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 | 131 kCal | 1684 kCal | 7.8% | 6% | 1285 G |
| Nā Paena | 13.1 G | 76 G | 17.2% | 13.1% | 580 G |
| kona kaikea a | 5.6 G | 56 G | 10% | 7.6% | 1000 G |
| Carbohydrates | 7.5 G | 219 G | 3.4% | 2.6% | 2920 G |
| ka wai | 72.7 G | 2273 G | 3.2% | 2.4% | 3127 G |
| ka lehu | 1.1 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 21 µg | 900 µg | 2.3% | 1.8% | 4286 G |
| beta carotenes | 0.246 mg | 5 mg | 4.9% | 3.7% | 2033 G |
| Wikamina B1, thiamine | 0.01 mg | 1.5 mg | 0.7% | 0.5% | 15000 G |
| ʻO Vitamin B2, riboflavin | 0.3 mg | 1.8 mg | 16.7% | 12.7% | 600 G |
| ʻO Vitamin B4, koho | 255.7 mg | 500 mg | 51.1% | 39% | 196 G |
| ʻO Vitamin B6, pyridoxine | 0.01 mg | 2 mg | 0.5% | 0.4% | 20000 G |
| ʻO Vitamin B9, folate | 17 µg | 400 µg | 4.3% | 3.3% | 2353 G |
| ʻO Vitamin B12, cobalamin | 0.17 µg | 3 µg | 5.7% | 4.4% | 1765 G |
| ʻO ka wikamina D, ka kalipola | 1.8 µg | 10 µg | 18% | 13.7% | 556 G |
| ʻO Wikamina D3, cholecalciferol | 1.8 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 0.84 mg | 15 mg | 5.6% | 4.3% | 1786 G |
| Wikamina K, phylloquinone | 1.8 µg | 120 µg | 1.5% | 1.1% | 6667 G |
| ʻO Vitamin PP, NE | 0.09 mg | 20 mg | 0.5% | 0.4% | 22222 G |
| Nā Macronutrients | |||||
| Potauma, K | 147 mg | 2500 mg | 5.9% | 4.5% | 1701 G |
| Kalipuna, Ca | 17 mg | 1000 mg | 1.7% | 1.3% | 5882 G |
| Makanekiuma, Mg | 10 mg | 400 mg | 2.5% | 1.9% | 4000 G |
| Sodoma, Na | 162 mg | 1300 mg | 12.5% | 9.5% | 802 G |
| Sulphur, S | 131 mg | 1000 mg | 13.1% | 10% | 763 G |
| Pākuʻi, P | 30 mg | 800 mg | 3.8% | 2.9% | 2667 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.23 mg | 18 mg | 1.3% | 1% | 7826 G |
| Keleawe, Cu | 30 µg | 1000 µg | 3% | 2.3% | 3333 G |
| Selenium, Inā | 22.9 µg | 55 µg | 41.6% | 31.8% | 240 G |
| Kiniki, Zn | 0.14 mg | 12 mg | 1.2% | 0.9% | 8571 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 7.5 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 277 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 1.052 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.009 G | ~ | |||
| 16: 0 Palmitic | 0.717 G | ~ | |||
| 18: 0 Stearin | 0.318 G | ~ | |||
| ʻO nā waikawa momona momona | 2.339 G | min 16.8 г | 13.9% | 10.6% | |
| 16: 1 Palmitoleic | 0.057 G | ~ | |||
| 18:1 Olein (omega-9) | 2.272 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.004 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 1.778 G | mai 11.2 ke 20.6 | 15.9% | 12.1% | |
| 18: 2 Linoleika | 1.635 G | ~ | |||
| 18: 3 Linolenika | 0.115 G | ~ | |||
| 20: 4 ʻAikakika | 0.019 G | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.121 G | mai 0.9 ke 3.7 | 13.4% | 10.2% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.005 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 1.654 G | mai 4.7 ke 16.8 | 35.2% | 26.9% |
ʻO ka waiwai o ka ikehu 131 kcal.
Hūpī i ka hua, paʻahau waiwai i nā wikamina a me nā minelala e like me: wikamina B2 - 16,7%, choline - 51,1%, wikamina D - 18%, selenium - 41,6%
- 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 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.
- 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 131 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha nā pono o nā hua i kāwili ʻia, paʻahau, nā calorie, nā mea pono, nā hua pono i hua ʻia, nā hua hua