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 | 279 kCal | 1684 kCal | 16.6% | 5.9% | 604 G |
| Nā Paena | 11.26 G | 76 G | 14.8% | 5.3% | 675 G |
| kona kaikea a | 14.64 G | 56 G | 26.1% | 9.4% | 383 G |
| Carbohydrates | 25.59 G | 219 G | 11.7% | 4.2% | 856 G |
| Puluniu alimentary | 0.8 G | 20 G | 4% | 1.4% | 2500 G |
| ka wai | 45.76 G | 2273 G | 2% | 0.7% | 4967 G |
| ka lehu | 1.95 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 22 µg | 900 µg | 2.4% | 0.9% | 4091 G |
| Retinol | 0.02 mg | ~ | |||
| alpha carotenes | 2 µg | ~ | |||
| beta carotenes | 0.017 mg | 5 mg | 0.3% | 0.1% | 29412 G |
| ʻO beta Cryptoxanthin | 6 µg | ~ | |||
| Lutein + Zeaxanthin | 28 µg | ~ | |||
| Wikamina B1, thiamine | 0.25 mg | 1.5 mg | 16.7% | 6% | 600 G |
| ʻO Vitamin B2, riboflavin | 0.23 mg | 1.8 mg | 12.8% | 4.6% | 783 G |
| ʻO Vitamin B4, koho | 32.6 mg | 500 mg | 6.5% | 2.3% | 1534 G |
| ʻO Vitamin B5, pantothenic | 0.24 mg | 5 mg | 4.8% | 1.7% | 2083 G |
| ʻO Vitamin B6, pyridoxine | 0.06 mg | 2 mg | 3% | 1.1% | 3333 G |
| ʻO Vitamin B9, folate | 65 µg | 400 µg | 16.3% | 5.8% | 615 G |
| ʻO Vitamin B12, cobalamin | 0.59 µg | 3 µg | 19.7% | 7.1% | 508 G |
| ʻO Vitamin C, ascorbic | 1.5 mg | 90 mg | 1.7% | 0.6% | 6000 G |
| ʻO ka wikamina D, ka kalipola | 0.9 µg | 10 µg | 9% | 3.2% | 1111 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 2.4% | 1500 G |
| Wikamina K, phylloquinone | 7.9 µg | 120 µg | 6.6% | 2.4% | 1519 G |
| ʻO Vitamin PP, NE | 2.31 mg | 20 mg | 11.6% | 4.2% | 866 G |
| Pāpale | 98.2 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 220 mg | 2500 mg | 8.8% | 3.2% | 1136 G |
| Kalipuna, Ca | 120 mg | 1000 mg | 12% | 4.3% | 833 G |
| Makanekiuma, Mg | 27 mg | 400 mg | 6.8% | 2.4% | 1481 G |
| Sodoma, Na | 434 mg | 1300 mg | 33.4% | 12% | 300 G |
| Sulphur, S | 112.6 mg | 1000 mg | 11.3% | 4.1% | 888 G |
| Pākuʻi, P | 137 mg | 800 mg | 17.1% | 6.1% | 584 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.56 mg | 18 mg | 8.7% | 3.1% | 1154 G |
| Manganese, Mn | 0.262 mg | 2 mg | 13.1% | 4.7% | 763 G |
| Keleawe, Cu | 66 µg | 1000 µg | 6.6% | 2.4% | 1515 G |
| Selenium, Inā | 48.4 µg | 55 µg | 88% | 31.5% | 114 G |
| Kiniki, Zn | 0.58 mg | 12 mg | 4.8% | 1.7% | 2069 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 3.67 G | max 100 g | |||
| ʻO Glucose (dextrose) | 1 G | ~ | |||
| lactose | 0.2 G | ~ | |||
| maltose | 0.43 G | ~ | |||
| maʻi maʻi | 0.1 G | ~ | |||
| huahua | 1.93 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 37 mg | ʻoi aku ka nui o 300 mg | |||
| ʻAkika momona | |||||
| Transgender | 0.128 G | max 1.9 g | |||
| nā momona trans monounsaturated | 0.067 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 2.833 G | max 18.7 g | |||
| 4: 0 Aila | 0.025 G | ~ | |||
| 6: 0 naelona | 0.024 G | ~ | |||
| 8: 0 Caprylic | 0.02 G | ~ | |||
| 10: 0 Pūlima | 0.045 G | ~ | |||
| 12: 0 Lauric | 0.048 G | ~ | |||
| 14: 0 Kaʻaina | 0.164 G | ~ | |||
| 15: 0 Pentadecanoic | 0.019 G | ~ | |||
| 16: 0 Palmitic | 1.613 G | ~ | |||
