ʻO ka waiwai kūpono a me ka hoʻohui kemika.
ʻO ka papa aʻe e papa ana i nā ʻike o nā meaola (nā kalorō, nā protein, nā momona, nā paʻakai, nā wikamina a me nā minelala) i loko 100 nā huna o ka ʻāpana ʻai.
| ʻĀina ʻona | Number | Kanawai ** | % o ka maʻamau ma 100 g | % o ka maʻamau ma 100 kcal | 100% o ka maʻamau |
| Kalepona | 33 kcal | 1684 kcal | 2% | 6.1% | 5103 G |
| Nā Paena | 1.8 G | 76 G | 2.4% | 7.3% | 4222 G |
| kona kaikea a | 0.21 G | 56 G | 0.4% | 1.2% | 26667 G |
| Carbohydrates | 4.78 G | 219 G | 2.2% | 6.7% | 4582 G |
| ʻO ka fiʻiliʻi Dietary | 2.8 G | 20 G | 14% | 42.4% | 714 G |
| ka wai | 89.88 G | 2273 G | 4% | 12.1% | 2529 G |
| ka lehu | 0.53 G | ~ | |||
| Vitamins | |||||
| Wikamina a, RAE | 7 .g | 900 mcg | 0.8% | 2.4% | 12857 G |
| alpha carotenes | 17 .g | ~ | |||
| beta carotenes | 0.071 mg | 5 mg | 1.4% | 4.2% | 7042 G |
| Lutein + Zeaxanthin | 666 mcg | ~ | |||
| Wikamina B1, thiamine | 0.099 mg | 1.5 mg | 6.6% | 20% | 1515 G |
| Wikamina B2, Riboflavin | 0.092 mg | 1.8 mg | 5.1% | 15.5% | 1957 |
| ʻO Vitamin B4, koho | 15.9 mg | 500 mg | 3.2% | 9.7% | 3145 G |
| ʻO Vitamin B5, Pantothenic | 0.085 mg | 5 mg | 1.7% | 5.2% | 5882 G |
| ʻO Vitamin B6, pyridoxine | 0.042 mg | 2 mg | 2.1% | 6.4% | 4762 G |
| ʻO Vitamin B9, folate | 15 .g | 400 mcg | 3.8% | 11.5% | 2667 G |
| ʻO Vitamin C, ascorbic | 12.9 mg | 90 mg | 14.3% | 43.3% | 698 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.05 mg | 15 mg | 0.3% | 0.9% | 30000 G |
| Wikamina K, phylloquinone | 45 mcg | 120 mcg | 37.5% | 113.6% | 267 G |
| ʻO Vitamin PP, ʻaʻole | 0.499 mg | 20 mg | 2.5% | 7.6% | 4008 G |
| Nā Macronutrients | |||||
| Potauma, K | 186 mg | 2500 mg | 7.4% | 22.4% | 1344 G |
| Kalipuna, Ca | 42 mg | 1000 mg | 4.2% | 12.7% | 2381 G |
| Makanekiuma, Mg | 22 mg | 400 mg | 5.5% | 16.7% | 1818 |
| Sodoma, Na | 3 mg | 1300 mg | 0.2% | 0.6% | 43333 G |
| Sulphur, S | 18 mg | 1000 mg | 1.8% | 5.5% | 5556 G |
| Pākuʻi, P | 32 mg | 800 mg | 4% | 12.1% | 2500 G |
| Minerals | |||||
| ʻO Iron, Fe | 0.86 mg | 18 mg | 4.8% | 14.5% | 2093 G |
| Manganese, Mn | 0.385 mg | 2 mg | 19.3% | 58.5% | 519 G |
| Keleawe, Cu | 49 .g | 1000 mcg | 4.9% | 14.8% | 2041 G |
| Selenium, Inā | 0.4 .g | 55 mcg | 0.7% | 2.1% | 13750 G |
| Kiniki, Zn | 0.26 mg | 12 mg | 2.2% | 6.7% | 4615 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono a me nā disaccharides (kō) | 2.22 G | max 100 g | |||
| 'Amino amino nui | |||||
| Arginine * | 0.073 G | ~ | |||
| valine | 0.089 G | ~ | |||
