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 | 158.7 kCal | 1684 kCal | 9.4% | 5.9% | 1061 G |
| Nā Paena | 12.828 G | 76 G | 16.9% | 10.6% | 592 G |
| kona kaikea a | 11.616 G | 56 G | 20.7% | 13% | 482 G |
| Carbohydrates | 0.707 G | 219 G | 0.3% | 0.2% | 30976 G |
| ka wai | 73.35 G | 2273 G | 3.2% | 2% | 3099 G |
| ka lehu | 1.01 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 262.6 µg | 900 µg | 29.2% | 18.4% | 343 G |
| Retinol | 0.253 mg | ~ | |||
| beta carotenes | 0.061 mg | 5 mg | 1.2% | 0.8% | 8197 G |
| Wikamina B1, thiamine | 0.071 mg | 1.5 mg | 4.7% | 3% | 2113 G |
| ʻO Vitamin B2, riboflavin | 0.444 mg | 1.8 mg | 24.7% | 15.6% | 405 G |
| ʻO Vitamin B4, koho | 253.54 mg | 500 mg | 50.7% | 31.9% | 197 G |
| ʻO Vitamin B5, pantothenic | 1.313 mg | 5 mg | 26.3% | 16.6% | 381 G |
| ʻO Vitamin B6, pyridoxine | 0.141 mg | 2 mg | 7.1% | 4.5% | 1418 G |
| ʻO Vitamin B9, folate | 7.071 µg | 400 µg | 1.8% | 1.1% | 5657 G |
| ʻO Vitamin B12, cobalamin | 0.525 µg | 3 µg | 17.5% | 11% | 571 G |
| ʻO ka wikamina D, ka kalipola | 2.222 µg | 10 µg | 22.2% | 14% | 450 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.606 mg | 15 mg | 4% | 2.5% | 2475 G |
| Wikamina H, biotin | 20.404 µg | 50 µg | 40.8% | 25.7% | 245 G |
| Wikamina K, phylloquinone | 0.3 µg | 120 µg | 0.3% | 0.2% | 40000 G |
| ʻO Vitamin PP, NE | 2.3214 mg | 20 mg | 11.6% | 7.3% | 862 G |
| niacin | 0.192 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 141.41 mg | 2500 mg | 5.7% | 3.6% | 1768 G |
| Kalipuna, Ca | 55.56 mg | 1000 mg | 5.6% | 3.5% | 1800 G |
| Makanekiuma, Mg | 12.12 mg | 400 mg | 3% | 1.9% | 3300 G |
| Sodoma, Na | 135.35 mg | 1300 mg | 10.4% | 6.6% | 960 G |
| Sulphur, S | 177.78 mg | 1000 mg | 17.8% | 11.2% | 562 G |
| Pākuʻi, P | 193.9 mg | 800 mg | 24.2% | 15.2% | 413 G |
| ʻO Chlorine, Cl | 157.58 mg | 2300 mg | 6.9% | 4.3% | 1460 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 2.525 mg | 18 mg | 14% | 8.8% | 713 G |
| ʻIodine, ʻo wau | 20.2 µg | 150 µg | 13.5% | 8.5% | 743 G |
| ʻO Cobalt, Co | 10.101 µg | 10 µg | 101% | 63.6% | 99 G |
| Manganese, Mn | 0.0293 mg | 2 mg | 1.5% | 0.9% | 6826 G |
| Keleawe, Cu | 83.84 µg | 1000 µg | 8.4% | 5.3% | 1193 G |
| Molybdenum, Mo. | 6.061 µg | 70 µg | 8.7% | 5.5% | 1155 G |
| Selenium, Inā | 32.02 µg | 55 µg | 58.2% | 36.7% | 172 G |
| Fluorine, F | 55.56 µg | 4000 µg | 1.4% | 0.9% | 7199 G |
| ʻO Chrome, Cr | 4.04 µg | 50 µg | 8.1% | 5.1% | 1238 G |
| Kiniki, Zn | 1.1212 mg | 12 mg | 9.3% | 5.9% | 1070 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.707 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 575.76 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 3 G | max 18.7 g | |||
| ʻO nā waikawa momona momona | 4.077 G | min 16.8 г | 24.3% | 15.3% | |
| ʻO nā waikawa momona polyunsaturated | 1.414 G | mai 11.2 ke 20.6 | 12.6% | 7.9% | |
| ʻO ka Omega-3 ka mea momona acids | 0.078 G | mai 0.9 ke 3.7 | 8.7% | 5.5% | |
| ʻO ka Omega-6 ka mea momona acids | 1.337 G | mai 4.7 ke 16.8 | 28.4% | 17.9% |
ʻO ka waiwai o ka ikehu 158,7 kcal.
