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 | 185 kCal | 1684 kCal | 11% | 5.9% | 910 G |
| Nā Paena | 13.87 G | 76 G | 18.3% | 9.9% | 548 G |
| kona kaikea a | 13.27 G | 56 G | 23.7% | 12.8% | 422 G |
| Carbohydrates | 1.35 G | 219 G | 0.6% | 0.3% | 16222 G |
| ka wai | 70.43 G | 2273 G | 3.1% | 1.7% | 3227 G |
| ka lehu | 1.08 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 187 µg | 900 µg | 20.8% | 11.2% | 481 G |
| Retinol | 0.185 mg | ~ | |||
| beta carotenes | 0.013 mg | 5 mg | 0.3% | 0.2% | 38462 G |
| ʻO beta Cryptoxanthin | 12 µg | ~ | |||
| Lutein + Zeaxanthin | 442 µg | ~ | |||
| Wikamina B1, thiamine | 0.147 mg | 1.5 mg | 9.8% | 5.3% | 1020 G |
| ʻO Vitamin B2, riboflavin | 0.382 mg | 1.8 mg | 21.2% | 11.5% | 471 G |
| ʻO Vitamin B4, koho | 263.4 mg | 500 mg | 52.7% | 28.5% | 190 G |
| ʻO Vitamin B5, pantothenic | 1.759 mg | 5 mg | 35.2% | 19% | 284 G |
| ʻO Vitamin B6, pyridoxine | 0.236 mg | 2 mg | 11.8% | 6.4% | 847 G |
| ʻO Vitamin B9, folate | 76 µg | 400 µg | 19% | 10.3% | 526 G |
| ʻO Vitamin B12, cobalamin | 5.1 µg | 3 µg | 170% | 91.9% | 59 G |
| ʻO ka wikamina D, ka kalipola | 1.7 µg | 10 µg | 17% | 9.2% | 588 G |
| ʻO Wikamina D3, cholecalciferol | 1.7 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 1.29 mg | 15 mg | 8.6% | 4.6% | 1163 G |
| Wikamina K, phylloquinone | 0.4 µg | 120 µg | 0.3% | 0.2% | 30000 G |
| ʻO Vitamin PP, NE | 0.189 mg | 20 mg | 0.9% | 0.5% | 10582 G |
| Nā Macronutrients | |||||
| Potauma, K | 210 mg | 2500 mg | 8.4% | 4.5% | 1190 G |
| Kalipuna, Ca | 60 mg | 1000 mg | 6% | 3.2% | 1667 G |
| Makanekiuma, Mg | 16 mg | 400 mg | 4% | 2.2% | 2500 G |
| Sodoma, Na | 138 mg | 1300 mg | 10.6% | 5.7% | 942 G |
| Sulphur, S | 138.7 mg | 1000 mg | 13.9% | 7.5% | 721 G |
| Pākuʻi, P | 208 mg | 800 mg | 26% | 14.1% | 385 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 3.64 mg | 18 mg | 20.2% | 10.9% | 495 G |
| Manganese, Mn | 0.038 mg | 2 mg | 1.9% | 1% | 5263 G |
| Keleawe, Cu | 62 µg | 1000 µg | 6.2% | 3.4% | 1613 G |
| Selenium, Inā | 36.9 µg | 55 µg | 67.1% | 36.3% | 149 G |
| Kiniki, Zn | 1.33 mg | 12 mg | 11.1% | 6% | 902 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.94 G | max 100 g | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.828 G | ~ | |||
| valine | 0.958 G | ~ | |||
| Histidine * | 0.346 G | ~ | |||
| Isoleucine | 0.647 G | ~ | |||
| leucine | 1.188 G | ~ | |||
| lysine | 1.03 G | ~ | |||
| methionine | 0.624 G | ~ | |||
| ekolu | 0.797 G | ~ | |||
| tryptophan | 0.282 G | ~ | |||
| phenylalanine | 0.91 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.683 G | ~ | |||
| ʻAkika Aspartic | 0.841 G | ~ | |||
| glycine | 0.457 G | ~ | |||
| ʻAkika glutamic | 1.937 G | ~ | |||
| proline | 0.52 G | ~ | |||
| serine | 1.043 G | ~ | |||
| tyrosin | 0.664 G | ~ | |||
| cysteine | 0.309 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 852 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 3.595 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.05 G | ~ | |||
| 16: 0 Palmitic | 2.849 G | ~ | |||
| 18: 0 Stearin | 0.696 G | ~ | |||
| ʻO nā waikawa momona momona | 5.747 G | min 16.8 г | 34.2% | 18.5% | |
| 16: 1 Palmitoleic | 0.394 G | ~ | |||
| 18:1 Olein (omega-9) | 5.353 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 1.672 G | mai 11.2 ke 20.6 | 14.9% | 8.1% | |
| 18: 2 Linoleika | 0.68 G | ~ | |||
| 18: 3 Linolenika | 0.554 G | ~ | |||
| 20: 4 ʻAikakika | 0.279 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.554 G | mai 0.9 ke 3.7 | 61.6% | 33.3% | |
| ʻO ka Omega-6 ka mea momona acids | 0.959 G | mai 4.7 ke 16.8 | 20.4% | 11% |
ʻO ka waiwai o ka ikehu 185 kcal.
- hua manu = 144 gr (266.4 kcal)
Hua moa kuʻi waiwai i nā wikamina a me nā minelala e like me: wikamina A - 20,8%, wikamina B2 - 21,2%, choline - 52,7%, wikamina B5 - 35,2%, wikamina B6 - 11,8%, wikamina B9 - 19%, wikamina B12 - 170%, wikamina D - 17%, phosphorus - 26%, hao - 20,2%, selenium - 67,1%, zinc - 11,1%
- 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.
- 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.
- 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 komo i ka mālama ʻana i ka pane pale pale, kaohi a me nā kaʻina hauʻoli i ka ʻōnaehana waena, i ka hoʻololi ʻana o nā amino acid, i ka metabolism o ka tryptophan, lipids a me nā nucleic acid, kōkua i ka hana maʻamau o nā erythrocytes, ka mālama ʻana i ka pae maʻamau. o ka homocysteine i ke koko. ʻAʻole lawa ka lawe ʻana o ka wikamina B6 i ka hoʻoliʻiliʻi o ka makemake, kahi hewa i ke ʻano o ka ʻili, ka hoʻomohala ʻana o ka homocysteinemia, anemia.
- 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 D Mālama i ka homeostasis o ka calcium a me ka phosphorus, lawe i nā kaʻina hana o ka mineralization iwi. ʻO ka nele o ka wikamina D hiki i ka hōʻino ʻia o ka metabolism a me ka phosphor i nā iwi, hoʻonui i ka demineralization o nā iwi iwi, kahi e alakaʻi ai i ka hoʻonui ʻia 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.
- hao he ʻāpana o nā protein o nā ʻano hana like ʻole, e like me nā enzyme. Komo i ka lawe ʻana o nā electrons, oxygen, e hōʻoia i ka papa o nā hopena redox a me ka hoʻoulu ʻana i ka peroxidation. ʻO ka lawa ʻole o ka ʻai e alakaʻi ai i ka anemia hypochromic, myoglobin-deficit atony o nā iwi iwi, hoʻonui i ka luhi, myocardiopathy, gastritis atrophic.
- 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: calorie maʻiʻo 185 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka pono o ka hua kōkō, nā calorie, nā meaʻai, nā waiwai pono Keiki hua.