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 | 82 kCal | 1684 kCal | 4.9% | 6% | 2054 G |
| Nā Paena | 16.77 G | 76 G | 22.1% | 27% | 453 G |
| kona kaikea a | 1.2 G | 56 G | 2.1% | 2.6% | 4667 G |
| ka wai | 79.37 G | 2273 G | 3.5% | 4.3% | 2864 G |
| ka lehu | 1.2 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 15 µg | 900 µg | 1.7% | 2.1% | 6000 G |
| Retinol | 0.015 mg | ~ | |||
| Wikamina B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 4% | 3000 G |
| ʻO Vitamin B2, riboflavin | 0.085 mg | 1.8 mg | 4.7% | 5.7% | 2118 G |
| ʻO Vitamin B4, koho | 80.9 mg | 500 mg | 16.2% | 19.8% | 618 G |
| ʻO Vitamin B5, pantothenic | 0.58 mg | 5 mg | 11.6% | 14.1% | 862 G |
| ʻO Vitamin B6, pyridoxine | 0.076 mg | 2 mg | 3.8% | 4.6% | 2632 G |
| ʻO Vitamin B9, folate | 44 µg | 400 µg | 11% | 13.4% | 909 G |
| ʻO Vitamin B12, cobalamin | 2.15 µg | 3 µg | 71.7% | 87.4% | 140 G |
| ʻO Vitamin C, ascorbic | 0.9 mg | 90 mg | 1% | 1.2% | 10000 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 1.5 mg | 15 mg | 10% | 12.2% | 1000 G |
| Wikamina K, phylloquinone | 0.1 µg | 120 µg | 0.1% | 0.1% | 120000 G |
| ʻO Vitamin PP, NE | 2.28 mg | 20 mg | 11.4% | 13.9% | 877 G |
| Nā Macronutrients | |||||
| Potauma, K | 296 mg | 2500 mg | 11.8% | 14.4% | 845 G |
| Kalipuna, Ca | 60 mg | 1000 mg | 6% | 7.3% | 1667 G |
| Makanekiuma, Mg | 33 mg | 400 mg | 8.3% | 10.1% | 1212 G |
| Sodoma, Na | 94 mg | 1300 mg | 7.2% | 8.8% | 1383 G |
| Sulphur, S | 167.7 mg | 1000 mg | 16.8% | 20.5% | 596 G |
| Pākuʻi, P | 270 mg | 800 mg | 33.8% | 41.2% | 296 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.83 mg | 18 mg | 4.6% | 5.6% | 2169 G |
| Manganese, Mn | 0.522 mg | 2 mg | 26.1% | 31.8% | 383 G |
| Keleawe, Cu | 685 µg | 1000 µg | 68.5% | 83.5% | 146 G |
| Selenium, Inā | 36.7 µg | 55 µg | 66.7% | 81.3% | 150 G |
| Kiniki, Zn | 1.76 mg | 12 mg | 14.7% | 17.9% | 682 G |
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 1.463 G | ~ | |||
| valine | 0.786 G | ~ | |||
| Histidine * | 0.341 G | ~ | |||
| Isoleucine | 0.811 G | ~ | |||
| leucine | 1.329 G | ~ | |||
| lysine | 1.457 G | ~ | |||
| methionine | 0.472 G | ~ | |||
| ekolu | 0.676 G | ~ | |||
| tryptophan | 0.234 G | ~ | |||
| phenylalanine | 0.706 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.947 G | ~ | |||
| ʻAkika Aspartic | 1.731 G | ~ | |||
| glycine | 1.009 G | ~ | |||
| ʻAkika glutamic | 2.856 G | ~ | |||
| proline | 0.553 G | ~ | |||
| serine | 0.66 G | ~ | |||
| tyrosin | 0.558 G | ~ | |||
| cysteine | 0.188 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 133 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.181 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.005 G | ~ | |||
| 16: 0 Palmitic | 0.111 G | ~ | |||
| 18: 0 Stearin | 0.049 G | ~ | |||
| ʻO nā waikawa momona momona | 0.244 G | min 16.8 г | 1.5% | 1.8% | |
| 16: 1 Palmitoleic | 0.027 G | ~ | |||
| 18:1 Olein (omega-9) | 0.147 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.012 G | ~ | |||
| 22: 1 ʻO Erucova (omega-9) | 0.05 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.367 G | mai 11.2 ke 20.6 | 3.3% | 4% | |
| 18: 2 Linoleika | 0.09 G | ~ | |||
| 18: 3 Linolenika | 0.028 G | ~ | |||
| 18: 4 Kealakekua Omega-3 | 0.001 G | ~ | |||
| 20: 4 ʻAikakika | 0.056 G | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.119 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.195 G | mai 0.9 ke 3.7 | 21.7% | 26.5% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.047 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 0.146 G | mai 4.7 ke 16.8 | 3.1% | 3.8% |
ʻO ka waiwai o ka ikehu 82 kcal.
- 3 oz = 85 Bi (69.7 kCal)
ʻAiʻa muliwai, ʻāhiu, mahu waiwai i nā wikamina a me nā minelala e like me: choline - 16,2%, wikamina B5 - 11,6%, wikamina B9 - 11%, wikamina B12 - 71,7%, wikamina PP - 11,4%, potassium - 11,8 %, phosphorous - 33,8%, manganese - 26,1%, keleawe - 68,5%, selenium - 66,7%, kiniki - 14,7%
- 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 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.
- 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.
- 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.
- 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.
- 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.
Nā huaʻōlelo: ʻo ka nui o ka calorie 82 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka pono no ka maʻi ʻaʻai muliwai, hihiu, ʻūlū ʻia, nā calorie, nā mea pono, nā pono pono ʻole o ka maʻi ʻaʻai muliwai, ahiu, mahu