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 | 172 kCal | 1684 kCal | 10.2% | 5.9% | 979 G |
| Nā Paena | 7.89 G | 76 G | 10.4% | 6% | 963 G |
| kona kaikea a | 12.95 G | 56 G | 23.1% | 13.4% | 432 G |
| Carbohydrates | 5.2 G | 219 G | 2.4% | 1.4% | 4212 G |
| Puluniu alimentary | 0.7 G | 20 G | 3.5% | 2% | 2857 G |
| ka wai | 70.73 G | 2273 G | 3.1% | 1.8% | 3214 G |
| ka lehu | 2.52 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 244 µg | 900 µg | 27.1% | 15.8% | 369 G |
| Retinol | 0.12 mg | ~ | |||
| alpha carotenes | 3 µg | ~ | |||
| beta carotenes | 1.493 mg | 5 mg | 29.9% | 17.4% | 335 G |
| ʻO beta Cryptoxanthin | 2 µg | ~ | |||
| Lutein + Zeaxanthin | 3249 µg | ~ | |||
| Wikamina B1, thiamine | 0.082 mg | 1.5 mg | 5.5% | 3.2% | 1829 G |
| ʻO Vitamin B2, riboflavin | 0.263 mg | 1.8 mg | 14.6% | 8.5% | 684 G |
| ʻO Vitamin B4, koho | 61 mg | 500 mg | 12.2% | 7.1% | 820 G |
| ʻO Vitamin B5, pantothenic | 0.438 mg | 5 mg | 8.8% | 5.1% | 1142 G |
| ʻO Vitamin B6, pyridoxine | 0.098 mg | 2 mg | 4.9% | 2.8% | 2041 G |
| ʻO Vitamin B9, folate | 77 µg | 400 µg | 19.3% | 11.2% | 519 G |
| ʻO Vitamin B12, cobalamin | 0.4 µg | 3 µg | 13.3% | 7.7% | 750 G |
| ʻO Vitamin C, ascorbic | 7.3 mg | 90 mg | 8.1% | 4.7% | 1233 G |
| ʻO ka wikamina D, ka kalipola | 0.8 µg | 10 µg | 8% | 4.7% | 1250 G |
| ʻO Wikamina D3, cholecalciferol | 0.8 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 0.93 mg | 15 mg | 6.2% | 3.6% | 1613 G |
| beta tocopherol | 0.01 mg | ~ | |||
| Laulā Tocopherol | 0.16 mg | ~ | |||
| Wikamina K, phylloquinone | 126.5 µg | 120 µg | 105.4% | 61.3% | 95 G |
| ʻO Vitamin PP, NE | 0.479 mg | 20 mg | 2.4% | 1.4% | 4175 G |
| Pāpale | 29.9 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 231 mg | 2500 mg | 9.2% | 5.3% | 1082 G |
| Kalipuna, Ca | 165 mg | 1000 mg | 16.5% | 9.6% | 606 G |
| Makanekiuma, Mg | 30 mg | 400 mg | 7.5% | 4.4% | 1333 G |
| Sodoma, Na | 566 mg | 1300 mg | 43.5% | 25.3% | 230 G |
| Sulphur, S | 78.9 mg | 1000 mg | 7.9% | 4.6% | 1267 G |
| Pākuʻi, P | 139 mg | 800 mg | 17.4% | 10.1% | 576 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.19 mg | 18 mg | 6.6% | 3.8% | 1513 G |
| Manganese, Mn | 0.269 mg | 2 mg | 13.5% | 7.8% | 743 G |
| Keleawe, Cu | 59 µg | 1000 µg | 5.9% | 3.4% | 1695 G |
| Selenium, Inā | 11.1 µg | 55 µg | 20.2% | 11.7% | 495 G |
| Fluorine, F | 4.7 µg | 4000 µg | 0.1% | 0.1% | 85106 G |
| Kiniki, Zn | 0.85 mg | 12 mg | 7.1% | 4.1% | 1412 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 1.85 G | max 100 g | |||
| galactose | 0.04 G | ~ | |||
| ʻO Glucose (dextrose) | 0.08 G | ~ | |||
| lactose | 1.51 G | ~ | |||
| maltose | 0.03 G | ~ | |||
| maʻi maʻi | 0.06 G | ~ | |||
| huahua | 0.05 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.366 G | ~ | |||
| valine | 0.505 G | ~ | |||
| Histidine * | 0.229 G | ~ | |||
| Isoleucine | 0.45 G | ~ | |||
| leucine | 0.708 G | ~ | |||
