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 | 257 kCal | 1684 kCal | 15.3% | 6% | 655 G |
| Nā Paena | 10.29 G | 76 G | 13.5% | 5.3% | 739 G |
| kona kaikea a | 12.45 G | 56 G | 22.2% | 8.6% | 450 G |
| Carbohydrates | 25.69 G | 219 G | 11.7% | 4.6% | 852 G |
| Puluniu alimentary | 1 G | 20 G | 5% | 1.9% | 2000 G |
| ka wai | 48.44 G | 2273 G | 2.1% | 0.8% | 4692 G |
| ka lehu | 2.13 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 6 µg | 900 µg | 0.7% | 0.3% | 15000 G |
| Retinol | 0.001 mg | ~ | |||
| alpha carotenes | 3 µg | ~ | |||
| beta carotenes | 0.044 mg | 5 mg | 0.9% | 0.4% | 11364 G |
| ʻO beta Cryptoxanthin | 7 µg | ~ | |||
| Lutein + Zeaxanthin | 54 µg | ~ | |||
| Wikamina B1, thiamine | 0.21 mg | 1.5 mg | 14% | 5.4% | 714 G |
| ʻO Vitamin B2, riboflavin | 0.14 mg | 1.8 mg | 7.8% | 3% | 1286 G |
| ʻO Vitamin B4, koho | 28.9 mg | 500 mg | 5.8% | 2.3% | 1730 G |
| ʻO Vitamin B5, pantothenic | 0.37 mg | 5 mg | 7.4% | 2.9% | 1351 G |
| ʻO Vitamin B6, pyridoxine | 0.07 mg | 2 mg | 3.5% | 1.4% | 2857 G |
| ʻO Vitamin B9, folate | 66 µg | 400 µg | 16.5% | 6.4% | 606 G |
| ʻO Vitamin B12, cobalamin | 0.68 µg | 3 µg | 22.7% | 8.8% | 441 G |
| ʻO Vitamin C, ascorbic | 1.8 mg | 90 mg | 2% | 0.8% | 5000 G |
| ʻO ka wikamina D, ka kalipola | 0.2 µg | 10 µg | 2% | 0.8% | 5000 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.55 mg | 15 mg | 3.7% | 1.4% | 2727 G |
| Wikamina K, phylloquinone | 13.6 µg | 120 µg | 11.3% | 4.4% | 882 G |
| ʻO Vitamin PP, NE | 2.15 mg | 20 mg | 10.8% | 4.2% | 930 G |
| Nā Macronutrients | |||||
| Potauma, K | 206 mg | 2500 mg | 8.2% | 3.2% | 1214 G |
| Kalipuna, Ca | 37 mg | 1000 mg | 3.7% | 1.4% | 2703 G |
| Makanekiuma, Mg | 25 mg | 400 mg | 6.3% | 2.5% | 1600 G |
| Sodoma, Na | 602 mg | 1300 mg | 46.3% | 18% | 216 G |
| Sulphur, S | 102.9 mg | 1000 mg | 10.3% | 4% | 972 G |
| Pākuʻi, P | 116 mg | 800 mg | 14.5% | 5.6% | 690 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.5 mg | 18 mg | 8.3% | 3.2% | 1200 G |
| Manganese, Mn | 0.264 mg | 2 mg | 13.2% | 5.1% | 758 G |
| Keleawe, Cu | 75 µg | 1000 µg | 7.5% | 2.9% | 1333 G |
| Selenium, Inā | 18 µg | 55 µg | 32.7% | 12.7% | 306 G |
| Kiniki, Zn | 0.49 mg | 12 mg | 4.1% | 1.6% | 2449 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 3.53 G | max 100 g | |||
| ʻO Glucose (dextrose) | 1.2 G | ~ | |||
| maltose | 0.87 G | ~ | |||
| huahua | 1.47 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 35 mg | ʻoi aku ka nui o 300 mg | |||
| ʻAkika momona | |||||
| Transgender | 0.08 G | max 1.9 g | |||
| nā momona trans monounsaturated | 0.028 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 1.949 G | max 18.7 g | |||
| 4: 0 Aila | 0.001 G | ~ | |||
| 8: 0 Caprylic | 0.002 G | ~ | |||
| 10: 0 Pūlima | 0.004 G | ~ | |||
| 12: 0 Lauric | 0.001 G | ~ | |||
| 14: 0 Kaʻaina | 0.022 G | ~ | |||
| 15: 0 Pentadecanoic | 0.003 G | ~ | |||
| 16: 0 Palmitic | 1.435 G | ~ | |||
| 17-0 margarine | 0.012 G | ~ | |||
| 18: 0 Stearin | 0.389 G | ~ | |||
| 20: 0 ʻAikakika | 0.037 G | ~ | |||
| 22: 0 | 0.029 G | ~ | |||
| 24: 0 Lignoceric | 0.015 G | ~ | |||
| ʻO nā waikawa momona momona | 2.595 G | min 16.8 г | 15.4% | 6% | |
| 16: 1 Palmitoleic | 0.028 G | ~ | |||
| 16: 1 mau inoa | 0.028 G | ~ | |||
| 17: 1 ʻO Heptadecene | 0.006 G | ~ | |||
| 18:1 Olein (omega-9) | 2.498 G | ~ | |||
| 18: 1 mau inoa | 2.471 G | ~ | |||
| 18: 1 unuhi | 0.027 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.055 G | ~ | |||
| 22: 1 ʻO Erucova (omega-9) | 0.004 G | ~ | |||
| 22: 1 mau inoa | 0.004 G | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.003 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 6.257 G | mai 11.2 ke 20.6 | 55.9% | 21.8% | |
| 18: 2 Linoleika | 5.627 G | ~ | |||
| 18: 2 trans isomer, ʻaʻole hoʻoholo | 0.053 G | ~ | |||
| 18: 2 ʻO Omega-6, cis, cis | 5.561 G | ~ | |||
| 18: 2 ʻO Conjugated Linoleic Acid | 0.013 G | ~ | |||
| 18: 3 Linolenika | 0.512 G | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.489 G | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.023 G | ~ | |||
| 18: 4 Kealakekua Omega-3 | 0.002 G | ~ | |||
| 20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.005 G | ~ | |||
| 20: 3 Eicosatriene | 0.003 G | ~ | |||
| 20: 3 ʻO Omega-6 | 0.002 G | ~ | |||
| 20: 4 ʻAikakika | 0.008 G | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.029 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.587 G | mai 0.9 ke 3.7 | 65.2% | 25.4% | |
| 22: 4 Docosatetraene, Omega-6 | 0.004 G | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.003 G | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.064 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 5.603 G | mai 4.7 ke 16.8 | 100% | 38.9% |
ʻO ka waiwai o ka ikehu 257 kcal.
- sanewai = 158 g (406.1 kCal)
ʻO ka meaʻai wikiwiki, ka sanwī iʻa me ka mea kāhu tartar waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 14%, wikamina B9 - 16,5%, wikamina B12 - 22,7%, wikamina K - 11,3%, phosphorus - 14,5%, manganese - 13,2 %, selenium - 32,7%
- 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 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.
- 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.
- 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 257 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, pehea ka pono o ka meaʻai wikiwiki, ka sanwī iʻa me ka ipu tartar, nā calorie, nā meaʻai, nā pono kūpono o ka meaʻai wikiwiki, ka sanwī iʻa me ka ipu tartar