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 | 34 kCal | 1684 kCal | 2% | 5.9% | 4953 G |
| Nā Paena | 2.99 G | 76 G | 3.9% | 11.5% | 2542 G |
| kona kaikea a | 0.38 G | 56 G | 0.7% | 2.1% | 14737 G |
| Carbohydrates | 1.64 G | 219 G | 0.7% | 2.1% | 13354 G |
| Puluniu alimentary | 3.1 G | 20 G | 15.5% | 45.6% | 645 G |
| ka wai | 91.04 G | 2273 G | 4% | 11.8% | 2497 G |
| ka lehu | 0.85 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 431 µg | 900 µg | 47.9% | 140.9% | 209 G |
| beta carotenes | 5.167 mg | 5 mg | 103.3% | 303.8% | 97 G |
| Lutein + Zeaxanthin | 9532 µg | ~ | |||
| Wikamina B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 9.7% | 3000 G |
| ʻO Vitamin B2, riboflavin | 0.065 mg | 1.8 mg | 3.6% | 10.6% | 2769 G |
| ʻO Vitamin B4, koho | 2.1 mg | 500 mg | 0.4% | 1.2% | 23810 G |
| ʻO Vitamin B5, pantothenic | 0.083 mg | 5 mg | 1.7% | 5% | 6024 G |
| ʻO Vitamin B6, pyridoxine | 0.067 mg | 2 mg | 3.4% | 10% | 2985 G |
| ʻO Vitamin B9, folate | 33 µg | 400 µg | 8.3% | 24.4% | 1212 G |
| ʻO Vitamin C, ascorbic | 18.2 mg | 90 mg | 20.2% | 59.4% | 495 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 2.13 mg | 15 mg | 14.2% | 41.8% | 704 G |
| Wikamina K, phylloquinone | 415.1 µg | 120 µg | 345.9% | 1017.4% | 29 G |
| ʻO Vitamin PP, NE | 0.486 mg | 20 mg | 2.4% | 7.1% | 4115 G |
| Nā Macronutrients | |||||
| Potauma, K | 216 mg | 2500 mg | 8.6% | 25.3% | 1157 G |
| Kalipuna, Ca | 128 mg | 1000 mg | 12.8% | 37.6% | 781 G |
| Makanekiuma, Mg | 24 mg | 400 mg | 6% | 17.6% | 1667 G |
| Sodoma, Na | 255 mg | 1300 mg | 19.6% | 57.6% | 510 G |
| Sulphur, S | 29.9 mg | 1000 mg | 3% | 8.8% | 3344 G |
| Pākuʻi, P | 32 mg | 800 mg | 4% | 11.8% | 2500 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.75 mg | 18 mg | 9.7% | 28.5% | 1029 G |
| Manganese, Mn | 0.4 mg | 2 mg | 20% | 58.8% | 500 G |
| Keleawe, Cu | 133 µg | 1000 µg | 13.3% | 39.1% | 752 G |
| Selenium, Inā | 1.1 µg | 55 µg | 2% | 5.9% | 5000 G |
| Kiniki, Zn | 0.37 mg | 12 mg | 3.1% | 9.1% | 3243 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.95 G | max 100 g | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.176 G | ~ | |||
| valine | 0.193 G | ~ | |||
| Histidine * | 0.07 G | ~ | |||
| Isoleucine | 0.151 G | ~ | |||
| leucine | 0.257 G | ~ | |||
| lysine | 0.187 G | ~ | |||
| methionine | 0.065 G | ~ | |||
| ekolu | 0.156 G | ~ | |||
| tryptophan | 0.049 G | ~ | |||
| phenylalanine | 0.171 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.195 G | ~ | |||
| ʻAkika Aspartic | 0.304 G | ~ | |||
| glycine | 0.169 G | ~ | |||
| ʻAkika glutamic | 0.41 G | ~ | |||
| proline | 0.135 G | ~ | |||
| serine | 0.119 G | ~ | |||
| tyrosin | 0.109 G | ~ | |||
| cysteine | 0.032 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.085 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 | 0.003 G | ~ | |||
| 16: 0 Palmitic | 0.065 G | ~ | |||
| 18: 0 Stearin | 0.012 G | ~ | |||
| ʻO nā waikawa momona momona | 0.024 G | min 16.8 г | 0.1% | 0.3% | |
| 16: 1 Palmitoleic | 0.016 G | ~ | |||
| 18:1 Olein (omega-9) | 0.008 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.16 G | mai 11.2 ke 20.6 | 1.4% | 4.1% | |
| 18: 2 Linoleika | 0.046 G | ~ | |||
| 18: 3 Linolenika | 0.114 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.114 G | mai 0.9 ke 3.7 | 12.7% | 37.4% | |
| ʻO ka Omega-6 ka mea momona acids | 0.046 G | mai 4.7 ke 16.8 | 1% | 2.9% |
ʻO ka waiwai o ka ikehu 34 kcal.
- kīʻaha = 163 g (55.4 kCal)
- 0,5 kīʻaha = 86 g (29.2 kCal)
Turnip me nā mea kanu, paʻahau, paila, me ka paʻakai waiwai i nā wikamina a me nā minelala e like me: wikamina A - 47,9%, beta-carotene - 103,3%, wikamina C - 20,2%, wikamina E - 14,2%, wikamina K - 345,9%, calcium - 12,8%, manganese - 20%, keleawe - 13,3%
- 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 nui o ka calorie 34 kcal, ka hoʻohui kemika, ka waiwai kūpono, nā wikamina, nā minelala, he aha nā hua Turnip me nā mea kanu, paʻahau, paila ʻia, me ka paʻakai, nā calorie, nā mea pono, nā waiwai pono Turnip me nā mea kanu, paʻahau, paila, me ka paʻakai