| 17-0 margarine | 0.021 G | ~ | |||
| 18: 0 Stearin | 0.75 G | ~ | |||
| 20: 0 ʻAikakika | 0.048 G | ~ | |||
| 22: 0 | 0.038 G | ~ | |||
| 24: 0 Lignoceric | 0.017 G | ~ | |||
| ʻO nā waikawa momona momona | 4.005 G | min 16.8 г | 23.8% | 8.5% | |
| 14: 1 ʻO Myristoleic | 0.015 G | ~ | |||
| 16: 1 Palmitoleic | 0.049 G | ~ | |||
| 16: 1 mau inoa | 0.044 G | ~ | |||
| 16: 1 unuhi | 0.006 G | ~ | |||
| 17: 1 ʻO Heptadecene | 0.009 G | ~ | |||
| 18:1 Olein (omega-9) | 3.849 G | ~ | |||
| 18: 1 mau inoa | 3.788 G | ~ | |||
| 18: 1 unuhi | 0.061 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.07 G | ~ | |||
| 22: 1 ʻO Erucova (omega-9) | 0.007 G | ~ | |||
| 22: 1 mau inoa | 0.007 G | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.005 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 5.952 G | mai 11.2 ke 20.6 | 53.1% | 19% | |
| 18: 2 Linoleika | 5.187 G | ~ | |||
| 18: 2 trans isomer, ʻaʻole hoʻoholo | 0.061 G | ~ | |||
| 18: 2 ʻO Omega-6, cis, cis | 5.106 G | ~ | |||
| 18: 2 ʻO Conjugated Linoleic Acid | 0.02 G | ~ | |||
| 18: 3 Linolenika | 0.639 G | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.614 G | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.024 G | ~ | |||
| 18: 4 Kealakekua Omega-3 | 0.002 G | ~ | |||
| 20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.007 G | ~ | |||
| 20: 3 Eicosatriene | 0.006 G | ~ | |||
| 20: 3 ʻO Omega-6 | 0.006 G | ~ | |||
| 20: 4 ʻAikakika | 0.011 G | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.03 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.712 G | mai 0.9 ke 3.7 | 79.1% | 28.4% | |
| 22: 4 Docosatetraene, Omega-6 | 0.005 G | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 G | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.061 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 5.159 G | mai 4.7 ke 16.8 | 100% | 35.8% |
ʻO ka waiwai o ka ikehu 279 kcal.
- sanewai = 183 g (510.6 kCal)
ʻO ka meaʻai wikiwiki, ka sanwī iʻa me ka meaʻai tartar a me ka tī waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 16,7%, wikamina B2 - 12,8%, wikamina B9 - 16,3%, wikamina B12 - 19,7%, wikamina PP - 11,6%, calcium - 12%, phosphorus - 17,1%, manganese - 13,1%, selenium - 88%
- 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.
- Vitamin B2 komo i loko o nā hopena redox, hoʻonui i ka ʻike kala o ka mea nānā ʻike a me ka hoʻopili pouli. Loaʻa ka lawa ʻole o ka lawe ʻia ʻana o ka wikamina B2 me ka hōʻino ʻia i ke ʻano o ka ʻili, nā membrane mucous, nā kukui i hōʻino ʻole ʻia a me ka ʻike o ke ahiahi.
- 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.
- 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 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.
- 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.
Nā huaʻōlelo: ʻo ka nui o ka calorie 279 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, pehea ka pono o ka meaʻai wikiwiki, ka iʻa iʻa me ka ipu tartar a me ka tī, nā calorie, nā mea pono, nā pono pono ka meaʻai wikiwiki, ka sanwī iʻa me ka ipu tartar a me ka tī