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 | 116 kCal | 1684 kCal | 6.9% | 5.9% | 1452 G |
Nā Paena | 1.49 G | 76 G | 2% | 1.7% | 5101 G |
kona kaikea a | 0.14 G | 56 G | 0.3% | 0.3% | 40000 G |
Carbohydrates | 23.58 G | 219 G | 10.8% | 9.3% | 929 G |
Puluniu alimentary | 3.9 G | 20 G | 19.5% | 16.8% | 513 G |
ka wai | 70.13 G | 2273 G | 3.1% | 2.7% | 3241 G |
ka lehu | 0.76 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 6 µg | 900 µg | 0.7% | 0.6% | 15000 G |
beta carotenes | 0.073 mg | 5 mg | 1.5% | 1.3% | 6849 G |
Wikamina B1, thiamine | 0.095 mg | 1.5 mg | 6.3% | 5.4% | 1579 G |
ʻO Vitamin B2, riboflavin | 0.028 mg | 1.8 mg | 1.6% | 1.4% | 6429 G |
ʻO Vitamin B4, koho | 16.2 mg | 500 mg | 3.2% | 2.8% | 3086 G |
ʻO Vitamin B5, pantothenic | 0.311 mg | 5 mg | 6.2% | 5.3% | 1608 G |
ʻO Vitamin B6, pyridoxine | 0.228 mg | 2 mg | 11.4% | 9.8% | 877 G |
ʻO Vitamin B9, folate | 16 µg | 400 µg | 4% | 3.4% | 2500 G |
ʻO Vitamin C, ascorbic | 12.1 mg | 90 mg | 13.4% | 11.6% | 744 G |
ʻO ka wikamina E, alpha tocopherol, TE | 0.34 mg | 15 mg | 2.3% | 2% | 4412 G |
Wikamina K, phylloquinone | 2.3 µg | 120 µg | 1.9% | 1.6% | 5217 G |
ʻO Vitamin PP, NE | 0.552 mg | 20 mg | 2.8% | 2.4% | 3623 G |
Nā Macronutrients | |||||
Potauma, K | 670 mg | 2500 mg | 26.8% | 23.1% | 373 G |
Kalipuna, Ca | 14 mg | 1000 mg | 1.4% | 1.2% | 7143 G |
Makanekiuma, Mg | 18 mg | 400 mg | 4.5% | 3.9% | 2222 G |
Sodoma, Na | 8 mg | 1300 mg | 0.6% | 0.5% | 16250 G |
Sulphur, S | 14.9 mg | 1000 mg | 1.5% | 1.3% | 6711 G |
Pākuʻi, P | 49 mg | 800 mg | 6.1% | 5.3% | 1633 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 0.52 mg | 18 mg | 2.9% | 2.5% | 3462 G |
Manganese, Mn | 0.371 mg | 2 mg | 18.6% | 16% | 539 G |
Keleawe, Cu | 152 µg | 1000 µg | 15.2% | 13.1% | 658 G |
Selenium, Inā | 0.7 µg | 55 µg | 1.3% | 1.1% | 7857 G |
Kiniki, Zn | 0.2 mg | 12 mg | 1.7% | 1.5% | 6000 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 0.49 G | max 100 g | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 0.124 G | ~ | |||
valine | 0.06 G | ~ | |||
Histidine * | 0.033 G | ~ | |||
Isoleucine | 0.05 G | ~ | |||
leucine | 0.094 G | ~ | |||
lysine | 0.058 G | ~ | |||
methionine | 0.02 G | ~ | |||
ekolu | 0.052 G | ~ | |||
tryptophan | 0.012 G | ~ | |||
phenylalanine | 0.069 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 0.061 G | ~ | |||
ʻAkika Aspartic | 0.151 G | ~ | |||
glycine | 0.052 G | ~ | |||
ʻAkika glutamic | 0.176 G | ~ | |||
proline | 0.053 G | ~ | |||
serine | 0.079 G | ~ | |||
tyrosin | 0.039 G | ~ | |||
cysteine | 0.018 G | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 0.029 G | max 18.7 g | |||
16: 0 Palmitic | 0.027 G | ~ | |||
18: 0 Stearin | 0.003 G | ~ | |||
ʻO nā waikawa momona momona | 0.005 G | min 16.8 г | |||
18:1 Olein (omega-9) | 0.005 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 0.06 G | mai 11.2 ke 20.6 | 0.5% | 0.4% | |
18: 2 Linoleika | 0.05 G | ~ | |||
18: 3 Linolenika | 0.009 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.009 G | mai 0.9 ke 3.7 | 1% | 0.9% | |
ʻO ka Omega-6 ka mea momona acids | 0.05 G | mai 4.7 ke 16.8 | 1.1% | 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.