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 | 29 kCal | 1684 kCal | 1.7% | 5.9% | 5807 G |
| Nā Paena | 3.35 G | 76 G | 4.4% | 15.2% | 2269 G |
| kona kaikea a | 0.42 G | 56 G | 0.8% | 2.8% | 13333 G |
| Carbohydrates | 1.58 G | 219 G | 0.7% | 2.4% | 13861 G |
| Puluniu alimentary | 3.4 G | 20 G | 17% | 58.6% | 588 G |
| ka wai | 90.4 G | 2273 G | 4% | 13.8% | 2514 G |
| ka lehu | 0.85 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 538 µg | 900 µg | 59.8% | 206.2% | 167 G |
| beta carotenes | 6.459 mg | 5 mg | 129.2% | 445.5% | 77 G |
| Lutein + Zeaxanthin | 11915 µg | ~ | |||
| Wikamina B1, thiamine | 0.054 mg | 1.5 mg | 3.6% | 12.4% | 2778 G |
| ʻO Vitamin B2, riboflavin | 0.074 mg | 1.8 mg | 4.1% | 14.1% | 2432 G |
| ʻO Vitamin B4, koho | 0.5 mg | 500 mg | 0.1% | 0.3% | 100000 G |
| ʻO Vitamin B5, pantothenic | 0.069 mg | 5 mg | 1.4% | 4.8% | 7246 G |
| ʻO Vitamin B6, pyridoxine | 0.067 mg | 2 mg | 3.4% | 11.7% | 2985 G |
| ʻO Vitamin B9, folate | 39 µg | 400 µg | 9.8% | 33.8% | 1026 G |
| ʻO Vitamin C, ascorbic | 21.8 mg | 90 mg | 24.2% | 83.4% | 413 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 2.66 mg | 15 mg | 17.7% | 61% | 564 G |
| Wikamina K, phylloquinone | 518.9 µg | 120 µg | 432.4% | 1491% | 23 G |
| ʻO Vitamin PP, NE | 0.468 mg | 20 mg | 2.3% | 7.9% | 4274 G |
| Nā Macronutrients | |||||
| Potauma, K | 224 mg | 2500 mg | 9% | 31% | 1116 G |
| Kalipuna, Ca | 152 mg | 1000 mg | 15.2% | 52.4% | 658 G |
| Makanekiuma, Mg | 26 mg | 400 mg | 6.5% | 22.4% | 1538 G |
| Sodoma, Na | 15 mg | 1300 mg | 1.2% | 4.1% | 8667 G |
| Sulphur, S | 33.5 mg | 1000 mg | 3.4% | 11.7% | 2985 G |
| Pākuʻi, P | 34 mg | 800 mg | 4.3% | 14.8% | 2353 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.94 mg | 18 mg | 10.8% | 37.2% | 928 G |
| Manganese, Mn | 0.475 mg | 2 mg | 23.8% | 82.1% | 421 G |
| Keleawe, Cu | 150 µg | 1000 µg | 15% | 51.7% | 667 G |
| Selenium, Inā | 1.2 µg | 55 µg | 2.2% | 7.6% | 4583 G |
| Kiniki, Zn | 0.41 mg | 12 mg | 3.4% | 11.7% | 2927 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.75 G | max 100 g | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.21 G | ~ | |||
| valine | 0.228 G | ~ | |||
| Histidine * | 0.081 G | ~ | |||
| Isoleucine | 0.173 G | ~ | |||
| leucine | 0.307 G | ~ | |||
| lysine | 0.218 G | ~ | |||
| methionine | 0.076 G | ~ | |||
| ekolu | 0.184 G | ~ | |||
| tryptophan | 0.058 G | ~ | |||
| phenylalanine | 0.206 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.229 G | ~ | |||
| ʻAkika Aspartic | 0.353 G | ~ | |||
| glycine | 0.201 G | ~ | |||
| ʻAkika glutamic | 0.457 G | ~ | |||
| proline | 0.158 G | ~ | |||
| serine | 0.137 G | ~ | |||
| tyrosin | 0.13 G | ~ | |||
| cysteine | 0.038 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.099 G | max 18.7 g | |||
| 8: 0 Caprylic | 0.002 G | ~ | |||
| 10: 0 Pūlima | 0.002 G | ~ | |||
| 12: 0 Lauric | 0.002 G | ~ | |||
| 14: 0 Kaʻaina | 0.004 G | ~ | |||
| 16: 0 Palmitic | 0.076 G | ~ | |||
| 18: 0 Stearin | 0.014 G | ~ | |||
| ʻO nā waikawa momona momona | 0.028 G | min 16.8 г | 0.2% | 0.7% | |
| 16: 1 Palmitoleic | 0.02 G | ~ | |||
| 18:1 Olein (omega-9) | 0.007 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.17 G | mai 11.2 ke 20.6 | 1.5% | 5.2% | |
| 18: 2 Linoleika | 0.051 G | ~ | |||
| 18: 3 Linolenika | 0.119 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.119 G | mai 0.9 ke 3.7 | 13.2% | 45.5% | |
| ʻO ka Omega-6 ka mea momona acids | 0.051 G | mai 4.7 ke 16.8 | 1.1% | 3.8% |
ʻO ka waiwai o ka ikehu 29 kcal.
- kīʻaha = 164 g (47.6 kCal)
- pūʻolo (10 oz) hua = 220 g (63.8 kCal)
Turnips, greens, hau, paila, ʻaʻohe paʻakai waiwai i nā wikamina a me nā minelala e like me: wikamina A - 59,8%, beta-carotene - 129,2%, wikamina C - 24,2%, wikamina E - 17,7%, wikamina K - 432,4%, calcium - 15,2%, manganese - 23,8%, keleawe - 15%
- 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 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.
- 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.
- 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 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.
Nā huaʻōlelo: ʻo ka waiwai o ka calorie 29 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha nā pono o Turnips, greens, paʻahau, paila, ʻaʻohe paʻakai, nā calorie, nā mea pono, nā waiwai pono Turnips, nā greens, ka paʻakai, ka paila, ʻaʻohe paʻakai