ʻO ka waiwai kūpono a me ka hoʻohui kemika.
ʻĀina ʻona | mea | Norm ** | % o ka maʻamau i 100 g | % o ka maʻamau i 100 kcal | 100% maʻamau |
ʻO ke kumu kūʻai kalori | 236 kCal | 1684 kCal | 14% | 5.9% | 714 G |
Nā Paena | 15 G | 76 G | 19.7% | 8.3% | 507 G |
kona kaikea a | 18 G | 56 G | 32.1% | 13.6% | 311 G |
Carbohydrates | 2.8 G | 219 G | 1.3% | 0.6% | 7821 G |
nā huaʻala kumulani | 1.2 G | ~ | |||
ka wai | 62 G | 2273 G | 2.7% | 1.1% | 3666 G |
ka lehu | 1 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 110 µg | 900 µg | 12.2% | 5.2% | 818 G |
Retinol | 0.1 mg | ~ | |||
beta carotenes | 0.06 mg | 5 mg | 1.2% | 0.5% | 8333 G |
Wikamina B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 1.4% | 3000 G |
ʻO Vitamin B2, riboflavin | 0.3 mg | 1.8 mg | 16.7% | 7.1% | 600 G |
ʻO Vitamin B4, koho | 46.7 mg | 500 mg | 9.3% | 3.9% | 1071 G |
ʻO Vitamin B5, pantothenic | 0.28 mg | 5 mg | 5.6% | 2.4% | 1786 G |
ʻO Vitamin B6, pyridoxine | 0.11 mg | 2 mg | 5.5% | 2.3% | 1818 G |
ʻO Vitamin B9, folate | 35 µg | 400 µg | 8.8% | 3.7% | 1143 G |
ʻO Vitamin B12, cobalamin | 1 µg | 3 µg | 33.3% | 14.1% | 300 G |
ʻO Vitamin C, ascorbic | 0.5 mg | 90 mg | 0.6% | 0.3% | 18000 G |
ʻO ka wikamina D, ka kalipola | 0.108 µg | 10 µg | 1.1% | 0.5% | 9259 G |
ʻO ka wikamina E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 0.8% | 5000 G |
Wikamina H, biotin | 5.1 µg | 50 µg | 10.2% | 4.3% | 980 G |
ʻO Vitamin PP, NE | 3.8 mg | 20 mg | 19% | 8.1% | 526 G |
niacin | 0.3 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 112 mg | 2500 mg | 4.5% | 1.9% | 2232 G |
Kalipuna, Ca | 150 mg | 1000 mg | 15% | 6.4% | 667 G |
Makanekiuma, Mg | 23 mg | 400 mg | 5.8% | 2.5% | 1739 G |
Sodoma, Na | 41 mg | 1300 mg | 3.2% | 1.4% | 3171 G |
Sulphur, S | 150 mg | 1000 mg | 15% | 6.4% | 667 G |
Pākuʻi, P | 220 mg | 800 mg | 27.5% | 11.7% | 364 G |
ʻO Chlorine, Cl | 152 mg | 2300 mg | 6.6% | 2.8% | 1513 G |
Nā Huli Huli | |||||
Aluminium, Al | 50 µg | ~ | |||
ʻO Iron, Fe | 0.5 mg | 18 mg | 2.8% | 1.2% | 3600 G |
ʻIodine, ʻo wau | 9 µg | 150 µg | 6% | 2.5% | 1667 G |
ʻO Cobalt, Co | 1 µg | 10 µg | 10% | 4.2% | 1000 G |
Manganese, Mn | 0.008 mg | 2 mg | 0.4% | 0.2% | 25000 G |
Keleawe, Cu | 74 µg | 1000 µg | 7.4% | 3.1% | 1351 G |
Molybdenum, Mo. | 7.7 µg | 70 µg | 11% | 4.7% | 909 G |
Alakaʻi, Sn | 13 µg | ~ | |||
Selenium, Inā | 30 µg | 55 µg | 54.5% | 23.1% | 183 G |
Strontium, Sr. | 17 µg | ~ | |||
Fluorine, F | 32 µg | 4000 µg | 0.8% | 0.3% | 12500 G |
ʻO Chrome, Cr | 2 µg | 50 µg | 4% | 1.7% | 2500 G |
Kiniki, Zn | 0.394 mg | 12 mg | 3.3% | 1.4% | 3046 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 2.8 G | max 100 g | |||
galactose | 0.05 G | ~ | |||
lactose | 2.8 G | ~ | |||
Nā Pono ʻAkino Pono | 5.825 G | ~ | |||
ʻO Arginine * | 0.579 G | ~ | |||
valine | 0.838 G | ~ | |||
Histidine * | 0.447 G | ~ | |||
Isoleucine | 0.69 G | ~ | |||
leucine | 1.282 G | ~ | |||
lysine | 1.008 G | ~ | |||
methionine | 0.384 G | ~ | |||
Methionine + Cysteine | 0.45 G | ~ | |||
ekolu | 0.649 G | ~ | |||
tryptophan | 0.212 G | ~ | |||
phenylalanine | 0.762 G | ~ | |||
