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 | 379 kCal | 1684 kCal | 22.5% | 5.9% | 444 G |
| Nā Paena | 9.64 G | 76 G | 12.7% | 3.4% | 788 G |
| kona kaikea a | 0.6 G | 56 G | 1.1% | 0.3% | 9333 G |
| Carbohydrates | 76.26 G | 219 G | 34.8% | 9.2% | 287 G |
| Puluniu alimentary | 7.5 G | 20 G | 37.5% | 9.9% | 267 G |
| ka wai | 2 G | 2273 G | 0.1% | 113650 G | |
| ka lehu | 4 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 1 µg | 900 µg | 0.1% | 90000 G | |
| beta carotenes | 0.007 mg | 5 mg | 0.1% | 71429 G | |
| Lutein + Zeaxanthin | 39 µg | ~ | |||
| Wikamina B1, thiamine | 1.08 mg | 1.5 mg | 72% | 19% | 139 G |
| ʻO Vitamin B2, riboflavin | 0.115 mg | 1.8 mg | 6.4% | 1.7% | 1565 G |
| ʻO Vitamin B4, koho | 54.1 mg | 500 mg | 10.8% | 2.8% | 924 G |
| ʻO Vitamin B6, pyridoxine | 0.8 mg | 2 mg | 40% | 10.6% | 250 G |
| ʻO Vitamin B9, folate | 45 µg | 400 µg | 11.3% | 3% | 889 G |
| ʻO Vitamin C, ascorbic | 9.3 mg | 90 mg | 10.3% | 2.7% | 968 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.04 mg | 15 mg | 0.3% | 0.1% | 37500 G |
| Wikamina K, phylloquinone | 9.1 µg | 120 µg | 7.6% | 2% | 1319 G |
| ʻO Vitamin PP, NE | 6.446 mg | 20 mg | 32.2% | 8.5% | 310 G |
| Nā Macronutrients | |||||
| Potauma, K | 1628 mg | 2500 mg | 65.1% | 17.2% | 154 G |
| Kalipuna, Ca | 35 mg | 1000 mg | 3.5% | 0.9% | 2857 G |
| Makanekiuma, Mg | 70 mg | 400 mg | 17.5% | 4.6% | 571 G |
| Sodoma, Na | 643 mg | 1300 mg | 49.5% | 13.1% | 202 G |
| Sulphur, S | 96.4 mg | 1000 mg | 9.6% | 2.5% | 1037 G |
| Pākuʻi, P | 167 mg | 800 mg | 20.9% | 5.5% | 479 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 3.57 mg | 18 mg | 19.8% | 5.2% | 504 G |
| Keleawe, Cu | 174 µg | 1000 µg | 17.4% | 4.6% | 575 G |
| Selenium, Inā | 8.1 µg | 55 µg | 14.7% | 3.9% | 679 G |
| Kiniki, Zn | 0.74 mg | 12 mg | 6.2% | 1.6% | 1622 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 3.69 G | max 100 g | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.15 G | max 18.7 g | |||
| 12: 0 Lauric | 0.015 G | ~ | |||
| 16: 0 Palmitic | 0.11 G | ~ | |||
| 18: 0 Stearin | 0.015 G | ~ | |||
| ʻO nā waikawa momona momona | 0.015 G | min 16.8 г | 0.1% | ||
| 18:1 Olein (omega-9) | 0.015 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.255 G | mai 11.2 ke 20.6 | 2.3% | 0.6% | |
| 18: 2 Linoleika | 0.2 G | ~ | |||
| 18: 3 Linolenika | 0.06 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.06 G | mai 0.9 ke 3.7 | 6.7% | 1.8% | |
| ʻO ka Omega-6 ka mea momona acids | 0.2 G | mai 4.7 ke 16.8 | 4.3% | 1.1% |
ʻO ka waiwai o ka ikehu 379 kcal.
- oz = 28.35 g (107.4 kcal)
- ʻeke (8 oz) = 227 g (860.3 kCal)
Nā palaʻai uala, momona-ʻole, me ka paʻakai waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 72%, wikamina B6 - 40%, wikamina B9 - 11,3%, wikamina PP - 32,2%, potassium - 65,1%, magnesium - 17,5%, phosphorus - 20,9%, hao - 19,8%, keleawe - 17,4%, selenium - 14,7%
- 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 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 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.
- 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.
- 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.
- makanekiuma komo i ka ikehu pūnao, synthesi o nā polokina, nā nukelika acidic, he hopena paʻa i nā membrane, pono e mālama i ka homeostasis o ka kalipuna, potassium a me ka sodium. ʻO ka nele o ka magnesium e alakaʻi aku ai i ka hypomagnesemia, kahi hoʻonui nui o ka hoʻomohala ʻana i ka hypertension, nā maʻi puʻuwai.
- 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.
- 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.
- 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 nui o ka calorie 379 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, pehea ia e pono ai nā ʻuala, momona-ʻole, me ka paʻakai, nā calorie, nā meaʻai, nā pono pono ʻAi potato, momona-ʻole, me ka paʻakai