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 | 147 kCal | 1684 kCal | 8.7% | 5.9% | 1146 G |
Nā Paena | 30.13 G | 76 G | 39.6% | 26.9% | 252 G |
kona kaikea a | 2.08 G | 56 G | 3.7% | 2.5% | 2692 G |
ka wai | 67.88 G | 2273 G | 3% | 2% | 3349 G |
ka lehu | 1.22 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 3 µg | 900 µg | 0.3% | 0.2% | 30000 G |
Retinol | 0.003 mg | ~ | |||
Wikamina B1, thiamine | 0.035 mg | 1.5 mg | 2.3% | 1.6% | 4286 G |
ʻO Vitamin B2, riboflavin | 0.205 mg | 1.8 mg | 11.4% | 7.8% | 878 G |
ʻO Vitamin B4, koho | 83.4 mg | 500 mg | 16.7% | 11.4% | 600 G |
ʻO Vitamin B5, pantothenic | 0.9 mg | 5 mg | 18% | 12.2% | 556 G |
ʻO Vitamin B6, pyridoxine | 0.807 mg | 2 mg | 40.4% | 27.5% | 248 G |
ʻO Vitamin B9, folate | 10 µg | 400 µg | 2.5% | 1.7% | 4000 G |
ʻO Vitamin B12, cobalamin | 0.37 µg | 3 µg | 12.3% | 8.4% | 811 G |
ʻO ka wikamina D, ka kalipola | 0.3 µg | 10 µg | 3% | 2% | 3333 G |
ʻO Wikamina D3, cholecalciferol | 0.3 µg | ~ | |||
ʻO ka wikamina E, alpha tocopherol, TE | 0.06 mg | 15 mg | 0.4% | 0.3% | 25000 G |
Laulā Tocopherol | 0.03 mg | ~ | |||
tocopherol | 0.01 mg | ~ | |||
ʻO Vitamin PP, NE | 11.75 mg | 20 mg | 58.8% | 40% | 170 G |
Pāpale | 6.1 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 249 mg | 2500 mg | 10% | 6.8% | 1004 G |
Kalipuna, Ca | 9 mg | 1000 mg | 0.9% | 0.6% | 11111 G |
Makanekiuma, Mg | 32 mg | 400 mg | 8% | 5.4% | 1250 G |
Sodoma, Na | 99 mg | 1300 mg | 7.6% | 5.2% | 1313 G |
Sulphur, S | 301.3 mg | 1000 mg | 30.1% | 20.5% | 332 G |
Pākuʻi, P | 230 mg | 800 mg | 28.8% | 19.6% | 348 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 0.71 mg | 18 mg | 3.9% | 2.7% | 2535 G |
Manganese, Mn | 0.011 mg | 2 mg | 0.6% | 0.4% | 18182 G |
Keleawe, Cu | 63 µg | 1000 µg | 6.3% | 4.3% | 1587 G |
Selenium, Inā | 30.2 µg | 55 µg | 54.9% | 37.3% | 182 G |
Kiniki, Zn | 1.72 mg | 12 mg | 14.3% | 9.7% | 698 G |
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 1.706 G | ~ | |||
valine | 0.963 G | ~ | |||
Histidine * | 0.817 G | ~ | |||
Isoleucine | 0.864 G | ~ | |||
leucine | 2.088 G | ~ | |||
lysine | 2.486 G | ~ | |||
methionine | 0.788 G | ~ | |||
ekolu | 1.094 G | ~ | |||
tryptophan | 0.321 G | ~ | |||
phenylalanine | 0.972 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 1.629 G | ~ | |||
ʻAkika Aspartic | 2.409 G | ~ | |||
glycine | 1.286 G | ~ | |||
ʻAkika glutamic | 4.086 G | ~ | |||
proline | 1.628 G | ~ | |||
serine | 1.194 G | ~ | |||
tyrosin | 0.895 G | ~ | |||
cysteine | 0.284 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 80 mg | ʻoi aku ka nui o 300 mg | |||
ʻAkika momona | |||||
Transgender | 0.024 G | max 1.9 g | |||
nā momona trans monounsaturated | 0.021 G | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 0.593 G | max 18.7 g | |||
10: 0 Pūlima | 0.004 G | ~ | |||
12: 0 Lauric | 0.005 G | ~ | |||
14: 0 Kaʻaina | 0.018 G | ~ | |||
15: 0 Pentadecanoic | 0.004 G | ~ | |||
16: 0 Palmitic | 0.372 G | ~ | |||
17-0 margarine | 0.005 G | ~ | |||
18: 0 Stearin | 0.181 G | ~ | |||
20: 0 ʻAikakika | 0.002 G | ~ | |||
22: 0 | 0.001 G | ~ | |||
ʻO nā waikawa momona momona | 0.626 G | min 16.8 г | 3.7% | 2.5% | |
14: 1 ʻO Myristoleic | 0.002 G | ~ | |||
16: 1 Palmitoleic | 0.056 G | ~ | |||
16: 1 mau inoa | 0.055 G | ~ | |||
16: 1 unuhi | 0.001 G | ~ | |||
17: 1 ʻO Heptadecene | 0.004 G | ~ | |||
18:1 Olein (omega-9) | 0.556 G | ~ | |||
18: 1 mau inoa | 0.536 G | ~ | |||
18: 1 unuhi | 0.02 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.008 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 0.528 G | mai 11.2 ke 20.6 | 4.7% | 3.2% | |
18: 2 Linoleika | 0.431 G | ~ | |||
18: 2 trans isomer, ʻaʻole hoʻoholo | 0.003 G | ~ | |||
18: 2 ʻO Omega-6, cis, cis | 0.426 G | ~ | |||
18: 2 ʻO Conjugated Linoleic Acid | 0.001 G | ~ | |||
18: 3 Linolenika | 0.02 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.02 G | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.001 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.006 G | ~ | |||
20: 3 Eicosatriene | 0.005 G | ~ | |||
20: 3 ʻO Omega-6 | 0.005 G | ~ | |||
20: 4 ʻAikakika | 0.044 G | ~ | |||
20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.004 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.033 G | mai 0.9 ke 3.7 | 3.7% | 2.5% | |
22: 4 Docosatetraene, Omega-6 | 0.01 G | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 G | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.004 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 0.492 G | mai 4.7 ke 16.8 | 10.5% | 7.1% |
ʻO ka waiwai o ka ikehu 147 kcal.
- kīʻaha, ʻokiʻoki a paʻi ʻia paha = 140 g (205.8 kcal)
- anakahi (hāʻawi mai ka 1 lb mākaukau-kuke) = 117 g (172 kCal)
Tureke, ʻiʻo keʻokeʻo, kālua ʻia waiwai i nā wikamina a me nā minelala e like me: wikamina B2 - 11,4%, choline - 16,7%, wikamina B5 - 18%, wikamina B6 - 40,4%, wikamina B12 - 12,3%, vitamin PP - 58,8, 28,8%, phosphorus - 54,9, 14,3%, selenium - XNUMX%, kiniki - 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.
- 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 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 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.
- 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.
- 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: ʻo ka nui o ka calorie 147 kcal, ka hoʻohui kemika, ka waiwai kūpono, nā wikamina, nā minelala, he aha ka pono i Turkey, kaʻiʻo keʻokeʻo, hoʻomoʻa ʻia, nā caloriu, nā mea pono, nā pono pono Turkey, kaʻiʻo keʻokeʻo, hoʻomoʻa ʻia