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 | 149 kCal | 1684 kCal | 8.8% | 5.9% | 1130 G |
| Nā Paena | 18.14 G | 76 G | 23.9% | 16% | 419 G |
| kona kaikea a | 6.99 G | 56 G | 12.5% | 8.4% | 801 G |
| Carbohydrates | 2.12 G | 219 G | 1% | 0.7% | 10330 G |
| ka wai | 70.15 G | 2273 G | 3.1% | 2.1% | 3240 G |
| ka lehu | 2.6 G | ~ | |||
| Vitamins | |||||
| Wikamina B1, thiamine | 0.091 mg | 1.5 mg | 6.1% | 4.1% | 1648 G |
| ʻO Vitamin B2, riboflavin | 0.284 mg | 1.8 mg | 15.8% | 10.6% | 634 G |
| ʻO Vitamin B4, koho | 41.3 mg | 500 mg | 8.3% | 5.6% | 1211 G |
| ʻO Vitamin B5, pantothenic | 0.57 mg | 5 mg | 11.4% | 7.7% | 877 G |
| ʻO Vitamin B6, pyridoxine | 0.27 mg | 2 mg | 13.5% | 9.1% | 741 G |
| ʻO Vitamin B9, folate | 5 µg | 400 µg | 1.3% | 0.9% | 8000 G |
| ʻO Vitamin B12, cobalamin | 0.23 µg | 3 µg | 7.7% | 5.2% | 1304 G |
| ʻO ka wikamina D, ka kalipola | 0.2 µg | 10 µg | 2% | 1.3% | 5000 G |
| ʻO Wikamina D3, cholecalciferol | 0.2 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 0.34 mg | 15 mg | 2.3% | 1.5% | 4412 G |
| ʻO Vitamin PP, NE | 4.8 mg | 20 mg | 24% | 16.1% | 417 G |
| Pāpale | 3.7 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 270 mg | 2500 mg | 10.8% | 7.2% | 926 G |
| Kalipuna, Ca | 32 mg | 1000 mg | 3.2% | 2.1% | 3125 G |
| Makanekiuma, Mg | 18 mg | 400 mg | 4.5% | 3% | 2222 G |
| Sodoma, Na | 477 mg | 1300 mg | 36.7% | 24.6% | 273 G |
| Pākuʻi, P | 168 mg | 800 mg | 21% | 14.1% | 476 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.35 mg | 18 mg | 7.5% | 5% | 1333 G |
| Manganese, Mn | 0.013 mg | 2 mg | 0.7% | 0.5% | 15385 G |
| Keleawe, Cu | 70 µg | 1000 µg | 7% | 4.7% | 1429 G |
| Selenium, Inā | 29.2 µg | 55 µg | 53.1% | 35.6% | 188 G |
| Kiniki, Zn | 2 mg | 12 mg | 16.7% | 11.2% | 600 G |
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 1.279 G | ~ | |||
| valine | 0.944 G | ~ | |||
| Histidine * | 0.545 G | ~ | |||
| Isoleucine | 0.909 G | ~ | |||
| leucine | 1.409 G | ~ | |||
| lysine | 1.649 G | ~ | |||
| methionine | 0.51 G | ~ | |||
| ekolu | 0.792 G | ~ | |||
| tryptophan | 0.2 G | ~ | |||
| phenylalanine | 0.71 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 1.158 G | ~ | |||
| ʻAkika Aspartic | 1.749 G | ~ | |||
| glycine | 1.094 G | ~ | |||
| ʻAkika glutamic | 2.893 G | ~ | |||
| proline | 0.846 G | ~ | |||
| serine | 0.8 G | ~ | |||
| tyrosin | 0.687 G | ~ | |||
| cysteine | 0.2 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 55 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 2.04 G | max 18.7 g | |||
| 12: 0 Lauric | 0.01 G | ~ | |||
| 14: 0 Kaʻaina | 0.05 G | ~ | |||
| 16: 0 Palmitic | 1.25 G | ~ | |||
| 18: 0 Stearin | 0.5 G | ~ | |||
| ʻO nā waikawa momona momona | 2.3 G | min 16.8 г | 13.7% | 9.2% | |
| 16: 1 Palmitoleic | 0.38 G | ~ | |||
| 18:1 Olein (omega-9) | 1.87 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.01 G | ~ | |||
| 22: 1 ʻO Erucova (omega-9) | 0.01 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 1.78 G | mai 11.2 ke 20.6 | 15.9% | 10.7% | |
| 18: 2 Linoleika | 1.48 G | ~ | |||
| 18: 3 Linolenika | 0.08 G | ~ | |||
| 20: 4 ʻAikakika | 0.14 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.13 G | mai 0.9 ke 3.7 | 14.4% | 9.7% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.02 G | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.03 G | ~ | |||
| ʻO ka Omega-6 ka mea momona acids | 1.62 G | mai 4.7 ke 16.8 | 34.5% | 23.2% |
ʻO ka waiwai o ka ikehu 149 kcal.
- oz = 28.35 g (42.2 kcal)
- 2 mau ʻāpana = 57 g (84.9 kCal)
ʻŌwili, Turkey a me kaʻiʻo ʻeleʻele waiwai i nā wikamina a me nā minelala e like me: wikamina B2 - 15,8%, wikamina B5 - 11,4%, wikamina B6 - 13,5%, wikamina PP - 24%, phosphorus - 21%, selenium - 53,1 , 16,7%, kiniki - XNUMX%
- 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 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.
- 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: ka nui o ka calorie 149 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha nā pōmaikaʻi o ka ʻōwili Tureke, kaʻiʻo keʻokeʻo a me ka pouli, nā calorie, nā mea pono, nā pono pono Tureke, keʻokeʻo a me kaʻiʻo ʻeleʻele