1130 G |
| Nā Paena | 9.99 G | 76 G | 13.1% | 8.8% | 761 G |
| kona kaikea a | 10.98 G | 56 G | 19.6% | 13.2% | 510 G |
| Carbohydrates | 1.61 G | 219 G | 0.7% | 0.5% | 13602 G |
| ka wai | 76.4 G | 2273 G | 3.4% | 2.3% | 2975 G |
| ka lehu | 1.01 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 161 µg | 900 µg | 17.9% | 12% | 559 G |
| Retinol | 0.159 mg | ~ | |||
| beta carotenes | 0.026 mg | 5 mg | 0.5% | 0.3% | 19231 G |
| ʻO beta Cryptoxanthin | 7 µg | ~ | |||
| Lutein + Zeaxanthin | 372 µg | ~ | |||
| Wikamina B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 1.8% | 3750 G |
| ʻO Vitamin B2, riboflavin | 0.376 mg | 1.8 mg | 20.9% | 14% | 479 G |
| ʻO Vitamin B4, koho | 221 mg | 500 mg | 44.2% | 29.7% | 226 G |
| ʻO Vitamin B5, pantothenic | 1.217 mg | 5 mg | 24.3% | 16.3% | 411 G |
| ʻO Vitamin B6, pyridoxine | 0.134 mg | 2 mg | 6.7% | 4.5% | 1493 G |
| ʻO Vitamin B9, folate | 36 µg | 400 µg | 9% | 6% | 1111 G |
| ʻO Vitamin B12, cobalamin | 0.76 µg | 3 µg | 25.3% | 17% | 395 G |
| ʻO ka wikamina D, ka kalipola | 1.8 µg | 10 µg | 18% | 12.1% | 556 G |
| ʻO Wikamina D3, cholecalciferol | 1.8 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 1.15 mg | 15 mg | 7.7% | 5.2% | 1304 G |
| beta tocopherol | 0.03 mg | ~ | |||
| Laulā Tocopherol | 2.12 mg | ~ | |||
| tocopherol | 0.65 mg | ~ | |||
| Wikamina K, phylloquinone | 4 µg | 120 µg | 3.3% | 2.2% | 3000 G |
| ʻO Vitamin PP, NE | 0.076 mg | 20 mg | 0.4% | 0.3% | 26316 G |
| Pāpale | 0.3 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 132 mg | 2500 mg | 5.3% | 3.6% | 1894 G |
| Kalipuna, Ca | 66 mg | 1000 mg | 6.6% | 4.4% | 1515 G |
| Makanekiuma, Mg | 11 mg | 400 mg | 2.8% | 1.9% | 3636 G |
| Sodoma, Na | 145 mg | 1300 mg | 11.2% | 7.5% | 897 G |
| Sulphur, S | 99.9 mg | 1000 mg | 10% | 6.7% | 1001 G |
| Pākuʻi, P | 165 mg | 800 mg | 20.6% | 13.8% | 485 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.31 mg | 18 mg | 7.3% | 4.9% | 1374 G |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.7% | 9091 G |
| Keleawe, Cu | 59 µg | 1000 µg | 5.9% | 4% | 1695 G |
| Selenium, Inā | 23.5 µg | 55 µg | 42.7% | 28.7% | 234 G |
| Fluorine, F | 0.8 µg | 4000 µg | 500000 G | ||
| Kiniki, Zn | 1.04 mg | 12 mg | 8.7% | 5.8% | 1154 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 1.39 G | max 100 g | |||
| ʻO Glucose (dextrose) | 0.28 G | ~ | |||
| lactose | 1.11 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.623 G | ~ | |||
| valine | 0.676 G | ~ | |||
| Histidine * | 0.245 G | ~ | |||
| Isoleucine | 0.532 G | ~ | |||
| leucine | 0.861 G | ~ | |||
| lysine | 0.705 G | ~ | |||
| methionine | 0.297 G | ~ | |||
| ekolu | 0.442 G | ~ | |||
| tryptophan | 0.139 G | ~ | |||
| phenylalanine | 0.535 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.566 G | ~ | |||
| ʻAkika Aspartic | 1.034 G | ~ | |||
| glycine | 0.335 G | ~ | |||
| ʻAkika glutamic | 1.378 G | ~ | |||
| proline | 0.453 G | ~ | |||
| serine | 0.742 G | ~ | |||
| tyrosin | 0.402 G | ~ | |||
| cysteine | 0.205 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 277 mg | ʻoi aku ka nui o 300 mg | |||
| Nā Phytosterols | 10 mg | ~ | |||
| ʻAkika momona | |||||
| Transgender | 0.624 G | max 1.9 g | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 3.331 G | max 18.7 g | |||
| 4: 0 Aila | 0.019 G | ~ | |||
| 6: 0 naelona | 0.016 G | ~ | |||
| 8: 0 Caprylic | 0.019 G | ~ | |||
| 10: 0 Pūlima | 0.021 G | ~ | |||
| 12: 0 Lauric | 0.017 G | ~ | |||
| 14: 0 Kaʻaina | 0.092 G | ~ | |||
| 15: 0 Pentadecanoic | 0.007 G | ~ | |||
| 16: 0 Palmitic | 2.17 G | ~ | |||
| 17-0 margarine | 0.019 G | ~ | |||
| 18: 0 Stearin | 0.927 G | ~ | |||
| 20: 0 ʻAikakika | 0.013 G | ~ | |||
| 22: 0 | 0.008 G | ~ | |||
| 24: 0 Lignoceric | 0.003 G | ~ | |||
| ʻO nā waikawa momona momona | 4.441 G | min 16.8 г | 26.4% | 17.7% | |
| 14: 1 ʻO Myristoleic | 0.005 G | ~ | |||
| 16: 1 Palmitoleic | 0.15 G | ~ | |||
| 17: 1 ʻO Heptadecene | 0.01 G | ~ | |||
| 18:1 Olein (omega-9) | 4.25 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.025 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 2.429 G | mai 11.2 ke 20.6 | 21.7% | 14.6% | |
| 18: 2 Linoleika | 2.067 G | ~ | |||
| 18: 3 Linolenika | 0.134 G | ~ | |||
| 20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.013 G | ~ | |||
| 20: 3 Eicosatriene | 0.017 G | ~ | |||
| 20: 4 ʻAikakika | 0.139 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.182 G | mai 0.9 ke 3.7 | 20.2% | 13.6% | |
| 22: 4 Docosatetraene, Omega-6 | 0.01 G | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 G | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.043 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 2.246 G | mai 4.7 ke 16.8 | 47.8% | 32.1% |
ʻO ka waiwai o ka ikehu 149 kcal.
- kīʻaha = 220 g (327.8 kCal)
- tbsp = 13.7 h (20.4 kCal)
- nui = 61 gr (90.9 kcal)
Nā huamoa i kāwili ʻia waiwai i nā wikamina a me nā minelala e like me: wikamina A - 17,9%, wikamina B2 - 20,9%, choline - 44,2%, wikamina B5 - 24,3%, wikamina B12 - 25,3%, wikamina D - 18%, phosphorus - 20,6%, selenium - 42,7%
- 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 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.
- 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: nā mea loaʻa