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 Calories | 295 kCal | 1684 kCal | 17.5% | 5.9% | 571 G |
Nā Paena | 23.05 G | 76 G | 30.3% | 10.3% | 330 G |
kona kaikea a | 21.83 G | 56 G | 39% | 13.2% | 257 G |
ka wai | 53.91 G | 2273 G | 2.4% | 0.8% | 4216 G |
ka lehu | 0.9 G | ~ | |||
Vitamins | |||||
Wikamina B1, thiamine | 0.03 mg | 1.5 mg | 2% | 0.7% | 5000 G |
ʻO Vitamin B2, riboflavin | 0.176 mg | 1.8 mg | 9.8% | 3.3% | 1023 G |
ʻO Vitamin B4, koho | 74.6 mg | 500 mg | 14.9% | 5.1% | 670 G |
ʻO Vitamin B5, pantothenic | 0.545 mg | 5 mg | 10.9% | 3.7% | 917 G |
ʻO Vitamin B6, pyridoxine | 0.435 mg | 2 mg | 21.8% | 7.4% | 460 G |
ʻO Vitamin B9, folate | 21 µg | 400 µg | 5.3% | 1.8% | 1905 G |
ʻO Vitamin B12, cobalamin | 2.65 µg | 3 µg | 88.3% | 29.9% | 113 G |
ʻO ka wikamina D, ka kalipola | 0.2 µg | 10 µg | 2% | 0.7% | 5000 G |
ʻO Wikamina D3, cholecalciferol | 0.2 µg | ~ | |||
Wikamina K, phylloquinone | 2.3 µg | 120 µg | 1.9% | 0.6% | 5217 G |
ʻO Vitamin PP, NE | 5.305 mg | 20 mg | 26.5% | 9% | 377 G |
Nā Macronutrients | |||||
Potauma, K | 305 mg | 2500 mg | 12.2% | 4.1% | 820 G |
Kalipuna, Ca | 11 mg | 1000 mg | 1.1% | 0.4% | 9091 G |
Makanekiuma, Mg | 19 mg | 400 mg | 4.8% | 1.6% | 2105 G |
Sodoma, Na | 77 mg | 1300 mg | 5.9% | 2% | 1688 G |
Sulphur, S | 230.5 mg | 1000 mg | 23.1% | 7.8% | 434 G |
Pākuʻi, P | 174 mg | 800 mg | 21.8% | 7.4% | 460 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 2.42 mg | 18 mg | 13.4% | 4.5% | 744 G |
Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.4% | 9091 G |
Keleawe, Cu | 77 µg | 1000 µg | 7.7% | 2.6% | 1299 G |
Selenium, Inā | 21.5 µg | 55 µg | 39.1% | 13.3% | 256 G |
Kiniki, Zn | 4.84 mg | 12 mg | 40.3% | 13.7% | 248 G |
ʻO Sterola | |||||
ʻO Cholesterol | 84 mg | ʻoi aku ka nui o 300 mg | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 8.805 G | max 18.7 g | |||
14: 0 Kaʻaina | 0.69 G | ~ | |||
15: 0 Pentadecanoic | 0.111 G | ~ | |||
16: 0 Palmitic | 4.939 G | ~ | |||
17-0 margarine | 0.261 G | ~ | |||
18: 0 Stearin | 2.782 G | ~ | |||
20: 0 ʻAikakika | 0.022 G | ~ | |||
ʻO nā waikawa momona momona | 9.358 G | min 16.8 г | 55.7% | 18.9% | |
14: 1 ʻO Myristoleic | 0.179 G | ~ | |||
16: 1 Palmitoleic | 0.688 G | ~ | |||
18:1 Olein (omega-9) | 8.452 G | ~ | |||
18: 1 mau inoa | 7.255 G | ~ | |||
18: 1 unuhi | 1.198 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.039 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 0.656 G | mai 11.2 ke 20.6 | 5.9% | 2% | |
18: 2 Linoleika | 0.592 G | ~ | |||
18: 2 ʻO Omega-6, cis, cis | 0.335 G | ~ | |||
18: 2 unuhi, unuhi | 0.257 G | ~ | |||
18: 3 Linolenika | 0.044 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.044 G | ~ | |||
20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.003 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.064 G | mai 0.9 ke 3.7 | 7.1% | 2.4% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.016 G | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.001 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 0.335 G | mai 4.7 ke 16.8 | 7.1% | 2.4% |
ʻO ka waiwai o ka ikehu 295 kcal.
- 3 oz = 85 Bi (250.8 kCal)
- anakahi, moʻa (hua mai ka 1 lb maka maka) = 313 гр (923.4 кКал)
ʻO nā ʻoki pīpī palai maloʻo waiwai i nā wikamina a me nā minelala e like me: choline - 14,9%, wikamina B6 - 21,8%, wikamina B12 - 88,3%, wikamina PP - 26,5%, potassium - 12,2%, phosphorus - 21,8, 13,4%, hao - 39,1%, selenium - 40,3%, kiniki - XNUMX%
- 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.
- ʻO Wikamina V6 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 Wikamina V12 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.
- 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.
- 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.
- lako paʻa he ʻāpana o nā protein o nā ʻano hana like ʻole, e like me nā enzyme. Komo i ka lawe ʻana o nā electrons, oxygen, e hōʻoia i ka papa o nā hopena redox a me ka hoʻoulu ʻana i ka peroxidation. ʻO ka lawa ʻole o ka ʻai e alakaʻi ai i ka anemia hypochromic, myoglobin-deficit atony o nā iwi iwi, hoʻonui i ka luhi, myocardiopathy, gastritis atrophic.
- 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.
Hiki iā ʻoe ke loaʻa kahi alakaʻi piha i nā huahana pono loa ma ka appendix.
Nā huaʻōlelo: ʻo ka nui o ka calorie 295 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, pehea ia e pono ai ʻO nā cutlets pipi i kālua ʻia i kālua ʻia, nā caloriu, nā meaʻai, nā pono pono ʻO nā ʻoki pipi pipi i kālua ʻia