ʻO Calorie Yams, i hoʻolapalapa ʻia a hoʻomoʻa ʻia, ʻaʻohe paʻakai. ʻO ka haku mele a me ka waiwai waiwai.

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 ʻonameaNorm **% o ka maʻamau i 100 g% o ka maʻamau i 100 kcal100% maʻamau
ʻO ke kumu kūʻai kalori116 ​​kCal1684 ​​kCal6.9%5.9%1452 G
Nā Paena1.49 G76 G2%1.7%5101 G
kona kaikea a0.14 G56 G0.3%0.3%40000 G
Carbohydrates23.58 G219 G10.8%9.3%929 G
Puluniu alimentary3.9 G20 G19.5%16.8%513 G
ka wai70.13 G2273 G3.1%2.7%3241 G
ka lehu0.76 G~
Vitamins
ʻO Wikamina A, RE6 µg900 µg0.7%0.6%15000 G
beta carotenes0.073 mg5 mg1.5%1.3%6849 G
Wikamina B1, thiamine0.095 mg1.5 mg6.3%5.4%1579 G
ʻO Vitamin B2, riboflavin0.028 mg1.8 mg1.6%1.4%6429 G
ʻO Vitamin B4, koho16.2 mg500 mg3.2%2.8%3086 G
ʻO Vitamin B5, pantothenic0.311 mg5 mg6.2%5.3%1608 G
ʻO Vitamin B6, pyridoxine0.228 mg2 mg11.4%9.8%877 G
ʻO Vitamin B9, folate16 µg400 µg4%3.4%2500 G
ʻO Vitamin C, ascorbic12.1 mg90 mg13.4%11.6%744 G
ʻO ka wikamina E, alpha tocopherol, TE0.34 mg15 mg2.3%2%4412 G
Wikamina K, phylloquinone2.3 µg120 µg1.9%1.6%5217 G
ʻO Vitamin PP, NE0.552 mg20 mg2.8%2.4%3623 G
Nā Macronutrients
Potauma, K670 mg2500 mg26.8%23.1%373 G
Kalipuna, Ca14 mg1000 mg1.4%1.2%7143 G
Makanekiuma, Mg18 mg400 mg4.5%3.9%2222 G
Sodoma, Na8 mg1300 mg0.6%0.5%16250 G
Sulphur, S14.9 mg1000 mg1.5%1.3%6711 G
Pākuʻi, P49 mg800 mg6.1%5.3%1633 G
Nā Huli Huli
ʻO Iron, Fe0.52 mg18 mg2.9%2.5%3462 G
Manganese, Mn0.371 mg2 mg18.6%16%539 G
Keleawe, Cu152 µg1000 µg15.2%13.1%658 G
Selenium, Inā0.7 µg55 µg1.3%1.1%7857 G
Kiniki, Zn0.2 mg12 mg1.7%1.5%6000 G
Kālepa i hiki ke hiki keʻai
Mono- a me nā disaccharides (sugars)0.49 Gmax 100 g
Nā Pono ʻAkino Pono
ʻO Arginine *0.124 G~
valine0.06 G~
Histidine *0.033 G~
Isoleucine0.05 G~
leucine0.094 G~
lysine0.058 G~
methionine0.02 G~
ekolu0.052 G~
tryptophan0.012 G~
phenylalanine0.069 G~
Nā ʻakika amino i hiki ke hoʻololi ʻia
alanina0.061 G~
ʻAkika Aspartic0.151 G~
glycine0.052 G~
ʻAkika glutamic0.176 G~
proline0.053 G~
serine0.079 G~
tyrosin0.039 G~
cysteine0.018 G~
ʻO nā waikawa momona momona
ʻO nā waikawa momona momona0.029 Gmax 18.7 g
16: 0 Palmitic0.027 G~
18: 0 Stearin0.003 G~
ʻO nā waikawa momona momona0.005 Gmin 16.8 г
18:1 Olein (omega-9)0.005 G~
ʻO nā waikawa momona polyunsaturated0.06 Gmai 11.2 ke 20.60.5%0.4%
18: 2 Linoleika0.05 G~
18: 3 Linolenika0.009 G~
ʻO ka Omega-3 ka mea momona acids0.009 Gmai 0.9 ke 3.71%0.9%
ʻO ka Omega-6 ka mea momona acids0.05 Gmai 4.7 ke 16.81.1%0.9%
 

ʻO ka waiwai o ka ikehu 116 kcal.

  • kiaha, cubes = 136 g (157.8 kCal)
  • 0,5 kīʻaha, cubes = 68 g (78.9 kCal)
ʻO Yams, i hoʻolapalapa ʻia a hoʻomoʻa ʻia, ʻaʻohe paʻakai waiwai i nā wikamina a me nā minelala e like me: wikamina B6 - 11,4%, wikamina C - 13,4%, potassium - 26,8%, manganese - 18,6%, keleawe - 15,2%
  • 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 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.
  • 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.
  • 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.
Nā huaʻōlelo: ʻo ka waiwai o ka calorie 116 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka pono no Yams, i hoʻomoʻa ʻia a i hoʻomoʻa ʻia, me ka ʻole o ka paʻakai, nā calorie, nā meaʻai, nā pono kūpono no Yams, i hoʻolapalapa ʻia a hoʻomoʻa ʻia, me ka paʻakai ʻole.

Waiho i ka Reply