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 | 164 kCal | 1684 kCal | 9.7% | 5.9% | 1027 G |
| Nā Paena | 17.3 G | 76 G | 22.8% | 13.9% | 439 G |
| kona kaikea a | 4 G | 56 G | 7.1% | 4.3% | 1400 G |
| Carbohydrates | 13.7 G | 219 G | 6.3% | 3.8% | 1599 G |
| nā huaʻala kumulani | 1.4 G | ~ | |||
| ka wai | 62.4 G | 2273 G | 2.7% | 1.6% | 3643 G |
| ka lehu | 1.2 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 31 µg | 900 µg | 3.4% | 2.1% | 2903 G |
| Retinol | 0.028 mg | ~ | |||
| beta carotenes | 0.018 mg | 5 mg | 0.4% | 0.2% | 27778 G |
| Wikamina B1, thiamine | 0.03 mg | 1.5 mg | 2% | 1.2% | 5000 G |
| ʻO Vitamin B2, riboflavin | 0.22 mg | 1.8 mg | 12.2% | 7.4% | 818 G |
| ʻO Vitamin B4, koho | 43 mg | 500 mg | 8.6% | 5.2% | 1163 G |
| ʻO Vitamin B5, pantothenic | 0.21 mg | 5 mg | 4.2% | 2.6% | 2381 G |
| ʻO Vitamin B6, pyridoxine | 0.19 mg | 2 mg | 9.5% | 5.8% | 1053 G |
| ʻO Vitamin B9, folate | 40 µg | 400 µg | 10% | 6.1% | 1000 G |
| ʻO Vitamin B12, cobalamin | 1.32 µg | 3 µg | 44% | 26.8% | 227 G |
| ʻO Vitamin C, ascorbic | 0.4 mg | 90 mg | 0.4% | 0.2% | 22500 G |
| ʻO ka wikamina D, ka kalipola | 0.024 µg | 10 µg | 0.2% | 0.1% | 41667 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.1 mg | 15 mg | 0.7% | 0.4% | 15000 G |
| Wikamina H, biotin | 7.6 µg | 50 µg | 15.2% | 9.3% | 658 G |
| ʻO Vitamin PP, NE | 3.3 mg | 20 mg | 16.5% | 10.1% | 606 G |
| niacin | 0.4 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 94 mg | 2500 mg | 3.8% | 2.3% | 2660 G |
| Kalipuna, Ca | 138 mg | 1000 mg | 13.8% | 8.4% | 725 G |
| Makanekiuma, Mg | 19 mg | 400 mg | 4.8% | 2.9% | 2105 G |
| Sodoma, Na | 34 mg | 1300 mg | 2.6% | 1.6% | 3824 G |
| Sulphur, S | 173 mg | 1000 mg | 17.3% | 10.5% | 578 G |
| Pākuʻi, P | 184 mg | 800 mg | 23% | 14% | 435 G |
| ʻO Chlorine, Cl | 115 mg | 2300 mg | 5% | 3% | 2000 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 50 µg | ~ | |||
| ʻO Iron, Fe | 0.3 mg | 18 mg | 1.7% | 1% | 6000 G |
| ʻIodine, ʻo wau | 9 µg | 150 µg | 6% | 3.7% | 1667 G |
| ʻO Cobalt, Co | 2 µg | 10 µg | 20% | 12.2% | 500 G |
| Manganese, Mn | 0.008 mg | 2 mg | 0.4% | 0.2% | 25000 G |
| Keleawe, Cu | 60 µg | 1000 µg | 6% | 3.7% | 1667 G |
| Molybdenum, Mo. | 7.7 µg | 70 µg | 11% | 6.7% | 909 G |
| Alakaʻi, Sn | 13 µg | ~ | |||
| Selenium, Inā | 30 µg | 55 µg | 54.5% | 33.2% | 183 G |
| Strontium, Sr. | 17 µg | ~ | |||
| Fluorine, F | 32 µg | 4000 µg | 0.8% | 0.5% | 12500 G |
| ʻO Chrome, Cr | 2 µg | 50 µg | 4% | 2.4% | 2500 G |
| Kiniki, Zn | 0.364 mg | 12 mg | 3% | 1.8% | 3297 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 13.7 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 11 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 2.5 G | max 18.7 g | |||
| ʻO nā waikawa momona momona | 1.172 G | min 16.8 г | 7% | 4.3% | |
| ʻO nā waikawa momona polyunsaturated | 0.228 G | mai 11.2 ke 20.6 | 2% | 1.2% | |
| ʻO ka Omega-3 ka mea momona acids | 0.0334 G | mai 0.9 ke 3.7 | 3.7% | 2.3% | |
| ʻO ka Omega-6 ka mea momona acids | 0.1954 G | mai 4.7 ke 16.8 | 4.2% | 2.6% |
ʻO ka waiwai o ka ikehu 164 kcal.
- Tablespoon ("ma luna" koe nā meaʻai wai) = 20 g (32.8 kcal)
- Teaspoon ("luna" koe nā meaʻai wai) = 7 g (11.5 kcal)
- 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 ka Vitamin H komo i loko o ka synthesive o nā momona, glycogen, ka metabolism o nā amino acid. ʻO ka lawa ʻole o ka lawe ʻana i kēia wikamina hiki ke alakaʻi i ka hoʻohaunaele ʻana i ke kūlana maʻamau o ka ʻili.
- 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.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
- 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.