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 | 282 kCal | 1684 kCal | 16.7% | 5.9% | 597 G |
Nā Paena | 16.24 G | 76 G | 21.4% | 7.6% | 468 G |
kona kaikea a | 16.18 G | 56 G | 28.9% | 10.2% | 346 G |
Carbohydrates | 17.07 G | 219 G | 7.8% | 2.8% | 1283 G |
Puluniu alimentary | 0.9 G | 20 G | 4.5% | 1.6% | 2222 G |
ka wai | 47.16 G | 2273 G | 2.1% | 0.7% | 4820 G |
ka lehu | 2.44 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 44 µg | 900 µg | 4.9% | 1.7% | 2045 G |
Retinol | 0.04 mg | ~ | |||
alpha carotenes | 1 µg | ~ | |||
beta carotenes | 0.051 mg | 5 mg | 1% | 0.4% | 9804 G |
ʻO beta Cryptoxanthin | 3 µg | ~ | |||
Lycopene | 980 µg | ~ | |||
Lutein + Zeaxanthin | 17 µg | ~ | |||
Wikamina B1, thiamine | 0.231 mg | 1.5 mg | 15.4% | 5.5% | 649 G |
ʻO Vitamin B2, riboflavin | 0.204 mg | 1.8 mg | 11.3% | 4% | 882 G |
ʻO Vitamin B4, koho | 43.7 mg | 500 mg | 8.7% | 3.1% | 1144 G |
ʻO Vitamin B6, pyridoxine | 0.214 mg | 2 mg | 10.7% | 3.8% | 935 G |
ʻO Vitamin B9, folate | 61 µg | 400 µg | 15.3% | 5.4% | 656 G |
ʻO Vitamin B12, cobalamin | 1.28 µg | 3 µg | 42.7% | 15.1% | 234 G |
ʻO Vitamin C, ascorbic | 2.9 mg | 90 mg | 3.2% | 1.1% | 3103 G |
ʻO ka wikamina D, ka kalipola | 0.2 µg | 10 µg | 2% | 0.7% | 5000 G |
ʻO ka wikamina E, alpha tocopherol, TE | 0.35 mg | 15 mg | 2.3% | 0.8% | 4286 G |
Wikamina K, phylloquinone | 4.7 µg | 120 µg | 3.9% | 1.4% | 2553 G |
ʻO Vitamin PP, NE | 3.462 mg | 20 mg | 17.3% | 6.1% | 578 G |
Nā Macronutrients | |||||
Potauma, K | 226 mg | 2500 mg | 9% | 3.2% | 1106 G |
Kalipuna, Ca | 150 mg | 1000 mg | 15% | 5.3% | 667 G |
Makanekiuma, Mg | 21 mg | 400 mg | 5.3% | 1.9% | 1905 G |
Sodoma, Na | 617 mg | 1300 mg | 47.5% | 16.8% | 211 G |
Sulphur, S | 162.4 mg | 1000 mg | 16.2% | 5.7% | 616 G |
Pākuʻi, P | 165 mg | 800 mg | 20.6% | 7.3% | 485 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 2.35 mg | 18 mg | 13.1% | 4.6% | 766 G |
Manganese, Mn | 0.198 mg | 2 mg | 9.9% | 3.5% | 1010 G |
Keleawe, Cu | 81 µg | 1000 µg | 8.1% | 2.9% | 1235 G |
Selenium, Inā | 17.9 µg | 55 µg | 32.5% | 11.5% | 307 G |
Kiniki, Zn | 2.77 mg | 12 mg | 23.1% | 8.2% | 433 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 4.16 G | max 100 g | |||
ʻO Glucose (dextrose) | 1.38 G | ~ | |||
lactose | 0.54 G | ~ | |||
maltose | 0.38 G | ~ | |||
huahua | 1.86 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 50 mg | ʻoi aku ka nui o 300 mg | |||
ʻAkika momona | |||||
Transgender | 0.721 G | max 1.9 g | |||
nā momona trans monounsaturated | 0.62 G | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 6.96 G | max 18.7 g | |||
4: 0 Aila | 0.082 G | ~ | |||
6: 0 naelona | 0.07 G | ~ | |||
8: 0 Caprylic | 0.049 G | ~ | |||
10: 0 Pūlima | 0.121 G | ~ | |||
12: 0 Lauric | 0.138 G | ~ | |||
14: 0 Kaʻaina | 0.714 G | ~ | |||
15: 0 Pentadecanoic | 0.095 G | ~ | |||
16: 0 Palmitic | 3.556 G | ~ | |||
17-0 margarine | 0.153 G | ~ | |||
18: 0 Stearin | 1.94 G | ~ | |||
20: 0 ʻAikakika | 0.023 G | ~ | |||
22: 0 | 0.01 G | ~ | |||
24: 0 Lignoceric | 0.006 G | ~ | |||
ʻO nā waikawa momona momona | 6.001 G | min 16.8 г | 35.7% | 12.7% | |
14: 1 ʻO Myristoleic | 0.129 G | ~ | |||
16: 1 Palmitoleic | 0.41 G | ~ | |||
16: 1 mau inoa | 0.36 G | ~ | |||
16: 1 unuhi | 0.051 G | ~ | |||
17: 1 ʻO Heptadecene | 0.096 G | ~ | |||
18:1 Olein (omega-9) | 5.304 G | ~ | |||
