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 | 577 kCal | 1684 kCal | 34.3% | 5.9% | 292 G |
| Nā Paena | 19 G | 76 G | 25% | 4.3% | 400 G |
| kona kaikea a | 42 G | 56 G | 75% | 13% | 133 G |
| Carbohydrates | 30.2 G | 219 G | 13.8% | 2.4% | 725 G |
| nā huaʻala kumulani | 0.8 G | ~ | |||
| ka wai | 4 G | 2273 G | 0.2% | 56825 G | |
| ka lehu | 4 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 377 µg | 900 µg | 41.9% | 7.3% | 239 G |
| Retinol | 0.35 mg | ~ | |||
| beta carotenes | 0.16 mg | 5 mg | 3.2% | 0.6% | 3125 G |
| Wikamina B1, thiamine | 0.25 mg | 1.5 mg | 16.7% | 2.9% | 600 G |
| ʻO Vitamin B2, riboflavin | 0.9 mg | 1.8 mg | 50% | 8.7% | 200 G |
| ʻO Vitamin B4, koho | 81 mg | 500 mg | 16.2% | 2.8% | 617 G |
| ʻO Vitamin B5, pantothenic | 2.7 mg | 5 mg | 54% | 9.4% | 185 G |
| ʻO Vitamin B6, pyridoxine | 0.22 mg | 2 mg | 11% | 1.9% | 909 G |
| ʻO Vitamin B9, folate | 30 µg | 400 µg | 7.5% | 1.3% | 1333 G |
| ʻO Vitamin B12, cobalamin | 3 µg | 3 µg | 100% | 17.3% | 100 G |
| ʻO Vitamin C, ascorbic | 3 mg | 90 mg | 3.3% | 0.6% | 3000 G |
| ʻO ka wikamina D, ka kalipola | 0.42 µg | 10 µg | 4.2% | 0.7% | 2381 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.5 mg | 15 mg | 3.3% | 0.6% | 3000 G |
| Wikamina H, biotin | 10 µg | 50 µg | 20% | 3.5% | 500 G |
| Wikamina K, phylloquinone | 3.2 µg | 120 µg | 2.7% | 0.5% | 3750 G |
| ʻO Vitamin PP, NE | 5.3 mg | 20 mg | 26.5% | 4.6% | 377 G |
| niacin | 1 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 726 mg | 2500 mg | 29% | 5% | 344 G |
| Kalipuna, Ca | 700 mg | 1000 mg | 70% | 12.1% | 143 G |
| Makanekiuma, Mg | 80 mg | 400 mg | 20% | 3.5% | 500 G |
| Sodoma, Na | 201 mg | 1300 mg | 15.5% | 2.7% | 647 G |
| Sulphur, S | 190 mg | 1000 mg | 19% | 3.3% | 526 G |
| Pākuʻi, P | 543 mg | 800 mg | 67.9% | 11.8% | 147 G |
| ʻO Chlorine, Cl | 820 mg | 2300 mg | 35.7% | 6.2% | 280 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 0.6 mg | 18 mg | 3.3% | 0.6% | 3000 G |
| ʻIodine, ʻo wau | 50 µg | 150 µg | 33.3% | 5.8% | 300 G |
| ʻO Cobalt, Co | 7 µg | 10 µg | 70% | 12.1% | 143 G |
| Manganese, Mn | 0.05 mg | 2 mg | 2.5% | 0.4% | 4000 G |
| Keleawe, Cu | 60 µg | 1000 µg | 6% | 1% | 1667 G |
| Molybdenum, Mo. | 36 µg | 70 µg | 51.4% | 8.9% | 194 G |
| Selenium, Inā | 12 µg | 55 µg | 21.8% | 3.8% | 458 G |
| Fluorine, F | 110 µg | 4000 µg | 2.8% | 0.5% | 3636 G |
| ʻO Chrome, Cr | 17 µg | 50 µg | 34% | 5.9% | 294 G |
| Kiniki, Zn | 0.83 mg | 12 mg | 6.9% | 1.2% | 1446 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 30.2 G | max 100 g | |||
| galactose | 0.1 G | ~ | |||
| ʻO Glucose (dextrose) | 0.08 G | ~ | |||
| lactose | 26.3 G | ~ | |||
| Nā Pono ʻAkino Pono | 9.568 G | ~ | |||
| ʻO Arginine * | 0.78 G | ~ | |||
| valine | 1.503 G | ~ | |||
| Histidine * | 0.563 G | ~ | |||
| Isoleucine | 1.34 G | ~ | |||
| leucine | 2.163 G | ~ | |||
| lysine | 1.665 G | ~ | |||
| methionine | 0.565 G | ~ | |||
| Methionine + Cysteine | 0.76 G | ~ | |||
| ekolu | 0.98 G | ~ | |||
| tryptophan | 0.31 G | ~ | |||
| phenylalanine | 1.042 G | ~ | |||
| Phenylalanine + Tyrosine | 2.04 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | 13.292 G | ~ | |||
| alanina | 0.702 G | ~ | |||
| ʻAkika Aspartic | 1.33 G | ~ | |||
| glycine | 0.416 G | ~ | |||
