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 | 197 kCal | 1684 kCal | 11.7% | 5.9% | 855 G |
| Nā Paena | 10.33 G | 76 G | 13.6% | 6.9% | 736 G |
| kona kaikea a | 14.92 G | 56 G | 26.6% | 13.5% | 375 G |
| Carbohydrates | 5.38 G | 219 G | 2.5% | 1.3% | 4071 G |
| Puluniu alimentary | 0.1 G | 20 G | 0.5% | 0.3% | 20000 G |
| ka wai | 66.86 G | 2273 G | 2.9% | 1.5% | 3400 G |
| ka lehu | 2.41 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 82 µg | 900 µg | 9.1% | 4.6% | 1098 G |
| Retinol | 0.08 mg | ~ | |||
| beta carotenes | 0.026 mg | 5 mg | 0.5% | 0.3% | 19231 G |
| Wikamina B1, thiamine | 0.044 mg | 1.5 mg | 2.9% | 1.5% | 3409 G |
| ʻO Vitamin B2, riboflavin | 0.243 mg | 1.8 mg | 13.5% | 6.9% | 741 G |
| ʻO Vitamin B4, koho | 5.1 mg | 500 mg | 1% | 0.5% | 9804 G |
| ʻO Vitamin B5, pantothenic | 0.233 mg | 5 mg | 4.7% | 2.4% | 2146 G |
| ʻO Vitamin B6, pyridoxine | 0.045 mg | 2 mg | 2.3% | 1.2% | 4444 G |
| ʻO Vitamin B9, folate | 11 µg | 400 µg | 2.8% | 1.4% | 3636 G |
| ʻO Vitamin B12, cobalamin | 0.35 µg | 3 µg | 11.7% | 5.9% | 857 G |
| ʻO Vitamin C, ascorbic | 0.6 mg | 90 mg | 0.7% | 0.4% | 15000 G |
| ʻO ka wikamina D, ka kalipola | 1 µg | 10 µg | 10% | 5.1% | 1000 G |
| ʻO Wikamina D3, cholecalciferol | 1 µg | ~ | |||
| ʻO ka wikamina E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 0.3% | 16667 G |
| Wikamina K, phylloquinone | 0.9 µg | 120 µg | 0.8% | 0.4% | 13333 G |
| ʻO Vitamin PP, NE | 0.204 mg | 20 mg | 1% | 0.5% | 9804 G |
| Nā Macronutrients | |||||
| Potauma, K | 142 mg | 2500 mg | 5.7% | 2.9% | 1761 G |
| Kalipuna, Ca | 311 mg | 1000 mg | 31.1% | 15.8% | 322 G |
| Makanekiuma, Mg | 19 mg | 400 mg | 4.8% | 2.4% | 2105 G |
| Sodoma, Na | 493 mg | 1300 mg | 37.9% | 19.2% | 264 G |
| Sulphur, S | 103.3 mg | 1000 mg | 10.3% | 5.2% | 968 G |
| Pākuʻi, P | 229 mg | 800 mg | 28.6% | 14.5% | 349 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.35 mg | 18 mg | 1.9% | 1% | 5143 G |
| Manganese, Mn | 0.04 mg | 2 mg | 2% | 1% | 5000 G |
| Keleawe, Cu | 19 µg | 1000 µg | 1.9% | 1% | 5263 G |
| Selenium, Inā | 6.6 µg | 55 µg | 12% | 6.1% | 833 G |
| Kiniki, Zn | 1.26 mg | 12 mg | 10.5% | 5.3% | 952 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.19 G | max 100 g | |||
| lactose | 0.07 G | ~ | |||
| maltose | 0.05 G | ~ | |||
| maʻi maʻi | 0.08 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.351 G | ~ | |||
| valine | 0.627 G | ~ | |||
| Histidine * | 0.311 G | ~ | |||
| Isoleucine | 0.578 G | ~ | |||
| leucine | 0.902 G | ~ | |||
| lysine | 0.772 G | ~ | |||
| methionine | 0.243 G | ~ | |||
| ekolu | 0.355 G | ~ | |||
| tryptophan | 0.123 G | ~ | |||
| phenylalanine | 0.484 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.279 G | ~ | |||
| ʻAkika Aspartic | 0.628 G | ~ | |||
| glycine | 0.17 G | ~ | |||
| ʻAkika glutamic | 2.214 G | ~ | |||
| proline | 1.021 G | ~ | |||
| serine | 0.539 G | ~ | |||
| tyrosin | 0.452 G | ~ | |||
| cysteine | 0.056 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 38 mg | ʻoi aku ka nui o 300 mg | |||
| Nā Phytosterols | 11 mg | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 8.034 G | max 18.7 g | |||
| 4: 0 Aila | 0.385 G | ~ | |||
| 6: 0 naelona | 0.199 G | ~ | |||
| 8: 0 Caprylic | 0.106 G | ~ | |||
| 10: 0 Pūlima | 0.23 G | ~ | |||
| 12: 0 Lauric | 0.215 G | ~ | |||
| 14: 0 Kaʻaina | 1.231 G | ~ | |||
| 16: 0 Palmitic | 3.952 G | ~ | |||
| 18: 0 Stearin | 1.712 G | ~ | |||
| ʻO nā waikawa momona momona | 4.735 G | min 16.8 г | 28.2% | 14.3% | |
| 16: 1 Palmitoleic | 0.358 G | ~ | |||
| 18:1 Olein (omega-9) | 4.375 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 1.397 G | mai 11.2 ke 20.6 | 12.5% | 6.3% | |
| 18: 2 Linoleika | 1.213 G | ~ | |||
| 18: 3 Linolenika | 0.184 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.184 G | mai 0.9 ke 3.7 | 20.4% | 10.4% | |
| ʻO ka Omega-6 ka mea momona acids | 1.213 G | mai 4.7 ke 16.8 | 25.8% | 13.1% |
ʻO ka waiwai o ka ikehu 197 kcal.
- kīʻaha = 243 g (478.7 kCal)
- 2 puna = 30 g (59.1 kCal)
Mīkini kākī waiwai i nā wikamina a me nā minelala e like me: wikamina B2 - 13,5%, wikamina B12 - 11,7%, calcium - 31,1%, phosphorus - 28,6%, selenium - 12%
- 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 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.
- 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.
- 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 197 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, pehea pono ai ka waiūpaʻa, nā calories, nā meaʻai, nā waiwai pono Keiki kiki