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 | 102 kCal | 1684 kCal | 6.1% | 6% | 1651 G |
| Nā Paena | 4.8 G | 76 G | 6.3% | 6.2% | 1583 G |
| kona kaikea a | 0.47 G | 56 G | 0.8% | 0.8% | 11915 G |
| Carbohydrates | 19 G | 219 G | 8.7% | 8.5% | 1153 G |
| nā huaʻala kumulani | 2.4 G | ~ | |||
| Puluniu alimentary | 1.1 G | 20 G | 5.5% | 5.4% | 1818 G |
| ka wai | 70 G | 2273 G | 3.1% | 3% | 3247 G |
| ka lehu | 2.7 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 300 µg | 900 µg | 33.3% | 32.6% | 300 G |
| beta carotenes | 1.8 mg | 5 mg | 36% | 35.3% | 278 G |
| Wikamina B1, thiamine | 0.15 mg | 1.5 mg | 10% | 9.8% | 1000 G |
| ʻO Vitamin B2, riboflavin | 0.17 mg | 1.8 mg | 9.4% | 9.2% | 1059 G |
| ʻO Vitamin B4, koho | 38.5 mg | 500 mg | 7.7% | 7.5% | 1299 G |
| ʻO Vitamin B5, pantothenic | 0.85 mg | 5 mg | 17% | 16.7% | 588 G |
| ʻO Vitamin B6, pyridoxine | 0.63 mg | 2 mg | 31.5% | 30.9% | 317 G |
| ʻO Vitamin B9, folate | 25 µg | 400 µg | 6.3% | 6.2% | 1600 G |
| ʻO Vitamin C, ascorbic | 45 mg | 90 mg | 50% | 49% | 200 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 6.6% | 1500 G |
| Wikamina H, biotin | 4.5 µg | 50 µg | 9% | 8.8% | 1111 G |
| Wikamina K, phylloquinone | 11.4 µg | 120 µg | 9.5% | 9.3% | 1053 G |
| ʻO Vitamin PP, NE | 2.6 mg | 20 mg | 13% | 12.7% | 769 G |
| niacin | 1.9 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 875 mg | 2500 mg | 35% | 34.3% | 286 G |
| Kalipuna, Ca | 20 mg | 1000 mg | 2% | 2% | 5000 G |
| Makanekiuma, Mg | 50 mg | 400 mg | 12.5% | 12.3% | 800 G |
| Sodoma, Na | 15 mg | 1300 mg | 1.2% | 1.2% | 8667 G |
| Sulphur, S | 51 mg | 1000 mg | 5.1% | 5% | 1961 G |
| Pākuʻi, P | 68 mg | 800 mg | 8.5% | 8.3% | 1176 G |
| ʻO Chlorine, Cl | 232 mg | 2300 mg | 10.1% | 9.9% | 991 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 2.3 mg | 18 mg | 12.8% | 12.5% | 783 G |
| ʻIodine, ʻo wau | 9 µg | 150 µg | 6% | 5.9% | 1667 G |
| ʻO Cobalt, Co | 25 µg | 10 µg | 250% | 245.1% | 40 G |
| Manganese, Mn | 0.2 mg | 2 mg | 10% | 9.8% | 1000 G |
| Keleawe, Cu | 460 µg | 1000 µg | 46% | 45.1% | 217 G |
| Molybdenum, Mo. | 30 µg | 70 µg | 42.9% | 42.1% | 233 G |
| Selenium, Inā | 5.3 µg | 55 µg | 9.6% | 9.4% | 1038 G |
| Kiniki, Zn | 1.1 mg | 12 mg | 9.2% | 9% | 1091 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 1 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 18 G | max 100 g | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.1 G | max 18.7 g | |||
| ʻO nā waikawa momona polyunsaturated | |||||
| ʻO ka Omega-3 ka mea momona acids | 0.007 G | mai 0.9 ke 3.7 | 0.8% | 0.8% | |
| ʻO ka Omega-6 ka mea momona acids | 0.152 G | mai 4.7 ke 16.8 | 3.2% | 3.1% |
ʻO ka waiwai o ka ikehu 102 kcal.
- Tablespoon ("ma luna" koe nā meaʻai wai) = 30 g (30.6 kcal)
- Teaspoon ("luna" koe nā meaʻai wai) = 10 g (10.2 kcal)
Pāpaʻi Tomato. Mea ʻai kēpau waiwai i nā wikamina a me nā minelala e like me: wikamina A - 33,3%, beta-carotene - 36%, wikamina B5 - 17%, wikamina B6 - 31,5%, wikamina C - 50%, wikamina PP - 13%, potassium - 35%, magnesium - 12,5%, hao - 12,8%, cobalt - 250%, keleawe - 46%, molybdenum - 42,9%
- 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 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 C komo i nā hopena redox, ka hana o ka ʻōnaehana pale, paipai i ka lawe ʻana o ka hao. ʻO ka hemahema ke alakaʻi i nā gum a hoʻokuʻu ʻia, nā nosebleeds ma muli o ka hoʻonui ʻia o ka permeability a me ka palupalu o nā capillaries o ke koko.
- 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.
- 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.
- 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.
- 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.
Nā RESIPA ME KA HUA Pepa Tomato. Mea ʻai kēkē
Nā huaʻōlelo: ka nui o ka calorie 102 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka hoʻohana o ka paʻi kōmato. ʻO ka meaʻai kēpau, nā calories, nā meaʻai, nā pono pono Tomato kāpili. Mea ʻai kēkē
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.