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 | 628 kCal | 1684 kCal | 37.3% | 5.9% | 268 G |
Nā Paena | 14.95 G | 76 G | 19.7% | 3.1% | 508 G |
kona kaikea a | 60.75 G | 56 G | 108.5% | 17.3% | 92 G |
Carbohydrates | 7 G | 219 G | 3.2% | 0.5% | 3129 G |
Puluniu alimentary | 9.7 G | 20 G | 48.5% | 7.7% | 206 G |
ka wai | 5.31 G | 2273 G | 0.2% | 42806 G | |
ka lehu | 2.29 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 1 µg | 900 µg | 0.1% | 90000 G | |
alpha carotenes | 3 µg | ~ | |||
beta carotenes | 0.011 mg | 5 mg | 0.2% | 45455 G | |
Lutein + Zeaxanthin | 92 µg | ~ | |||
Wikamina B1, thiamine | 0.643 mg | 1.5 mg | 42.9% | 6.8% | 233 G |
ʻO Vitamin B2, riboflavin | 0.113 mg | 1.8 mg | 6.3% | 1% | 1593 G |
ʻO Vitamin B4, koho | 45.6 mg | 500 mg | 9.1% | 1.4% | 1096 G |
ʻO Vitamin B5, pantothenic | 0.918 mg | 5 mg | 18.4% | 2.9% | 545 G |
ʻO Vitamin B6, pyridoxine | 0.563 mg | 2 mg | 28.2% | 4.5% | 355 G |
ʻO Vitamin B9, folate | 113 µg | 400 µg | 28.3% | 4.5% | 354 G |
ʻO Vitamin C, ascorbic | 6.3 mg | 90 mg | 7% | 1.1% | 1429 G |
ʻO ka wikamina E, alpha tocopherol, TE | 15.03 mg | 15 mg | 100.2% | 16% | 100 G |
beta tocopherol | 0.33 mg | ~ | |||
Wikamina K, phylloquinone | 14.2 µg | 120 µg | 11.8% | 1.9% | 845 G |
ʻO Vitamin PP, NE | 1.8 mg | 20 mg | 9% | 1.4% | 1111 G |
Pāpale | 0.4 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 680 mg | 2500 mg | 27.2% | 4.3% | 368 G |
Kalipuna, Ca | 114 mg | 1000 mg | 11.4% | 1.8% | 877 G |
Makanekiuma, Mg | 163 mg | 400 mg | 40.8% | 6.5% | 245 G |
Sulphur, S | 149.5 mg | 1000 mg | 15% | 2.4% | 669 G |
Pākuʻi, P | 290 mg | 800 mg | 36.3% | 5.8% | 276 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 4.7 mg | 18 mg | 26.1% | 4.2% | 383 G |
Manganese, Mn | 6.175 mg | 2 mg | 308.8% | 49.2% | 32 G |
Keleawe, Cu | 1725 µg | 1000 µg | 172.5% | 27.5% | 58 G |
Selenium, Inā | 2.4 µg | 55 µg | 4.4% | 0.7% | 2292 G |
Kiniki, Zn | 2.45 mg | 12 mg | 20.4% | 3.2% | 490 G |
Kālepa i hiki ke hiki keʻai | |||||
Pākaʻi a me dextrins | 0.48 G | ~ | |||
Mono- a me nā disaccharides (sugars) | 4.34 G | max 100 g | |||
ʻO Glucose (dextrose) | 0.07 G | ~ | |||
maʻi maʻi | 4.2 G | ~ | |||
huahua | 0.07 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 2.211 G | ~ | |||
valine | 0.701 G | ~ | |||
Histidine * | 0.432 G | ~ | |||
Isoleucine | 0.545 G | ~ | |||
leucine | 1.063 G | ~ | |||
lysine | 0.42 G | ~ | |||
methionine | 0.221 G | ~ | |||
ekolu | 0.497 G | ~ | |||
tryptophan | 0.193 G | ~ | |||
phenylalanine | 0.663 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 0.73 G | ~ | |||
ʻAkika Aspartic | 1.679 G | ~ | |||
glycine | 0.724 G | ~ | |||
ʻAkika glutamic | 3.71 G | ~ | |||
proline | 0.561 G | ~ | |||
serine | 0.735 G | ~ | |||
tyrosin | 0.362 G | ~ | |||
cysteine | 0.277 G | ~ | |||
ʻO Sterola | |||||
Kāpala | 7 mg | ~ | |||
ʻO Stigmasterol | 1 mg | ~ | |||
