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 | 48 kCal | 1684 kCal | 2.9% | 6% | 3508 G |
| Nā Paena | 10 G | 76 G | 13.2% | 27.5% | 760 G |
| Carbohydrates | 2 G | 219 G | 0.9% | 1.9% | 10950 G |
| ka wai | 87 G | 2273 G | 3.8% | 7.9% | 2613 G |
| ka lehu | 1.3 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 11 µg | 900 µg | 1.2% | 2.5% | 8182 G |
| beta carotenes | 0.135 mg | 5 mg | 2.7% | 5.6% | 3704 G |
| Wikamina B1, thiamine | 0.12 mg | 1.5 mg | 8% | 16.7% | 1250 G |
| ʻO Vitamin B2, riboflavin | 0.386 mg | 1.8 mg | 21.4% | 44.6% | 466 G |
| ʻO Vitamin B4, koho | 2.5 mg | 500 mg | 0.5% | 1% | 20000 G |
| ʻO Vitamin B5, pantothenic | 1.66 mg | 5 mg | 33.2% | 69.2% | 301 G |
| ʻO Vitamin B6, pyridoxine | 0.133 mg | 2 mg | 6.7% | 14% | 1504 G |
| ʻO Vitamin B9, folate | 16 µg | 400 µg | 4% | 8.3% | 2500 G |
| ʻO Vitamin B12, cobalamin | 0.34 µg | 3 µg | 11.3% | 23.5% | 882 G |
| ʻO Vitamin C, ascorbic | 0.5 mg | 90 mg | 0.6% | 1.3% | 18000 G |
| ʻO ka wikamina D, ka kalipola | 1.6 µg | 10 µg | 16% | 33.3% | 625 G |
| ʻO Wikamina D3, cholecalciferol | 1.6 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 1.59 mg | 15 mg | 10.6% | 22.1% | 943 G |
| Wikamina K, phylloquinone | 0.2 µg | 120 µg | 0.2% | 0.4% | 60000 G |
| ʻO Vitamin PP, NE | 0.14 mg | 20 mg | 0.7% | 1.5% | 14286 G |
| Nā Macronutrients | |||||
| Potauma, K | 213 mg | 2500 mg | 8.5% | 17.7% | 1174 G |
| Kalipuna, Ca | 73 mg | 1000 mg | 7.3% | 15.2% | 1370 G |
| Makanekiuma, Mg | 15 mg | 400 mg | 3.8% | 7.9% | 2667 G |
| Sodoma, Na | 199 mg | 1300 mg | 15.3% | 31.9% | 653 G |
| Sulphur, S | 100 mg | 1000 mg | 10% | 20.8% | 1000 G |
| Pākuʻi, P | 72 mg | 800 mg | 9% | 18.8% | 1111 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.98 mg | 18 mg | 11% | 22.9% | 909 G |
| Manganese, Mn | 0.006 mg | 2 mg | 0.3% | 0.6% | 33333 G |
| Keleawe, Cu | 22 µg | 1000 µg | 2.2% | 4.6% | 4545 G |
| Selenium, Inā | 41.3 µg | 55 µg | 75.1% | 156.5% | 133 G |
| Kiniki, Zn | 0.98 mg | 12 mg | 8.2% | 17.1% | 1224 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 2 G | max 100 g | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.577 G | ~ | |||
| valine | 0.792 G | ~ | |||
| Histidine * | 0.257 G | ~ | |||
| Isoleucine | 0.66 G | ~ | |||
| leucine | 0.972 G | ~ | |||
| lysine | 0.713 G | ~ | |||
| methionine | 0.387 G | ~ | |||
| ekolu | 0.484 G | ~ | |||
| tryptophan | 0.164 G | ~ | |||
| phenylalanine | 0.645 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.624 G | ~ | |||
| ʻAkika Aspartic | 0.928 G | ~ | |||
| glycine | 0.365 G | ~ | |||
| ʻAkika glutamic | 1.69 G | ~ | |||
| proline | 0.558 G | ~ | |||
| serine | 0.751 G | ~ | |||
| tyrosin | 0.456 G | ~ | |||
| cysteine | 0.229 G | ~ | |||
| ʻO Sterola | |||||
| Nā Phytosterols | 95 mg | ~ |
ʻO ka waiwai o ka ikehu 48 kcal.
Hoʻololi hua manu, wai a paʻa paha, ʻaʻohe momona waiwai i nā wikamina a me nā minelala e like me: wikamina B2 - 21,4%, wikamina B5 - 33,2%, wikamina B12 - 11,3%, wikamina D - 16%, hao - 11%, selenium - 75,1%
- 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.
- 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 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.
- Vitamin D Mālama i ka homeostasis o ka calcium a me ka phosphorus, lawe i nā kaʻina hana o ka mineralization iwi. ʻO ka nele o ka wikamina D hiki i ka hōʻino ʻia o ka metabolism a me ka phosphor i nā iwi, hoʻonui i ka demineralization o nā iwi iwi, kahi e alakaʻi ai i ka hoʻonui ʻia o ka osteoporosis.
- 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.
- 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.
Nā huaʻōlelo: ʻo ka waiwai o ka calorie 48 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, pehea ia e pono ai ʻO ka hua manu e pani, wai a paʻa paha, ʻaʻohe momona, nā calorie, nā huaora, nā pono pono nā hua manu e kāwili, wai a paʻa paha, ʻaʻohe momona.