| Histidine * | 0.034 G | ~ | |||
| Isoleucine | 0.066 G | ~ | |||
| Leucine | 0.111 G | ~ | |||
| lysine | 0.087 G | ~ | |||
| methionine | 0.022 G | ~ | |||
| threonine | 0.079 G | ~ | |||
| Tryptophan | 0.019 G | ~ | |||
| phenylalanine | 0.066 G | ~ | |||
| ʻAno ʻAmino | |||||
| Alanine | 0.083 G | ~ | |||
| ʻAkika Aspartic | 0.253 G | ~ | |||
| Glycine | 0.065 G | ~ | |||
| ʻAkika glutamic | 0.186 G | ~ | |||
| proline | 0.067 G | ~ | |||
| Serine | 0.099 G | ~ | |||
| Tyrosine | 0.042 G | ~ | |||
| cysteine | 0.018 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| Nasadenie momona momona | 0.047 G | max 18.7 g | |||
| 16: 0 Palmitic | 0.039 G | ~ | |||
| 18: 0 Stearic | 0.007 G | ~ | |||
| ʻO nā waikawa momona momona | 0.008 G | min 16.8 g. | |||
| 18: 1 ʻOleic (omega-9) | 0.008 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.108 G | mai 11.2-20.6 g | 1% | 3% | |
| 18: 2 Linoleic | 0.041 G | ~ | |||
| 18: 3 Linolenika | 0.066 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.066 G | mai 0.9 a 3.7 g | 7.3% | 22.1% | |
| ʻO ka Omega-6 ka mea momona acids | 0.041 G | mai 4.7 a 16.8 g | 0.9% | 2.7% |
ʻO ka waiwai o ka ikehu 33 kcal.
- kīʻaha = 124 gr (40.9 kcal)
- pūʻolo (10 oz) = 284 g (93.7 kcal)
ʻO nā pīni ʻōmaʻomaʻo, melemele, paʻahau, waiwai i nā wikamina a me nā minelala e like me ka wikamina C - 14,3%, ʻo ka huaʻai K he 37.5%, manganese - 19,3%
- Vitamin C komo i nā hopena redox, ka ʻōnaehana pale, kōkua i ke kino e omo i ka hao. ʻO ka hemahema ke alakaʻi i ka hoʻokuʻu a me nā kahe o ke kahe, kahe o ka ihu ma muli o ka hoʻonui ʻia o ka permeability a me ka palupalu o nā capillaries o ke koko.
- Vitamin K hoʻoponopono i ke kāpili ʻana i ke koko. ʻO ka nele o ka huaora K hiki i ka hoʻonui ʻana i ka manawa hoʻopili ʻana o ke koko, haʻahaʻa haʻahaʻa o prothrombin i loko o ke koko.
- ʻO Manganese pili i ka hoʻokumu ʻia ʻana o ka iwi a me nā mea hoʻopili, kahi ʻāpana o nā enzyme e pili ana i ka metabolism o nā amino acid, nā kālika, catecholamines; koi 'ia no ka synthesis o ka cholesterol a me nā nucleotides. Loaʻa ka lawa ʻole o ka ʻai me ka retardation o ka ulu ʻana, nā maʻi o ka ʻōnaehana reproductive, hoʻonui i ka palupalu o ka iwi, nā maʻi o ka carbohydrate a me ka lipid metabolism.
He papa kuhikuhi piha o nā huahana pono loa āu e ʻike ai ma ka app.
Nā huaʻōlelo: ke kumu kūʻai waiwai o 33 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala ma mua o nā pīni ʻōmaʻomaʻo maikaʻi, melemele, paʻahau, nā calorie, nā pono pono o nā pīni ʻōmaʻomaʻo, melemele, paʻahau