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 | 290 kCal | 1684 kCal | 17.2% | 5.9% | 581 G |
| Nā Paena | 20.8 G | 76 G | 27.4% | 9.4% | 365 G |
| kona kaikea a | 23 G | 56 G | 41.1% | 14.2% | 243 G |
| ka wai | 53 G | 2273 G | 2.3% | 0.8% | 4289 G |
| ka lehu | 3.2 G | ~ | |||
| Vitamins | |||||
| Wikamina B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 1.6% | 2143 G |
| ʻO Vitamin B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 1.3% | 2571 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 9.7 mg | 15 mg | 64.7% | 22.3% | 155 G |
| ʻO Vitamin PP, NE | 6.1 mg | 20 mg | 30.5% | 10.5% | 328 G |
| niacin | 1.6 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 344 mg | 2500 mg | 13.8% | 4.8% | 727 G |
| Kalipuna, Ca | 462 mg | 1000 mg | 46.2% | 15.9% | 216 G |
| Makanekiuma, Mg | 52 mg | 400 mg | 13% | 4.5% | 769 G |
| Sodoma, Na | 741 mg | 1300 mg | 57% | 19.7% | 175 G |
| Sulphur, S | 208 mg | 1000 mg | 20.8% | 7.2% | 481 G |
| Pākuʻi, P | 202 mg | 800 mg | 25.3% | 8.7% | 396 G |
| ʻO Chlorine, Cl | 1134 mg | 2300 mg | 49.3% | 17% | 203 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.8 mg | 18 mg | 4.4% | 1.5% | 2250 G |
| Molybdenum, Mo. | 4 µg | 70 µg | 5.7% | 2% | 1750 G |
| Nickel, ni | 9 µg | ~ | |||
| Fluorine, F | 700 µg | 4000 µg | 17.5% | 6% | 571 G |
| ʻO Chrome, Cr | 55 µg | 50 µg | 110% | 37.9% | 91 G |
| Kiniki, Zn | 1.02 mg | 12 mg | 8.5% | 2.9% | 1176 G |
| ʻO Sterola | |||||
| ʻO Cholesterol | 64 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 2.6 G | max 18.7 g |
ʻO ka waiwai o ka ikehu 290 kcal.
- 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.
- ʻO Chlorine pono no ka hoʻokumu a me ka huna ʻana o ka waikawa hydrochloric i loko o ke kino.
- ʻO Fluorine hoʻomaka i ka mineralization iwi. ʻO ka lawa ʻole o ka ʻai e alakaʻi ai i ka pala o ka niho, ka holoi mua ʻia o ka enamel niho.
- 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.
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.