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 100 mau 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 | 281 kCal | 1684 kCal | 16.7% | 5.9% | 599 G |
Nā Paena | 25.18 G | 76 G | 33.1% | 11.8% | 302 G |
kona kaikea a | 19.22 G | 56 G | 34.3% | 12.2% | 291 G |
ka wai | 55.38 G | 2273 G | 2.4% | 0.9% | 4104 G |
ka lehu | 0.99 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 8 µg | 900 µg | 0.9% | 0.3% | 11250 G |
Retinol | 0.008 mg | ~ | |||
Wikamina B1, thiamine | 0.058 mg | 1.5 mg | 3.9% | 1.4% | 2586 G |
ʻO Vitamin B2, riboflavin | 0.203 mg | 1.8 mg | 11.3% | 4% | 887 G |
ʻO Vitamin B4, koho | 57.1 mg | 500 mg | 11.4% | 4.1% | 876 G |
ʻO Vitamin B6, pyridoxine | 0.663 mg | 2 mg | 33.2% | 11.8% | 302 G |
ʻO Vitamin B9, folate | 6 µg | 400 µg | 1.5% | 0.5% | 6667 G |
ʻO Vitamin B12, cobalamin | 1.94 µg | 3 µg | 64.7% | 23% | 155 G |
ʻO ka wikamina D, ka kalipola | 0.1 µg | 10 µg | 1% | 0.4% | 10000 G |
ʻO Wikamina D3, cholecalciferol | 0.1 µg | ~ | |||
ʻO ka wikamina E, alpha-tocopherol, TE | 0.21 mg | 15 mg | 1.4% | 0.5% | 7143 G |
Wikamina K, phylloquinone | 1.6 µg | 120 µg | 1.3% | 0.5% | 7500 G |
ʻO Vitamin PP, NE | 5.274 mg | 20 mg | 26.4% | 9.4% | 379 G |
Pāpale | 7.8 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 261 mg | 2500 mg | 10.4% | 3.7% | 958 G |
Kalipuna, Ca | 18 mg | 1000 mg | 1.8% | 0.6% | 5556 G |
Makanekiuma, Mg | 21 mg | 400 mg | 5.3% | 1.9% | 1905 G |
Sodoma, Na | 62 mg | 1300 mg | 4.8% | 1.7% | 2097 G |
Sulphur, S | 251.8 mg | 1000 mg | 25.2% | 9% | 397 G |
Pākuʻi, P | 215 mg | 800 mg | 26.9% | 9.6% | 372 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 3.32 mg | 18 mg | 18.4% | 6.5% | 542 G |
Manganese, Mn | 0.003 mg | 2 mg | 0.2% | 0.1% | 66667 G |
Keleawe, Cu | 56 µg | 1000 µg | 5.6% | 2% | 1786 G |
Selenium, Inā | 24.9 µg | 55 µg | 45.3% | 16.1% | 221 G |
Kiniki, Zn | 3.86 mg | 12 mg | 32.2% | 11.5% | 311 G |
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 1.761 G | ~ | |||
valine | 1.277 G | ~ | |||
Histidine * | 0.985 G | ~ | |||
Isoleucine | 1.194 G | ~ | |||
leucine | 2.23 G | ~ | |||
lysine | 2.49 G | ~ | |||
methionine | 0.696 G | ~ | |||
ekolu | 1.209 G | ~ | |||
tryptophan | 0.282 G | ~ | |||
phenylalanine | 1.028 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 1.584 G | ~ | |||
ʻAkika Aspartic | 2.518 G | ~ | |||
Hydroxyproline | 0.172 G | ~ | |||
glycine | 1.246 G | ~ | |||
ʻAkika glutamic | 4.204 G | ~ | |||
proline | 1.162 G | ~ | |||
serine | 1.067 G | ~ | |||
tyrosin | 0.965 G | ~ | |||
cysteine | 0.264 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 84 mg | ʻoi aku ka nui o 300 mg | |||
ʻAkika momona | |||||
Transgender | 1.228 G | max 1.9 g | |||
nā momona trans monounsaturated | 1.112 G | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 7.806 G | max 18.7 g | |||
10: 0 Pūlima | 0.013 G | ~ | |||
12: 0 Lauric | 0.015 G | ~ | |||
14: 0 Kaʻaina | 0.551 G | ~ | |||
15: 0 Pentadecanoic | 0.097 G | ~ | |||
16: 0 Palmitic | 4.266 G | ~ | |||
17-0 margarine | 0.222 G | ~ | |||
18: 0 Stearin | 2.623 G | ~ | |||
20: 0 ʻAikakika | 0.014 G | ~ | |||
24: 0 Lignoceric | 0.004 G | ~ | |||
ʻO nā waikawa momona momona | 8.425 G | min 16.8 г | 50.1% | 17.8% | |
14: 1 ʻO Myristoleic | 0.134 G | ~ | |||
16: 1 Palmitoleic | 0.641 G | ~ | |||
16: 1 mau inoa | 0.584 G | ~ | |||
16: 1 unuhi | 0.057 G | ~ | |||
17: 1 ʻO Heptadecene | 0.155 G | ~ | |||
18:1 Olein (omega-9) | 7.455 G | ~ | |||
18: 1 mau inoa | 6.4 G | ~ | |||
18: 1 unuhi | 1.055 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.04 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 0.853 G | mai 11.2 ke 20.6 | 7.6% | 2.7% | |
18: 2 Linoleika | 0.735 G | ~ | |||
18: 2 trans isomer, ʻaʻole hoʻoholo | 0.116 G | ~ | |||
18: 2 ʻO Omega-6, cis, cis | 0.527 G | ~ | |||
18: 2 ʻO Conjugated Linoleic Acid | 0.092 G | ~ | |||
18: 3 Linolenika | 0.032 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.032 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.006 G | ~ | |||
20: 3 Eicosatriene | 0.02 G | ~ | |||
20: 3 ʻO Omega-6 | 0.02 G | ~ | |||
20: 4 ʻAikakika | 0.047 G | ~ | |||
20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.002 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.046 G | mai 0.9 ke 3.7 | 5.1% | 1.8% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.012 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 0.6 G | mai 4.7 ke 16.8 | 12.8% | 4.6% |
ʻO ka waiwai o ka ikehu 281 kcal.
- 3 oz = 85 Bi (238.9 kCal)
- ʻāpana, kuke ʻia, kāpae aku i ka hōʻole (hua mai ka 1 lb maka maka me ka hōʻole) = 364 гр (1022.8 кКал)
ʻO ka pīpī Varietal, steak iwi-iwi, ʻiʻo me ka momona i hoʻoneʻe ʻia i 1/8 ″, palai waiwai i nā wikamina a me nā minelala e like me: wikamina B2 - 11,3%, choline - 11,4%, wikamina B6 - 33,2%, wikamina B12 - 64,7%, wikamina PP - 26,4%, phosphorus - 26,9 , 18,4%, hao - 45,3%, selenium - 32,2%, kiniki - XNUMX%
- ʻO Wikamina V2 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.
- 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.
- 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.