beta sitosterol | 102 mg | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 4.464 G | max 18.7 g | |||
16: 0 Palmitic | 3.097 G | ~ | |||
18: 0 Stearin | 1.265 G | ~ | |||
20: 0 ʻAikakika | 0.102 G | ~ | |||
ʻO nā waikawa momona momona | 45.652 G | min 16.8 г | 271.7% | 43.3% | |
16: 1 Palmitoleic | 0.116 G | ~ | |||
18:1 Olein (omega-9) | 45.405 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.131 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 7.92 G | mai 11.2 ke 20.6 | 70.7% | 11.3% | |
18: 2 Linoleika | 7.833 G | ~ | |||
18: 3 Linolenika | 0.087 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.087 G | mai 0.9 ke 3.7 | 9.7% | 1.5% | |
ʻO ka Omega-6 ka mea momona acids | 7.833 G | mai 4.7 ke 16.8 | 100% | 15.9% |
ʻO ka waiwai o ka ikehu 628 kcal.
- kīʻaha, ʻokiʻoki = 115 g (722.2 kCal)
- kīʻaha, holoʻokoʻa = 135 g (847.8 kCal)
- kiaha, lepo = 75 g (471 kCal)
- oz (21 mau kernels holoʻokoʻa) = 28.35 g (178 kCal)
- 10 = 14 g (87.9 kCal)
waihona kālā waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 42,9%, wikamina B5 - 18,4%, wikamina B6 - 28,2%, wikamina B9 - 28,3%, wikamina E - 100,2%, wikamina K - 11,8%, potassium - 27,2%, calcium - 11,4%, magnesium - 40,8%, phosphorous - 36,3%, hao - 26,1%, manganese - 308,8%, keleawe - 172,5%, kiniki - 20,4%
- 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 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 E Loaʻa iā ia nā waiwai antioxidant, pono ia no ka hana o nā gonad, ka puʻuwai puʻuwai, kahi stabilizer āpau o nā membrane pūnaewele. Me ka hemahema o ka wikamina E, ʻike ʻia ka hemolysis o nā erythrocytes a me nā maʻi neurological.
- 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.
- pāpaʻa ʻo ia ka ion intracellular nui i komo i ka lula o ka wai, ka waikawa a me ke kaulike electrolyte, komo i nā hana o nā impulses nerve, kaohi kaomi.
- 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.
- makanekiuma komo i ka ikehu pūnao, synthesi o nā polokina, nā nukelika acidic, he hopena paʻa i nā membrane, pono e mālama i ka homeostasis o ka kalipuna, potassium a me ka sodium. ʻO ka nele o ka magnesium e alakaʻi aku ai i ka hypomagnesemia, kahi hoʻonui nui o ka hoʻomohala ʻana i ka hypertension, nā maʻi puʻuwai.
- 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.
- 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.
- keleawe kahi ʻāpana o nā enzyme me ka hana redox a pili i ka hao hao, hoʻonāukiuki i ka lawe ʻana o nā protein a me nā haʻuki. Komo i nā kaʻina hana o ka hāʻawi ʻana i nā kiko o ke kino o ke kanaka me ka oxygen. Hōʻike ʻia ka hemahema e nā maʻi i ke kūkulu ʻia ʻana o ka ʻōnaehana cardiovascular a me ka iwi, ka hoʻomohala ʻana i ka displasia aʻa pili.
- 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: ka nui o ka calorie 628 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, pehea ka pono o nā Hazelnuts, nā calorie, nā meaʻai, nā pono pono o nā Hazelnuts