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 | 212 kCal | 1684 kCal | 12.6% | 5.9% | 794 G |
| Nā Paena | 13.84 G | 76 G | 18.2% | 8.6% | 549 G |
| kona kaikea a | 16.18 G | 56 G | 28.9% | 13.6% | 346 G |
| Carbohydrates | 2.08 G | 219 G | 0.9% | 0.4% | 10529 G |
| ka wai | 66.7 G | 2273 G | 2.9% | 1.4% | 3408 G |
| ka lehu | 1.2 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 176 µg | 900 µg | 19.6% | 9.2% | 511 G |
| Retinol | 0.171 mg | ~ | |||
| beta carotenes | 0.062 mg | 5 mg | 1.2% | 0.6% | 8065 G |
| ʻO beta Cryptoxanthin | 6 µg | ~ | |||
| Lutein + Zeaxanthin | 233 µg | ~ | |||
| Wikamina B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 2.5% | 1875 G |
| ʻO Vitamin B2, riboflavin | 0.52 mg | 1.8 mg | 28.9% | 13.6% | 346 G |
| ʻO Vitamin B4, koho | 180.6 mg | 500 mg | 36.1% | 17% | 277 G |
| ʻO Vitamin B5, pantothenic | 0.94 mg | 5 mg | 18.8% | 8.9% | 532 G |
| ʻO Vitamin B6, pyridoxine | 0.19 mg | 2 mg | 9.5% | 4.5% | 1053 G |
| ʻO Vitamin B9, folate | 29 µg | 400 µg | 7.3% | 3.4% | 1379 G |
| ʻO Vitamin B12, cobalamin | 1.01 µg | 3 µg | 33.7% | 15.9% | 297 G |
| ʻO Vitamin C, ascorbic | 3.3 mg | 90 mg | 3.7% | 1.7% | 2727 G |
| ʻO ka wikamina D, ka kalipola | 1.1 µg | 10 µg | 11% | 5.2% | 909 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.96 mg | 15 mg | 6.4% | 3% | 1563 G |
| Wikamina K, phylloquinone | 9 µg | 120 µg | 7.5% | 3.5% | 1333 G |
| ʻO Vitamin PP, NE | 0.21 mg | 20 mg | 1.1% | 0.5% | 9524 G |
| Nā Macronutrients | |||||
| Potauma, K | 147 mg | 2500 mg | 5.9% | 2.8% | 1701 G |
| Kalipuna, Ca | 57 mg | 1000 mg | 5.7% | 2.7% | 1754 G |
| Makanekiuma, Mg | 14 mg | 400 mg | 3.5% | 1.7% | 2857 G |
| Sodoma, Na | 187 mg | 1300 mg | 14.4% | 6.8% | 695 G |
| Sulphur, S | 138.4 mg | 1000 mg | 13.8% | 6.5% | 723 G |
| Pākuʻi, P | 242 mg | 800 mg | 30.3% | 14.3% | 331 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 2.59 mg | 18 mg | 14.4% | 6.8% | 695 G |
| Manganese, Mn | 0.043 mg | 2 mg | 2.2% | 1% | 4651 G |
| Keleawe, Cu | 67 µg | 1000 µg | 6.7% | 3.2% | 1493 G |
| Selenium, Inā | 22.5 µg | 55 µg | 40.9% | 19.3% | 244 G |
| Kiniki, Zn | 1.66 mg | 12 mg | 13.8% | 6.5% | 723 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 1.64 G | max 100 g | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.836 G | ~ | |||
| valine | 0.96 G | ~ | |||
| Histidine * | 0.325 G | ~ | |||
| Isoleucine | 0.836 G | ~ | |||
| leucine | 1.185 G | ~ | |||
| lysine | 0.913 G | ~ | |||
| methionine | 0.427 G | ~ | |||
| ekolu | 0.657 G | ~ | |||
| tryptophan | 0.212 G | ~ | |||
| phenylalanine | 0.75 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.763 G | ~ | |||
| ʻAkika Aspartic | 1.311 G | ~ | |||
| glycine | 0.438 G | ~ | |||
| ʻAkika glutamic | 1.773 G | ~ | |||
| proline | 0.577 G | ~ | |||
| serine | 1.002 G | ~ | |||
| tyrosin | 0.562 G | ~ | |||
| cysteine | 0.307 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 426 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 6.153 G | max 18.7 g | |||
| 6: 0 naelona | 0.158 G | ~ | |||
| 8: 0 Caprylic | 0.048 G | ~ | |||
| 10: 0 Pūlima | 0.104 G | ~ | |||
| 12: 0 Lauric | 0.134 G | ~ | |||
| 14: 0 Kaʻaina | 0.085 G | ~ | |||
| 16: 0 Palmitic | 3.909 G | ~ | |||
| 18: 0 Stearin | 1.522 G | ~ | |||
| ʻO nā waikawa momona momona | 5.889 G | min 16.8 г | 35.1% | 16.6% | |
| 16: 1 Palmitoleic | 0.515 G | ~ | |||
| 18:1 Olein (omega-9) | 5.374 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 1.969 G | mai 11.2 ke 20.6 | 17.6% | 8.3% | |
| 18: 2 Linoleika | 1.649 G | ~ | |||
| 18: 3 Linolenika | 0.118 G | ~ | |||
| 20: 4 ʻAikakika | 0.202 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.118 G | mai 0.9 ke 3.7 | 13.1% | 6.2% | |
| ʻO ka Omega-6 ka mea momona acids | 1.851 G | mai 4.7 ke 16.8 | 39.4% | 18.6% |
ʻO ka waiwai o ka ikehu 212 kcal.
- 2 = 94 g (199.3 kCal)
Mea ʻai wikiwiki, hua huaʻai waiwai i nā wikamina a me nā minelala e like me: wikamina A - 19,6%, wikamina B2 - 28,9%, choline - 36,1%, wikamina B5 - 18,8%, wikamina B12 - 33,7%, wikamina D - 11%, phosphorous - 30,3%, hao - 14,4%, selenium - 40,9%, kiniki - 13,8%
- Vitamin A kuleana no ka hoʻomohala maʻamau, hana hānau, ke ola o ka ʻili a me ka maka, a me ka mālama ʻana i ka palekana.
- 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.
- hui he ʻāpana o ka lecithin, hana i ka synthes a me ka metabolism o nā phospholipids i ke akepaʻa, kahi kumu o nā hui methyl manuahi, hana ma ke ʻano he lipotropic factor.
- 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.
- 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: ʻo ka nui o ka calorie 212 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, pehea ka pono o ka meaʻai wikiwiki, nā hua i kāwili ʻia, nā kalorona, nā meaʻai, nā pono pono o ka meaʻai wikiwiki, nā hua hua