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 | 314 kCal | 1684 kCal | 18.6% | 5.9% | 536 G |
| Nā Paena | 8.9 G | 76 G | 11.7% | 3.7% | 854 G |
| kona kaikea a | 3.7 G | 56 G | 6.6% | 2.1% | 1514 G |
| Carbohydrates | 70.21 G | 219 G | 32.1% | 10.2% | 312 G |
| Puluniu alimentary | 4.1 G | 20 G | 20.5% | 6.5% | 488 G |
| ka wai | 4.97 G | 2273 G | 0.2% | 0.1% | 45734 G |
| ka lehu | 8.12 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 54 µg | 900 µg | 6% | 1.9% | 1667 G |
| Retinol | 0.049 mg | ~ | |||
| beta carotenes | 0.06 mg | 5 mg | 1.2% | 0.4% | 8333 G |
| Wikamina B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 1.5% | 2143 G |
| ʻO Vitamin B2, riboflavin | 0.253 mg | 1.8 mg | 14.1% | 4.5% | 711 G |
| ʻO Vitamin B5, pantothenic | 0.92 mg | 5 mg | 18.4% | 5.9% | 543 G |
| ʻO Vitamin B6, pyridoxine | 0.15 mg | 2 mg | 7.5% | 2.4% | 1333 G |
| ʻO Vitamin B9, folate | 40 µg | 400 µg | 10% | 3.2% | 1000 G |
| ʻO Vitamin C, ascorbic | 15.5 mg | 90 mg | 17.2% | 5.5% | 581 G |
| ʻO Vitamin PP, NE | 4.063 mg | 20 mg | 20.3% | 6.5% | 492 G |
| Nā Macronutrients | |||||
| Potauma, K | 990 mg | 2500 mg | 39.6% | 12.6% | 253 G |
| Kalipuna, Ca | 311 mg | 1000 mg | 31.1% | 9.9% | 322 G |
| Makanekiuma, Mg | 64 mg | 400 mg | 16% | 5.1% | 625 G |
| Sodoma, Na | 2095 mg | 1300 mg | 161.2% | 51.3% | 62 G |
| Sulphur, S | 89 mg | 1000 mg | 8.9% | 2.8% | 1124 G |
| Pākuʻi, P | 404 mg | 800 mg | 50.5% | 16.1% | 198 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.63 mg | 18 mg | 9.1% | 2.9% | 1104 G |
| Manganese, Mn | 0.59 mg | 2 mg | 29.5% | 9.4% | 339 G |
| Keleawe, Cu | 240 µg | 1000 µg | 24% | 7.6% | 417 G |
| Selenium, Inā | 10 µg | 55 µg | 18.2% | 5.8% | 550 G |
| Kiniki, Zn | 0.9 mg | 12 mg | 7.5% | 2.4% | 1333 G |
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 2.323 G | max 18.7 g | |||
| 4: 0 Aila | 0.118 G | ~ | |||
| 6: 0 naelona | 0.065 G | ~ | |||
| 8: 0 Caprylic | 0.036 G | ~ | |||
| 10: 0 Pūlima | 0.08 G | ~ | |||
| 12: 0 Lauric | 0.082 G | ~ | |||
| 14: 0 Kaʻaina | 0.371 G | ~ | |||
| 16: 0 Palmitic | 1.032 G | ~ | |||
| 18: 0 Stearin | 0.448 G | ~ | |||
| ʻO nā waikawa momona momona | 1.055 G | min 16.8 г | 6.3% | 2% | |
| 16: 1 Palmitoleic | 0.096 G | ~ | |||
| 18:1 Olein (omega-9) | 0.903 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.121 G | mai 11.2 ke 20.6 | 1.1% | 0.4% | |
| 18: 2 Linoleika | 0.075 G | ~ | |||
| 18: 3 Linolenika | 0.048 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.048 G | mai 0.9 ke 3.7 | 5.3% | 1.7% | |
| ʻO ka Omega-6 ka mea momona acids | 0.075 G | mai 4.7 ke 16.8 | 1.6% | 0.5% |
ʻO ka waiwai o ka ikehu 314 kcal.
- pūʻolo (5.5 oz) = 156 g (489.8 kCal)
- 0,167 pūʻolo (5.5 oz) = 26 g (81.6 kCal)
ʻO ka uala gratin, hui maloʻo, ʻai ʻole waiwai i nā wikamina a me nā minelala e like me: wikamina B2 - 14,1%, wikamina B5 - 18,4%, wikamina C - 17,2%, wikamina PP - 20,3%, potassium - 39,6%, calcium - 31,1 , 16, 50,5%, magnesium - 29,5%, phosphorus - 24%, manganese - 18,2%, keleawe - XNUMX%, selenium - XNUMX%
- 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.
- 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 C komo i nā hopena redox, ka hana o ka ʻōnaehana pale, paipai i ka lawe ʻana o ka hao. ʻO ka hemahema ke alakaʻi i nā gum a hoʻokuʻu ʻia, nā nosebleeds ma muli o ka hoʻonui ʻia o ka permeability a me ka palupalu o nā capillaries o ke koko.
- 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.
- 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.
- 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.
- 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 314 kcal, ka hoʻohui kemika, ka waiwai kūpono, nā wikamina, nā minelala, he aha nā pono o ka gratin potato, hui maloʻo, ʻai ʻole, nā calorie, nā mea pono, nā pono pono o ka gratin potato, hui maloʻo, ʻai ʻole