18: 1 mau inoa | 4.735 G | ~ | |||
18: 1 unuhi | 0.569 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.05 G | ~ | |||
22: 1 ʻO Erucova (omega-9) | 0.009 G | ~ | |||
22: 1 mau inoa | 0.009 G | ~ | |||
24: 1 Nervonic, cis (omega-9) | 0.003 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 1.314 G | mai 11.2 ke 20.6 | 11.7% | 4.1% | |
18: 2 Linoleika | 1.115 G | ~ | |||
18: 2 trans isomer, ʻaʻole hoʻoholo | 0.101 G | ~ | |||
18: 2 ʻO Omega-6, cis, cis | 0.931 G | ~ | |||
18: 2 ʻO Conjugated Linoleic Acid | 0.083 G | ~ | |||
18: 3 Linolenika | 0.116 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.112 G | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.004 G | ~ | |||
18: 4 Kealakekua Omega-3 | 0.001 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.005 G | ~ | |||
20: 3 Eicosatriene | 0.021 G | ~ | |||
20: 3 ʻO Omega-6 | 0.018 G | ~ | |||
20: 4 ʻAikakika | 0.031 G | ~ | |||
20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.005 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.129 G | mai 0.9 ke 3.7 | 14.3% | 5.1% | |
22: 4 Docosatetraene, Omega-6 | 0.007 G | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.011 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 0.996 G | mai 4.7 ke 16.8 | 21.2% | 7.5% |
ʻO ka waiwai o ka ikehu 282 kcal.
- ikamu = 173 g (487.9 kCal)
ʻO ka meaʻai wikiwiki, cheeseburger, pālua, me ka cutlet maʻamau, ʻike ʻia waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 15,4%, wikamina B2 - 11,3%, wikamina B9 - 15,3%, wikamina B12 - 42,7%, wikamina PP - 17,3%, calcium - 15%, phosphorous - 20,6%, hao - 13,1%, selenium - 32,5%, kiniki - 23,1%
- Vitamin B1 ʻo ia kahi ʻāpana o nā enzyme koʻikoʻi o ka carbohydrate a me ka metabolism ikehu, ka mea e hāʻawi i ke kino me ka ikehu a me nā mea ea, a me ka metabolism o nā lālā amino acid. ʻO ka hemahema o kēia wikamina e alakaʻi i nā maʻi koʻikoʻi o nā ʻōnaehana hopohopo, digestive a me ka maʻi maʻi.
- 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 B6 ma ke ʻano he coenzyme, komo lākou i ka metabolism o nukelika a me nā amino acid. ʻO ka hemahema folate ke alakaʻi i ka hōʻino ʻole ʻana o nā nucleic acid a me ka protein, a ʻo ia ka hopena o ka pāpā ʻana i ka ulu ʻana o ka pūnaewele a me ka hoʻokaʻawale ʻana, keu hoʻi i nā mea kikoola wikiwiki: ka iwi iwi, epithelium ʻōpū, a me nā mea ʻē aʻe. hana maikaʻi ʻole o ke kino, malformations congenital a me nā maʻi ulu o ke keiki. Ua hōʻike ʻia kahi hui ikaika ma waena o nā pae folate a me homocysteine a me ka makaʻu o ka maʻi maʻi ʻōpū.
- 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.
- ka pōhaku ʻo ia ka mea nui o kā mākou iwi, hana ma ke ʻano he regulator o ka ʻōnaehana ʻōnaehana, komo i ka hōʻemi ʻana i nā mākala. ʻO ka hemahema o ka calcium e alakaʻi i ka demineralization o ka iwi kuamoo, nā iwi pelvic a me nā ʻaoʻao lalo, hoʻonui i ka makaʻi o ka osteoporosis.
- 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.
- 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.
- 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: ka nui o ka calorie 282 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka mea pono no ka meaʻai wikiwiki, cheeseburger, pālua, me kahi cutlet maʻamau, hoʻāʻo ʻia, nā calorie, nā meaʻai, nā pono kūpono ʻAi wikiwiki, cheeseburger, pālua, me kahi cutlet maʻamau , kau ʻia