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 | 165 kCal | 1684 kCal | 9.8% | 5.9% | 1021 G |
| Nā Paena | 21.51 G | 76 G | 28.3% | 17.2% | 353 G |
| kona kaikea a | 8.1 G | 56 G | 14.5% | 8.8% | 691 G |
| ka wai | 69.13 G | 2273 G | 3% | 1.8% | 3288 G |
| ka lehu | 0.9 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 2 µg | 900 µg | 0.2% | 0.1% | 45000 G |
| Retinol | 0.002 mg | ~ | |||
| Wikamina B1, thiamine | 0.053 mg | 1.5 mg | 3.5% | 2.1% | 2830 G |
| ʻO Vitamin B2, riboflavin | 0.123 mg | 1.8 mg | 6.8% | 4.1% | 1463 G |
| ʻO Vitamin B5, pantothenic | 0.616 mg | 5 mg | 12.3% | 7.5% | 812 G |
| ʻO Vitamin B6, pyridoxine | 0.48 mg | 2 mg | 24% | 14.5% | 417 G |
| ʻO Vitamin B9, folate | 7 µg | 400 µg | 1.8% | 1.1% | 5714 G |
| ʻO Vitamin B12, cobalamin | 0.42 µg | 3 µg | 14% | 8.5% | 714 G |
| ʻO Vitamin PP, NE | 4.938 mg | 20 mg | 24.7% | 15% | 405 G |
| Nā Macronutrients | |||||
| Potauma, K | 267 mg | 2500 mg | 10.7% | 6.5% | 936 G |
| Kalipuna, Ca | 13 mg | 1000 mg | 1.3% | 0.8% | 7692 G |
| Makanekiuma, Mg | 24 mg | 400 mg | 6% | 3.6% | 1667 G |
| Sodoma, Na | 55 mg | 1300 mg | 4.2% | 2.5% | 2364 G |
| Pākuʻi, P | 180 mg | 800 mg | 22.5% | 13.6% | 444 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.41 mg | 18 mg | 7.8% | 4.7% | 1277 G |
| Manganese, Mn | 0.021 mg | 2 mg | 1.1% | 0.7% | 9524 G |
| Keleawe, Cu | 81 µg | 1000 µg | 8.1% | 4.9% | 1235 G |
| Selenium, Inā | 22.3 µg | 55 µg | 40.5% | 24.5% | 247 G |
| Kiniki, Zn | 1.54 mg | 12 mg | 12.8% | 7.8% | 779 G |
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 1.514 G | ~ | |||
| valine | 1.121 G | ~ | |||
| Histidine * | 0.648 G | ~ | |||
| Isoleucine | 1.08 G | ~ | |||
| leucine | 1.674 G | ~ | |||
| lysine | 1.961 G | ~ | |||
| methionine | 0.606 G | ~ | |||
| ekolu | 0.94 G | ~ | |||
| tryptophan | 0.238 G | ~ | |||
| phenylalanine | 0.842 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 1.368 G | ~ | |||
| ʻAkika Aspartic | 2.074 G | ~ | |||
| glycine | 1.277 G | ~ | |||
| ʻAkika glutamic | 3.435 G | ~ | |||
| proline | 0.993 G | ~ | |||
| serine | 0.949 G | ~ | |||
| tyrosin | 0.818 G | ~ | |||
| cysteine | 0.236 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 62 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 2.19 G | max 18.7 g | |||
| 12: 0 Lauric | 0.01 G | ~ | |||
| 14: 0 Kaʻaina | 0.06 G | ~ | |||
| 16: 0 Palmitic | 1.46 G | ~ | |||
| 18: 0 Stearin | 0.47 G | ~ | |||
| ʻO nā waikawa momona momona | 3.1 G | min 16.8 г | 18.5% | 11.2% | |
| 16: 1 Palmitoleic | 0.53 G | ~ | |||
| 18:1 Olein (omega-9) | 2.5 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.01 G | ~ | |||
| 22: 1 ʻO Erucova (omega-9) | 0.01 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 1.91 G | mai 11.2 ke 20.6 | 17.1% | 10.4% | |
| 18: 2 Linoleika | 1.63 G | ~ | |||
| 18: 3 Linolenika | 0.11 G | ~ | |||
| 20: 4 ʻAikakika | 0.09 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.14 G | mai 0.9 ke 3.7 | 15.6% | 9.5% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.01 G | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.02 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 1.72 G | mai 4.7 ke 16.8 | 36.6% | 22.2% |
ʻO ka waiwai o ka ikehu 165 kcal.
- anakahi (hāʻawi mai ka 1 lb mākaukau-kuke) = 175 g (288.8 kCal)
- 0,5 turkey, iwi wehe = 1099 g (1813.4 kCal)
Pōpō ʻōpiopio, ʻiʻo keʻokeʻo me ka ʻili waiwai i nā wikamina a me nā minelala e like me: wikamina B5 - 12,3%, wikamina B6 - 24%, wikamina B12 - 14%, wikamina PP - 24,7%, phosphorus - 22,5%, selenium - 40,5 , 12,8%, kiniki - XNUMX%
- 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 165 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka maikaʻi o ka pipi ʻōpio, ka ʻiʻo keʻokeʻo me ka ʻili, nā calorie, nā mea pono, nā pono pono ʻōpio, kaʻiʻo keʻokeʻo me ka ʻili.