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 | 226 kCal | 1684 kCal | 13.4% | 5.9% | 745 G |
| Nā Paena | 8.86 G | 76 G | 11.7% | 5.2% | 858 G |
| kona kaikea a | 12.7 G | 56 G | 22.7% | 10% | 441 G |
| Carbohydrates | 15.95 G | 219 G | 7.3% | 3.2% | 1373 G |
| Puluniu alimentary | 3.9 G | 20 G | 19.5% | 8.6% | 513 G |
| ka wai | 57.02 G | 2273 G | 2.5% | 1.1% | 3986 G |
| ka lehu | 1.57 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 20 µg | 900 µg | 2.2% | 1% | 4500 G |
| Retinol | 0.016 mg | ~ | |||
| beta carotenes | 0.046 mg | 5 mg | 0.9% | 0.4% | 10870 G |
| Lycopene | 1 µg | ~ | |||
| Lutein + Zeaxanthin | 120 µg | ~ | |||
| Wikamina B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 1.5% | 3000 G |
| ʻO Vitamin B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 1.5% | 3000 G |
| ʻO Vitamin B4, koho | 32 mg | 500 mg | 6.4% | 2.8% | 1563 G |
| ʻO Vitamin B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2% | 2222 G |
| ʻO Vitamin B9, folate | 21 µg | 400 µg | 5.3% | 2.3% | 1905 G |
| ʻO Vitamin B12, cobalamin | 0.93 µg | 3 µg | 31% | 13.7% | 323 G |
| ʻO Vitamin C, ascorbic | 0.4 mg | 90 mg | 0.4% | 0.2% | 22500 G |
| ʻO ka wikamina D, ka kalipola | 0.1 µg | 10 µg | 1% | 0.4% | 10000 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.6 mg | 15 mg | 4% | 1.8% | 2500 G |
| beta tocopherol | 0.04 mg | ~ | |||
| Laulā Tocopherol | 2.16 mg | ~ | |||
| tocopherol | 1.11 mg | ~ | |||
| Wikamina K, phylloquinone | 15.3 µg | 120 µg | 12.8% | 5.7% | 784 G |
| ʻO Vitamin PP, NE | 1.65 mg | 20 mg | 8.3% | 3.7% | 1212 G |
| Pāpale | 3.3 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 209 mg | 2500 mg | 8.4% | 3.7% | 1196 G |
| Kalipuna, Ca | 89 mg | 1000 mg | 8.9% | 3.9% | 1124 G |
| Makanekiuma, Mg | 32 mg | 400 mg | 8% | 3.5% | 1250 G |
| Sodoma, Na | 397 mg | 1300 mg | 30.5% | 13.5% | 327 G |
| Sulphur, S | 88.6 mg | 1000 mg | 8.9% | 3.9% | 1129 G |
| Pākuʻi, P | 178 mg | 800 mg | 22.3% | 9.9% | 449 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.19 mg | 18 mg | 6.6% | 2.9% | 1513 G |
| Manganese, Mn | 0.249 mg | 2 mg | 12.5% | 5.5% | 803 G |
| Keleawe, Cu | 77 µg | 1000 µg | 7.7% | 3.4% | 1299 G |
| Selenium, Inā | 9.2 µg | 55 µg | 16.7% | 7.4% | 598 G |
| Kiniki, Zn | 1.75 mg | 12 mg | 14.6% | 6.5% | 686 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 14.78 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 0.9 G | max 100 g | |||
| ʻO Glucose (dextrose) | 0.2 G | ~ | |||
| maʻi maʻi | 0.4 G | ~ | |||
| huahua | 0.3 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 28 mg | ʻoi aku ka nui o 300 mg | |||
| ʻAkika momona | |||||
| Transgender | 0.467 G | max 1.9 g | |||
| nā momona trans monounsaturated | 0.409 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 4.384 G | max 18.7 g | |||
| 4: 0 Aila | 0.045 G | ~ | |||
| 6: 0 naelona | 0.034 G | ~ | |||
| 8: 0 Caprylic | 0.023 G | ~ | |||
| 10: 0 Pūlima | 0.055 G | ~ | |||
| 12: 0 Lauric | 0.066 G | ~ | |||
| 14: 0 Kaʻaina | 0.388 G | ~ | |||
| 15: 0 Pentadecanoic | 0.052 G | ~ | |||
| 16: 0 Palmitic | 2.414 G | ~ | |||
| 17-0 margarine | 0.091 G | ~ | |||
| 18: 0 Stearin | 1.16 G | ~ | |||
| 20: 0 ʻAikakika | 0.027 G | ~ | |||
| 22: 0 | 0.015 G | ~ | |||
| 24: 0 Lignoceric | 0.011 G | ~ | |||
| ʻO nā waikawa momona momona | 4.411 G | min 16.8 г | 26.3% | 11.6% | |
| 14: 1 ʻO Myristoleic | 0.06 G | ~ | |||
| 15: 1 Penetekota | 0.001 G | ~ | |||
| 16: 1 Palmitoleic | 0.231 G | ~ | |||
| 16: 1 mau inoa | 0.204 G | ~ | |||
| 16: 1 unuhi | 0.027 G | ~ | |||
| 17: 1 ʻO Heptadecene | 0.055 G | ~ | |||
| 18:1 Olein (omega-9) | 4.016 G | ~ | |||
| 18: 1 mau inoa | 3.634 G | ~ | |||
| 18: 1 unuhi | 0.382 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.046 G | ~ | |||
| 22: 1 ʻO Erucova (omega-9) | 0.002 G | ~ | |||
| 22: 1 mau inoa | 0.002 G | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.001 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 3.042 G | mai 11.2 ke 20.6 | 27.2% | 12% | |
| 18: 2 Linoleika | 2.819 G | ~ | |||
| 18: 2 trans isomer, ʻaʻole hoʻoholo | 0.058 G | ~ | |||
| 18: 2 ʻO Omega-6, cis, cis | 2.708 G | ~ | |||
| 18: 2 ʻO Conjugated Linoleic Acid | 0.053 G | ~ | |||
| 18: 3 Linolenika | 0.168 G | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.166 G | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.002 G | ~ | |||
| 18: 4 Kealakekua Omega-3 | 0.001 G | ~ | |||
| 20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.004 G | ~ | |||
| 20: 3 Eicosatriene | 0.011 G | ~ | |||
| 20: 3 ʻO Omega-6 | 0.011 G | ~ | |||
| 20: 4 ʻAikakika | 0.021 G | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.005 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.178 G | mai 0.9 ke 3.7 | 19.8% | 8.8% | |
| 22: 4 Docosatetraene, Omega-6 | 0.005 G | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.006 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 2.751 G | mai 4.7 ke 16.8 | 58.5% | 25.9% |
ʻO ka waiwai o ka ikehu 226 kcal.
- nui = 263 gr (594.4 kcal)
- liʻiliʻi = 171 g (386.5 kcal)
Mea ʻai wikiwiki, pololei kēlā waiwai i nā wikamina a me nā minelala e like me: wikamina B12 - 31%, wikamina K - 12,8%, phosphorous - 22,3%, manganese - 12,5%, selenium - 16,7%, zinc - 14,6%
- 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.
- 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 226 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, pehea ka pono o ka meaʻai wikiwiki, nā tacos, nā calorie, nā mea pono, nā waiwai pono o ka meaʻai wikiwiki, tacos