| ʻAkika glutamic | 4.75 G | ~ | |||
| proline | 2.305 G | ~ | |||
| serine | 1.246 G | ~ | |||
| tyrosin | 1 G | ~ | |||
| cysteine | 0.2 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 148 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 25.4 G | max 18.7 g | |||
| 4: 0 Aila | 2.75 G | ~ | |||
| 6: 0 naelona | 0.45 G | ~ | |||
| 8: 0 Caprylic | 0.45 G | ~ | |||
| 10: 0 Pūlima | 0.87 G | ~ | |||
| 12: 0 Lauric | 0.51 G | ~ | |||
| 14: 0 Kaʻaina | 4.61 G | ~ | |||
| 16: 0 Palmitic | 12.85 G | ~ | |||
| 18: 0 Stearin | 4.91 G | ~ | |||
| ʻO nā waikawa momona momona | 1.49 G | min 16.8 г | 8.9% | 1.5% | |
| 14: 1 ʻO Myristoleic | 0.6 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 11.51 G | mai 11.2 ke 20.6 | 100% | 17.3% | |
| 18: 2 Linoleika | 10.59 G | ~ | |||
| 18: 3 Linolenika | 0.9 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.9 G | mai 0.9 ke 3.7 | 100% | 17.3% | |
| ʻO ka Omega-6 ka mea momona acids | 10.59 G | mai 4.7 ke 16.8 | 100% | 17.3% |
ʻO ka waiwai o ka ikehu 577 kcal.
- Tablespoon ("ma luna" koe nā meaʻai wai) = 20 g (115.4 kcal)
- Teaspoon ("luna" koe nā meaʻai wai) = 6 g (34.6 kcal)
Pālolo maloʻo 42,0% momona waiwai i nā wikamina a me nā minelala e like me: wikamina A - 41,9%, wikamina B1 - 16,7%, wikamina B2 - 50%, choline - 16,2%, wikamina B5 - 54%, wikamina B6 - 11%, wikamina B12 - 100%, wikamina H - 20%, wikamina PP - 26,5%, potassium - 29%, calcium - 70%, magnesium - 20%, phosphorus - 67,9%, chlorine - 35,7%, iodine - 33,3%, cobalt 70%, molybdenum 51,4%, selenium 21,8%, chromium 34%
- 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 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 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.
- hui he ʻāpana o ka lecithin, hana i ka synthes a me ka metabolism o nā phospholipids i ke akepaʻa, kahi kumu o nā hui methyl manuahi, hana ma ke ʻano he lipotropic factor.
- 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.
- 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.
- 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.
- 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.
- 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.
- ʻO Chlorine pono no ka hoʻokumu a me ka huna ʻana o ka waikawa hydrochloric i loko o ke kino.
- Iodine komo i ka hana o ka pona thyroid, e hāʻawi ana i ka hoʻokumu ʻana o nā homone (thyroxine a me triiodothyronine). Pono ia no ka ulu a me ka hoʻokaʻawale ʻana o nā hunaola o nā kino āpau o ke kino o ke kanaka, ka hanu mitochondrial, ka mālama ʻana o ka sodium sodium transmembrane a me ka halihali ʻana o ka hormone. ʻO ka lawa ʻole o ka ʻai e alakaʻi i ka enditer goiter me ka hypothyroidism a me ka lohi o ka metabolism, hypological arterial, ka ulu ulu a me ka ulu ʻana o ka noʻonoʻo i nā keiki.
- '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.
- ikona komo i ka rula o nā pae glucose koko, e hoʻonui ana i ka hopena o ka insulin. Alakaʻi ka hemahema i ka hoʻoliʻiliʻi tolerance glucose.
Nā huaʻōlelo: ka nui o ka calorie 577 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, pehea ia e pono ai ka waiū maloʻo 42,0% momona, nā calorie, nā meaʻai, nā pono pono ke kōmi maloʻo 42,0% momona
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.