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 | 601 kCal | 1684 kCal | 35.7% | 5.9% | 280 G |
Nā Paena | 20.7 G | 76 G | 27.2% | 4.5% | 367 G |
kona kaikea a | 52.9 G | 56 G | 94.5% | 15.7% | 106 G |
Carbohydrates | 10.5 G | 219 G | 4.8% | 0.8% | 2086 G |
Puluniu alimentary | 5 G | 20 G | 25% | 4.2% | 400 G |
ka wai | 8 G | 2273 G | 0.4% | 0.1% | 28413 G |
ka lehu | 2.9 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 5 µg | 900 µg | 0.6% | 0.1% | 18000 G |
beta carotenes | 0.03 mg | 5 mg | 0.6% | 0.1% | 16667 G |
Wikamina B1, thiamine | 1.84 mg | 1.5 mg | 122.7% | 20.4% | 82 G |
ʻO Vitamin B2, riboflavin | 0.18 mg | 1.8 mg | 10% | 1.7% | 1000 G |
ʻO Vitamin B4, koho | 55.1 mg | 500 mg | 11% | 1.8% | 907 G |
ʻO Vitamin B5, pantothenic | 1.13 mg | 5 mg | 22.6% | 3.8% | 442 G |
ʻO Vitamin B6, pyridoxine | 1.345 mg | 2 mg | 67.3% | 11.2% | 149 G |
ʻO Vitamin B9, folate | 227 µg | 400 µg | 56.8% | 9.5% | 176 G |
ʻO Vitamin C, ascorbic | 1.4 mg | 90 mg | 1.6% | 0.3% | 6429 G |
ʻO ka wikamina E, alpha tocopherol, TE | 31.2 mg | 15 mg | 208% | 34.6% | 48 G |
Wikamina H, biotin | 7.8 µg | 50 µg | 15.6% | 2.6% | 641 G |
ʻO Vitamin PP, NE | 15.7 mg | 20 mg | 78.5% | 13.1% | 127 G |
niacin | 10.1 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 647 mg | 2500 mg | 25.9% | 4.3% | 386 G |
Kalipuna, Ca | 367 mg | 1000 mg | 36.7% | 6.1% | 272 G |
ʻO Silicon, Si | 8 mg | 30 mg | 26.7% | 4.4% | 375 G |
Makanekiuma, Mg | 317 mg | 400 mg | 79.3% | 13.2% | 126 G |
Sodoma, Na | 160 mg | 1300 mg | 12.3% | 2% | 813 G |
Sulphur, S | 207.8 mg | 1000 mg | 20.8% | 3.5% | 481 G |
Pākuʻi, P | 530 mg | 800 mg | 66.3% | 11% | 151 G |
ʻO Chlorine, Cl | 47 mg | 2300 mg | 2% | 0.3% | 4894 G |
Nā Huli Huli | |||||
Aluminium, Al | 296 µg | ~ | |||
ʻO Bohr, B | 113.5 µg | ~ | |||
ʻO Vanadium, V | 84.1 µg | ~ | |||
ʻO Iron, Fe | 6.1 mg | 18 mg | 33.9% | 5.6% | 295 G |
ʻIodine, ʻo wau | 6.8 µg | 150 µg | 4.5% | 0.7% | 2206 G |
ʻO Cobalt, Co | 5.3 µg | 10 µg | 53% | 8.8% | 189 G |
Likiuma, Li | 7.1 µg | ~ | |||
Manganese, Mn | 1.95 mg | 2 mg | 97.5% | 16.2% | 103 G |
Keleawe, Cu | 1800 µg | 1000 µg | 180% | 30% | 56 G |
Molybdenum, Mo. | 19.5 µg | 70 µg | 27.9% | 4.6% | 359 G |
Nickel, ni | 144 µg | ~ | |||
ʻO Rubidium, Rb | 26 µg | ~ | |||
Selenium, Inā | 53 µg | 55 µg | 96.4% | 16% | 104 G |
Strontium, Sr. | 27.2 µg | ~ | |||
ʻO Titan, ʻo ʻoe | 27.9 µg | ~ | |||
Fluorine, F | 91 µg | 4000 µg | 2.3% | 0.4% | 4396 G |
ʻO Chrome, Cr | 1.3 µg | 50 µg | 2.6% | 0.4% | 3846 G |
Kiniki, Zn | 5 mg | 12 mg | 41.7% | 6.9% | 240 G |
Zirconium, Zr | 164 µg | ~ | |||
Kālepa i hiki ke hiki keʻai | |||||
Pākaʻi a me dextrins | 7.1 G | ~ | |||
Mono- a me nā disaccharides (sugars) | 3.4 G | max 100 g | |||
Nā Pono ʻAkino Pono | 6.479 G | ~ | |||
ʻO Arginine * | 1.785 G | ~ | |||
valine | 1.071 G | ~ | |||
Histidine * | 0.523 G | ~ | |||