Phenylalanine + Tyrosine | 1.64 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | 8.115 G | ~ | |||
alanina | 0.428 G | ~ | |||
ʻAkika Aspartic | 0.924 G | ~ | |||
glycine | 0.258 G | ~ | |||
ʻAkika glutamic | 2.457 G | ~ | |||
proline | 1.29 G | ~ | |||
serine | 0.789 G | ~ | |||
tyrosin | 0.875 G | ~ | |||
cysteine | 0.068 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 60 mg | ʻoi aku ka nui o 300 mg | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 10.8 G | max 18.7 g | |||
4: 0 Aila | 0.7 G | ~ | |||
6: 0 naelona | 0.4 G | ~ | |||
8: 0 Caprylic | 0.21 G | ~ | |||
10: 0 Pūlima | 0.46 G | ~ | |||
12: 0 Lauric | 0.5 G | ~ | |||
14: 0 Kaʻaina | 2.6 G | ~ | |||
15: 0 Pentadecanoic | 0.19 G | ~ | |||
16: 0 Palmitic | 3.18 G | ~ | |||
17-0 margarine | 0.1 G | ~ | |||
18: 0 Stearin | 1.76 G | ~ | |||
20: 0 ʻAikakika | 0.22 G | ~ | |||
ʻO nā waikawa momona momona | 5.28 G | min 16.8 г | 31.4% | 13.3% | |
14: 1 ʻO Myristoleic | 0.25 G | ~ | |||
16: 1 Palmitoleic | 0.45 G | ~ | |||
18:1 Olein (omega-9) | 3.9 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.04 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 1.03 G | mai 11.2 ke 20.6 | 9.2% | 3.9% | |
18: 2 Linoleika | 0.43 G | ~ | |||
18: 3 Linolenika | 0.15 G | ~ | |||
20: 4 ʻAikakika | 0.45 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.15 G | mai 0.9 ke 3.7 | 16.7% | 7.1% | |
ʻO ka Omega-6 ka mea momona acids | 0.88 G | mai 4.7 ke 16.8 | 18.7% | 7.9% |
ʻO ka waiwai o ka ikehu 236 kcal.
- Tablespoon ("ma luna" koe nā meaʻai wai) = 17 g (40.1 kcal)
- Teaspoon ("luna" koe nā meaʻai wai) = 5 g (11.8 kcal)
- 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.
- 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.
- Molybdenum he cofactor o nā enzyme he nui e hāʻawi i ka metabolism o ka sulfur-i loaʻa nā amino acid, purine a me pyrimidines.
- 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.
Ka waiwai ikehu, a i ʻole ka ʻike kalori ʻO ka nui o ka ikehu i hoʻokuʻu ʻia i loko o ke kino o ke kanaka mai ka meaʻai i ka wā ʻai. Ana ʻia ka waiwai o ka ikehu o kekahi huahana ma nā kilo-calories (kcal) a i ʻole kilo-joules (kJ) no 100 grams. huahana. ʻO ka kilocalorie i hoʻohana ʻia no ke ana ʻana i ka waiwai o ka ikehu o ka meaʻai, ua kapa ʻia ʻo ia ka "calorie meaʻai," no laila ua haʻalele pinepine ʻia ka prefix kilo ke kuhikuhi ʻia nā calorie i (kilo) calories. Hiki iā ʻoe ke ʻike i nā papa ikehu kikoʻī no nā huahana Lūkini.
ʻO ka waiwai kūpono - ka ʻike o nā pākeke, nā momona a me nā protein i loko o ka huahana.
ʻO ka waiwai kūpono o kahi huahana meaʻai - kahi hoʻonohonoho o nā huahana o kahi huahana meaʻai, i ke alo o kahi e māʻona ai nā pono o ke kanaka no nā mea kūpono a me ka ikehu.
Vitamins, nā mea olakino e koi ʻia i nā mea liʻiliʻi i ka papaʻai o nā kānaka āpau a me ka hapa nui o nā vertebrates. Hoʻohui pinepine ʻia nā wikamina e nā mea kanu ma mua o nā holoholona. ʻO ka makemake o ke kanaka i kēlā me kēia lā no nā wikamina he mau miligram a i ʻole micrograms wale nō. ʻAʻole like me nā mea inorganic, hoʻopau ʻia nā huaora e ka hoʻomehana ikaika. Nui ʻole nā vitamina a "nalowale" i ka wā kuke ʻana a i ʻole ka hana ʻana i ka meaʻai.