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 | 386 kCal | 1684 kCal | 22.9% | 5.9% | 436 G |
Nā Paena | 56.19 G | 76 G | 73.9% | 19.1% | 135 G |
kona kaikea a | 17.9 G | 56 G | 32% | 8.3% | 313 G |
ka wai | 16.92 G | 2273 G | 0.7% | 0.2% | 13434 G |
ka lehu | 8.25 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 139 µg | 900 µg | 15.4% | 4% | 647 G |
Retinol | 0.139 mg | ~ | |||
Wikamina B1, thiamine | 0.073 mg | 1.5 mg | 4.9% | 1.3% | 2055 G |
ʻO Vitamin B2, riboflavin | 0.262 mg | 1.8 mg | 14.6% | 3.8% | 687 G |
ʻO Vitamin B5, pantothenic | 2.29 mg | 5 mg | 45.8% | 11.9% | 218 G |
ʻO Vitamin B6, pyridoxine | 0.176 mg | 2 mg | 8.8% | 2.3% | 1136 G |
ʻO Vitamin B12, cobalamin | 19.1 µg | 3 µg | 636.7% | 164.9% | 16 G |
ʻO ka wikamina E, alpha tocopherol, TE | 4.51 mg | 15 mg | 30.1% | 7.8% | 333 G |
Laulā Tocopherol | 0.08 mg | ~ | |||
ʻO Vitamin PP, NE | 5.97 mg | 20 mg | 29.9% | 7.7% | 335 G |
Nā Macronutrients | |||||
Potauma, K | 1000 mg | 2500 mg | 40% | 10.4% | 250 G |
Kalipuna, Ca | 1600 mg | 1000 mg | 160% | 41.5% | 63 G |
Makanekiuma, Mg | 89 mg | 400 mg | 22.3% | 5.8% | 449 G |
Sodoma, Na | 420 mg | 1300 mg | 32.3% | 8.4% | 310 G |
Sulphur, S | 561.9 mg | 1000 mg | 56.2% | 14.6% | 178 G |
Pākuʻi, P | 1400 mg | 800 mg | 175% | 45.3% | 57 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 5.4 mg | 18 mg | 30% | 7.8% | 333 G |
Manganese, Mn | 0.72 mg | 2 mg | 36% | 9.3% | 278 G |
Keleawe, Cu | 148 µg | 1000 µg | 14.8% | 3.8% | 676 G |
Selenium, Inā | 194 µg | 55 µg | 352.7% | 91.4% | 28 G |
Kiniki, Zn | 6.7 mg | 12 mg | 55.8% | 14.5% | 179 G |
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 3.1 G | ~ | |||
valine | 2.66 G | ~ | |||
Histidine * | 1.01 G | ~ | |||
Isoleucine | 2.15 G | ~ | |||
leucine | 3.82 G | ~ | |||
lysine | 3.69 G | ~ | |||
methionine | 1.24 G | ~ | |||
ekolu | 2.39 G | ~ | |||
tryptophan | 0.51 G | ~ | |||
phenylalanine | 2.01 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 3.52 G | ~ | |||
ʻAkika Aspartic | 4.81 G | ~ | |||
glycine | 3.28 G | ~ | |||
ʻAkika glutamic | 6.66 G | ~ | |||
proline | 2.36 G | ~ | |||
serine | 2.45 G | ~ | |||
tyrosin | 1.57 G | ~ | |||
cysteine | 0.46 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 249 mg | ʻoi aku ka nui o 300 mg | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 3.59 G | max 18.7 g | |||
12: 0 Lauric | 0.01 G | ~ | |||
14: 0 Kaʻaina | 0.76 G | ~ | |||
15: 0 Pentadecanoic | 0.06 G | ~ | |||
16: 0 Palmitic | 2.25 G | ~ | |||
17-0 margarine | 0.19 G | ~ | |||
18: 0 Stearin | 0.32 G | ~ | |||
ʻO nā waikawa momona momona | 6.86 G | min 16.8 г | 40.8% | 10.6% | |
14: 1 ʻO Myristoleic | 0.03 G | ~ | |||
16: 1 Palmitoleic | 2.06 G | ~ | |||
17: 1 ʻO Heptadecene | 0.09 G | ~ | |||
18:1 Olein (omega-9) | 3.65 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.78 G | ~ | |||
22: 1 ʻO Erucova (omega-9) | 0.25 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 2.884 G | mai 11.2 ke 20.6 | 25.8% | 6.7% | |
18: 2 Linoleika | 0.19 G | ~ | |||
18: 3 Linolenika | 0.1 G | ~ | |||
18: 4 Kealakekua Omega-3 | 0.13 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.02 G | ~ | |||
20: 3 Eicosatriene | 0.007 G | ~ | |||
20: 4 ʻAikakika | 0.15 G | ~ | |||
20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.91 G | ~ | |||
21: 5 ʻO Geneicosapentaenoic, Omega-3 | 0.01 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 2.51 G | mai 0.9 ke 3.7 | 100% | 25.9% | |
22: 4 Docosatetraene, Omega-6 | 0.007 G | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.14 G | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 1.22 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 0.374 G | mai 4.7 ke 16.8 | 8% | 2.1% |
ʻO ka waiwai o ka ikehu 386 kcal.
Pālehu, maloʻo, (Alaska) waiwai i nā wikamina a me nā minelala e like me: wikamina A - 15,4%, wikamina B2 - 14,6%, wikamina B5 - 45,8%, wikamina B12 - 636,7%, wikamina E - 30,1%, vitamin PP - 29,9%, potassium - 40%, calcium - 160%, magnesium - 22,3%, phosphorus - 175%, iron - 30%, manganese - 36%, keleawe - 14,8%, selenium - 352,7 %, kiniki - 55,8%
- 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.
- 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 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.
- 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.
- 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: ʻo ka nui o ka calorie 386 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka mea e pono ai Smelt, hoʻomaloʻo ʻia, (Alaska), nā calorie, nā mea pono, nā pono pono i huʻe ʻia, hoʻomaloʻo ʻia, (Alaska)