Isoleucine | 0.694 G | ~ | |||
leucine | 1.343 G | ~ | |||
lysine | 0.71 G | ~ | |||
methionine | 0.39 G | ~ | |||
Methionine + Cysteine | 0.79 G | ~ | |||
ekolu | 0.885 G | ~ | |||
tryptophan | 0.337 G | ~ | |||
phenylalanine | 1.049 G | ~ | |||
Phenylalanine + Tyrosine | 1.59 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | 13.121 G | ~ | |||
alanina | 0.858 G | ~ | |||
ʻAkika Aspartic | 1.789 G | ~ | |||
glycine | 1.13 G | ~ | |||
ʻAkika glutamic | 4.124 G | ~ | |||
proline | 1.18 G | ~ | |||
serine | 0.792 G | ~ | |||
tyrosin | 0.544 G | ~ | |||
cysteine | 0.396 G | ~ | |||
ʻO Sterola | |||||
beta sitosterol | 150 mg | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 5.7 G | max 18.7 g | |||
16: 0 Palmitic | 3.2 G | ~ | |||
18: 0 Stearin | 2.1 G | ~ | |||
22: 0 | 0.3 G | ~ | |||
ʻO nā waikawa momona momona | 12.5 G | min 16.8 г | 74.4% | 12.4% | |
18:1 Olein (omega-9) | 12.5 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 31.9 G | mai 11.2 ke 20.6 | 154.9% | 25.8% | |
18: 2 Linoleika | 31.8 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 31.8 G | mai 4.7 ke 16.8 | 189.3% | 31.5% |
ʻO ka waiwai o ka ikehu 601 kcal.
- Vitamin B1 ʻo ia kahi ʻāpana o nā enzyme koʻikoʻi o ka carbohydrate a me ka metabolism ikehu, ka mea e hāʻawi i ke kino me ka ikehu a me nā mea ea, a me ka metabolism o nā lālā amino acid. ʻO ka hemahema o kēia wikamina e alakaʻi i nā maʻi koʻikoʻi o nā ʻōnaehana hopohopo, digestive a me ka maʻi maʻi.
- 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 komo i ka mālama ʻana i ka pane pale pale, kaohi a me nā kaʻina hauʻoli i ka ʻōnaehana waena, i ka hoʻololi ʻana o nā amino acid, i ka metabolism o ka tryptophan, lipids a me nā nucleic acid, kōkua i ka hana maʻamau o nā erythrocytes, ka mālama ʻana i ka pae maʻamau. o ka homocysteine i ke koko. ʻAʻole lawa ka lawe ʻana o ka wikamina B6 i ka hoʻoliʻiliʻi o ka makemake, kahi hewa i ke ʻano o ka ʻili, ka hoʻomohala ʻana o ka homocysteinemia, anemia.
- 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 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 ka Vitamin H komo i loko o ka synthesive o nā momona, glycogen, ka metabolism o nā amino acid. ʻO ka lawa ʻole o ka lawe ʻana i kēia wikamina hiki ke alakaʻi i ka hoʻohaunaele ʻana i ke kūlana maʻamau o ka ʻili.
- 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.
- Silicon Hoʻokomo ʻia ma ke ʻano he mea kūkulu i glycosaminoglycans a hoʻoulu i ka synthes collagen.
- 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.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
- 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.
- Molybdenum he cofactor o nā enzyme he nui e hāʻawi i ka metabolism o ka sulfur-i loaʻa nā amino acid, purine a me pyrimidines.
- 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.
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.