- ʻĀpana = 50 gr (79.4 kcal)
- C0 = 60 g (95.2 kcal)
- C1 = 50 g (79.4 kcal)
- C2 = 40 g (63.5 kcal)
- C3 = 32 g (50.8 kcal)
Hua moa moa paakiki waiwai i nā wikamina a me nā minelala e like me: wikamina A - 29,2%, wikamina B2 - 24,7%, choline - 50,7%, wikamina B5 - 26,3%, wikamina B12 - 17,5%, wikamina D - 22,2%, wikamina H - 40,8%, wikamina PP - 11,6%, phosphorus - 24,2%, hao - 14%, iodine - 13,5%, kōpena - 101%, selenium - 58,2 , XNUMX%
- 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 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 ka Vitamin H komo i loko o ka synthesive o nā momona, glycogen, ka metabolism o nā amino acid. ʻO ka lawa ʻole o ka lawe ʻana i kēia wikamina hiki ke alakaʻi i ka hoʻohaunaele ʻana i ke kūlana maʻamau o ka ʻili.
- 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.
- 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.
- Iodine komo i ka hana o ka pona thyroid, e hāʻawi ana i ka hoʻokumu ʻana o nā homone (thyroxine a me triiodothyronine). Pono ia no ka ulu a me ka hoʻokaʻawale ʻana o nā hunaola o nā kino āpau o ke kino o ke kanaka, ka hanu mitochondrial, ka mālama ʻana o ka sodium sodium transmembrane a me ka halihali ʻana o ka hormone. ʻO ka lawa ʻole o ka ʻai e alakaʻi i ka enditer goiter me ka hypothyroidism a me ka lohi o ka metabolism, hypological arterial, ka ulu ulu a me ka ulu ʻana o ka noʻonoʻo i nā keiki.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
- 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: ka nui o ka calorie 158,7 kcal, hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka pono? ʻO ka hua moa moa paʻakikī, nā calorie, nā meaʻai, nā pono kūpono he hua moa moa paʻakikī
Ka waiwai ikehu, a i ʻole ka ʻike kalori ʻO ka nui o ka ikehu i hoʻokuʻu ʻia i loko o ke kino o ke kanaka mai ka meaʻai i ka wā ʻai. Ana ʻia ka waiwai o ka ikehu o kekahi huahana ma nā kilo-calories (kcal) a i ʻole kilo-joules (kJ) no 100 grams. huahana. ʻO ka kilocalorie i hoʻohana ʻia no ke ana ʻana i ka waiwai o ka ikehu o ka meaʻai, ua kapa ʻia ʻo ia ka "calorie meaʻai," no laila ua haʻalele pinepine ʻia ka prefix kilo ke kuhikuhi ʻia nā calorie i (kilo) calories. Hiki iā ʻoe ke ʻike i nā papa ikehu kikoʻī no nā huahana Lūkini.
ʻO ka waiwai kūpono - ka ʻike o nā pākeke, nā momona a me nā protein i loko o ka huahana.
ʻO ka waiwai kūpono o kahi huahana meaʻai - kahi hoʻonohonoho o nā huahana o kahi huahana meaʻai, i ke alo o kahi e māʻona ai nā pono o ke kanaka no nā mea kūpono a me ka ikehu.
Vitamins, nā mea olakino e koi ʻia i nā mea liʻiliʻi i ka papaʻai o nā kānaka āpau a me ka hapa nui o nā vertebrates. Hoʻohui pinepine ʻia nā wikamina e nā mea kanu ma mua o nā holoholona. ʻO ka makemake o ke kanaka i kēlā me kēia lā no nā wikamina he mau miligram a i ʻole micrograms wale nō. ʻAʻole like me nā mea inorganic, hoʻopau ʻia nā huaora e ka hoʻomehana ikaika. Nui ʻole nā vitamina a "nalowale" i ka wā kuke ʻana a i ʻole ka hana ʻana i ka meaʻai.