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 | 307 kCal | 1684 kCal | 18.2% | 5.9% | 549 G |
Nā Paena | 9.59 G | 76 G | 12.6% | 4.1% | 792 G |
kona kaikea a | 7.53 G | 56 G | 13.4% | 4.4% | 744 G |
Carbohydrates | 54.29 G | 219 G | 24.8% | 8.1% | 403 G |
Puluniu alimentary | 11.3 G | 20 G | 56.5% | 18.4% | 177 G |
ka wai | 9.31 G | 2273 G | 0.4% | 0.1% | 24415 G |
ka lehu | 5.92 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 132 µg | 900 µg | 14.7% | 4.8% | 682 G |
beta carotenes | 1.568 mg | 5 mg | 31.4% | 10.2% | 319 G |
ʻO beta Cryptoxanthin | 23 µg | ~ | |||
Lycopene | 7 µg | ~ | |||
Lutein + Zeaxanthin | 1107 µg | ~ | |||
Wikamina B1, thiamine | 0.264 mg | 1.5 mg | 17.6% | 5.7% | 568 G |
ʻO Vitamin B2, riboflavin | 0.191 mg | 1.8 mg | 10.6% | 3.5% | 942 G |
ʻO Vitamin B4, koho | 30.3 mg | 500 mg | 6.1% | 2% | 1650 G |
ʻO Vitamin B6, pyridoxine | 1.32 mg | 2 mg | 66% | 21.5% | 152 G |
ʻO Vitamin B9, folate | 138 µg | 400 µg | 34.5% | 11.2% | 290 G |
ʻO Vitamin C, ascorbic | 12 mg | 90 mg | 13.3% | 4.3% | 750 G |
ʻO ka wikamina E, alpha tocopherol, TE | 1.32 mg | 15 mg | 8.8% | 2.9% | 1136 G |
Wikamina K, phylloquinone | 805.4 µg | 120 µg | 671.2% | 218.6% | 15 G |
ʻO Vitamin PP, NE | 2.97 mg | 20 mg | 14.9% | 4.9% | 673 G |
Nā Macronutrients | |||||
Potauma, K | 684 mg | 2500 mg | 27.4% | 8.9% | 365 G |
Kalipuna, Ca | 996 mg | 1000 mg | 99.6% | 32.4% | 100 G |
Makanekiuma, Mg | 224 mg | 400 mg | 56% | 18.2% | 179 G |
Sodoma, Na | 27 mg | 1300 mg | 2.1% | 0.7% | 4815 G |
Sulphur, S | 95.9 mg | 1000 mg | 9.6% | 3.1% | 1043 G |
Pākuʻi, P | 171 mg | 800 mg | 21.4% | 7% | 468 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 35.3 mg | 18 mg | 196.1% | 63.9% | 51 G |
Manganese, Mn | 6.857 mg | 2 mg | 342.9% | 111.7% | 29 G |
Keleawe, Cu | 843 µg | 1000 µg | 84.3% | 27.5% | 119 G |
Selenium, Inā | 7.2 µg | 55 µg | 13.1% | 4.3% | 764 G |
Kiniki, Zn | 3.14 mg | 12 mg | 26.2% | 8.5% | 382 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 1.8 G | max 100 g | |||
ʻO Sterola | |||||
Nā Phytosterols | 96 mg | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 3.29 G | max 18.7 g | |||
8: 0 Caprylic | 0.128 G | ~ | |||
10: 0 Pūlima | 0.135 G | ~ | |||
12: 0 Lauric | 0.125 G | ~ | |||
14: 0 Kaʻaina | 1.221 G | ~ | |||
16: 0 Palmitic | 1.281 G | ~ | |||
18: 0 Stearin | 0.36 G | ~ | |||
ʻO nā waikawa momona momona | 1.206 G | min 16.8 г | 7.2% | 2.3% | |
16: 1 Palmitoleic | 0.082 G | ~ | |||
18:1 Olein (omega-9) | 1.113 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 1.936 G | mai 11.2 ke 20.6 | 17.3% | 5.6% | |
18: 2 Linoleika | 0.992 G | ~ | |||
18: 3 Linolenika | 0.944 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.944 G | mai 0.9 ke 3.7 | 100% | 32.6% | |
ʻO ka Omega-6 ka mea momona acids | 0.992 G | mai 4.7 ke 16.8 | 21.1% | 6.9% |
ʻO ka waiwai o ka ikehu 307 kcal.
- tbsp = 4.4 h (13.5 kCal)
- tsp = 1.5 g (4.6 kCal)
Mea ʻala no ka moa waiwai i nā wikamina a me nā minelala e like me: wikamina A - 14,7%, beta-carotene - 31,4%, wikamina B1 - 17,6%, wikamina B6 - 66%, wikamina B9 - 34,5%, wikamina C - 13,3%, wikamina K - 671,2%, wikamina PP - 14,9%, potassium - 27,4%, calcium - 99,6%, magnesium - 56%, phosphorus - 21,4%, iron - 196,1 , 342,9, 84,3%, manganese - 13,1%, keleawe - 26,2%, selenium - XNUMX%, kiniki - 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.
- B-karotene He provitamin A a he mau waiwai antioxidant. 6 mcg o ka beta-carotene e like ia me 1 mcg o ka wikamina A.
- 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 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 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.
- 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.
- 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.
- 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.
- 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 307 kcal, mea hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka maikaʻi o ka hoʻāla ʻana no nā manuʻai, nā calorie, nā meaola, nā pono kūpono