| lysine | 0.558 G | ~ | |||
| methionine | 0.207 G | ~ | |||
| ekolu | 0.308 G | ~ | |||
| tryptophan | 0.108 G | ~ | |||
| phenylalanine | 0.406 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.323 G | ~ | |||
| ʻAkika Aspartic | 0.627 G | ~ | |||
| glycine | 0.216 G | ~ | |||
| ʻAkika glutamic | 1.556 G | ~ | |||
| proline | 0.646 G | ~ | |||
| serine | 0.467 G | ~ | |||
| tyrosin | 0.35 G | ~ | |||
| cysteine | 0.095 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 118 mg | ʻoi aku ka nui o 300 mg | |||
| ʻAkika momona | |||||
| Transgender | 0.188 G | max 1.9 g | |||
| nā momona trans monounsaturated | 0.171 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 6.091 G | max 18.7 g | |||
| 4: 0 Aila | 0.314 G | ~ | |||
| 6: 0 naelona | 0.189 G | ~ | |||
| 8: 0 Caprylic | 0.116 G | ~ | |||
| 10: 0 Pūlima | 0.227 G | ~ | |||
| 12: 0 Lauric | 0.224 G | ~ | |||
| 14: 0 Kaʻaina | 0.858 G | ~ | |||
| 15: 0 Pentadecanoic | 0.001 G | ~ | |||
| 16: 0 Palmitic | 2.89 G | ~ | |||
| 17-0 margarine | 0.035 G | ~ | |||
| 18: 0 Stearin | 1.225 G | ~ | |||
| 20: 0 ʻAikakika | 0.01 G | ~ | |||
| 22: 0 | 0.002 G | ~ | |||
| 24: 0 Lignoceric | 0.001 G | ~ | |||
| ʻO nā waikawa momona momona | 3.021 G | min 16.8 г | 18% | 10.5% | |
| 14: 1 ʻO Myristoleic | 0.001 G | ~ | |||
| 16: 1 Palmitoleic | 0.215 G | ~ | |||
| 18:1 Olein (omega-9) | 2.793 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.011 G | ~ | |||
| 22: 1 ʻO Erucova (omega-9) | 0.001 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.61 G | mai 11.2 ke 20.6 | 5.4% | 3.1% | |
| 18: 2 Linoleika | 0.467 G | ~ | |||
| 18: 3 Linolenika | 0.111 G | ~ | |||
| 20: 4 ʻAikakika | 0.025 G | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.119 G | mai 0.9 ke 3.7 | 13.2% | 7.7% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.007 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 0.492 G | mai 4.7 ke 16.8 | 10.5% | 6.1% |
ʻO ka waiwai o ka ikehu 172 kcal.
- kīʻaha = 136 g (233.9 kCal)
- huaʻai huaʻai = 813 g (1398.4 kCal)
ʻōpae puhi waiwai i nā wikamina a me nā minelala e like me: wikamina A - 27,1%, beta-carotene - 29,9%, wikamina B2 - 14,6%, choline - 12,2%, wikamina B9 - 19,3%, wikamina B12 - 13,3%, huaʻai K - 105,4%, calcium - 16,5%, phosphorus - 17,4%, manganese - 13,5%, selenium - 20,2%
- 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 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 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 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.
- 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.
- 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 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.
- 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: ʻo ka nui o ka calorie 172 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, pehea ka maikaʻi o ka souffle spinach, nā calorie, nā meaʻai, nā waiwai pono spinau souffle