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 | 358 kCal | 1684 kCal | 21.3% | 5.9% | 470 G |
Nā Paena | 35.8 G | 76 G | 47.1% | 13.2% | 212 G |
kona kaikea a | 5.1 G | 56 G | 9.1% | 2.5% | 1098 G |
Carbohydrates | 39 G | 219 G | 17.8% | 5% | 562 G |
Puluniu alimentary | 2 G | 20 G | 10% | 2.8% | 1000 G |
ka wai | 7.4 G | 2273 G | 0.3% | 0.1% | 30716 G |
ka lehu | 10.7 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 2686 µg | 900 µg | 298.4% | 83.4% | 34 G |
Retinol | 2.686 mg | ~ | |||
beta carotenes | 0.005 mg | 5 mg | 0.1% | 100000 G | |
Wikamina B1, thiamine | 1.5 mg | 1.5 mg | 100% | 27.9% | 100 G |
ʻO Vitamin B2, riboflavin | 0.35 mg | 1.8 mg | 19.4% | 5.4% | 514 G |
ʻO Vitamin B4, koho | 266.9 mg | 500 mg | 53.4% | 14.9% | 187 G |
ʻO Vitamin B6, pyridoxine | 2 mg | 2 mg | 100% | 27.9% | 100 G |
ʻO Vitamin B9, folate | 850 µg | 400 µg | 212.5% | 59.4% | 47 G |
ʻO Vitamin B12, cobalamin | 3.1 µg | 3 µg | 103.3% | 28.9% | 97 G |
Pākuʻi ʻia ka Vitamin B12 | 2 µg | ~ | |||
ʻO Vitamin C, ascorbic | 138 mg | 90 mg | 153.3% | 42.8% | 65 G |
ʻO ka wikamina E, alpha tocopherol, TE | 16.88 mg | 15 mg | 112.5% | 31.4% | 89 G |
Pākuʻi ʻia ʻo Vitamin E | 16.88 mg | ~ | |||
Wikamina K, phylloquinone | 120 µg | 120 µg | 100% | 27.9% | 100 G |
ʻO Vitamin PP, NE | 25.6 mg | 20 mg | 128% | 35.8% | 78 G |
Nā Macronutrients | |||||
Potauma, K | 1705 mg | 2500 mg | 68.2% | 19.1% | 147 G |
Kalipuna, Ca | 500 mg | 1000 mg | 50% | 14% | 200 G |
Makanekiuma, Mg | 410 mg | 400 mg | 102.5% | 28.6% | 98 G |
Sodoma, Na | 717 mg | 1300 mg | 55.2% | 15.4% | 181 G |
Sulphur, S | 358 mg | 1000 mg | 35.8% | 10% | 279 G |
Pākuʻi, P | 500 mg | 800 mg | 62.5% | 17.5% | 160 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 2.3 mg | 18 mg | 12.8% | 3.6% | 783 G |
Keleawe, Cu | 2600 µg | 1000 µg | 260% | 72.6% | 38 G |
Selenium, Inā | 21.8 µg | 55 µg | 39.6% | 11.1% | 252 G |
Kiniki, Zn | 15.4 mg | 12 mg | 128.3% | 35.8% | 78 G |
Kālepa i hiki ke hiki keʻai | |||||
Mono- a me nā disaccharides (sugars) | 39 G | max 100 g | |||
ʻO Sterola | |||||
ʻO Cholesterol | 44 mg | ʻoi aku ka nui o 300 mg | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 2.162 G | max 18.7 g | |||
4: 0 Aila | 0.036 G | ~ | |||
6: 0 naelona | 0.009 G | ~ | |||
8: 0 Caprylic | 0.009 G | ~ | |||
10: 0 Pūlima | 0.019 G | ~ | |||
12: 0 Lauric | 0.01 G | ~ | |||
14: 0 Kaʻaina | 0.085 G | ~ | |||
16: 0 Palmitic | 1.1 G | ~ | |||
18: 0 Stearin | 0.841 G | ~ | |||
ʻO nā waikawa momona momona | 1.189 G | min 16.8 г | 7.1% | 2% | |
16: 1 Palmitoleic | 0.031 G | ~ | |||
18:1 Olein (omega-9) | 1.147 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 1.027 G | mai 11.2 ke 20.6 | 9.2% | 2.6% | |
18: 2 Linoleika | 0.911 G | ~ | |||
18: 3 Linolenika | 0.114 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.114 G | mai 0.9 ke 3.7 | 12.7% | 3.5% | |
ʻO ka Omega-6 ka mea momona acids | 0.911 G | mai 4.7 ke 16.8 | 19.4% | 5.4% | |
Nā mea ʻē aʻe | |||||
Caffeine | 52 mg | ~ | |||
keokomo | 608 mg | ~ |
ʻO ka waiwai o ka ikehu 358 kcal.
- tbsp = 5.6 h (20 kCal)
- envelop = 20 g (71.6 kCal)
Inu kokoleka koke me ka ʻole o ke kō, maloʻo waiwai i nā wikamina a me nā minelala e like me: wikamina A - 298,4%, huaʻai B1 - 100%, wikamina B2 - 19,4%, choline - 53,4%, wikamina B6 - 100%, wikamina B9 - 212,5, 12%, wikamina B103,3 - 153,3%, wikamina C - 112,5%, wikamina E - 100%, wikamina K - 128%, wikamina PP - 68,2%, potassium - 50%, calcium - 102,5, 62,5%, magnesium - 12,8%, phosphorus - 260%, hao - 39,6%, keleawe - 128,3%, selenium - XNUMX%, zinc - XNUMX%
- 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 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 B6 ma ke ʻano he coenzyme, komo lākou i ka metabolism o nukelika a me nā amino acid. ʻO ka hemahema folate ke alakaʻi i ka hōʻino ʻole ʻana o nā nucleic acid a me ka protein, a ʻo ia ka hopena o ka pāpā ʻana i ka ulu ʻana o ka pūnaewele a me ka hoʻokaʻawale ʻana, keu hoʻi i nā mea kikoola wikiwiki: ka iwi iwi, epithelium ʻōpū, a me nā mea ʻē aʻe. hana maikaʻi ʻole o ke kino, malformations congenital a me nā maʻi ulu o ke keiki. Ua hōʻike ʻia kahi hui ikaika ma waena o nā pae folate a me homocysteine a me ka makaʻu o ka maʻi maʻi ʻōpū.
- 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.
- Vitamin C komo i nā hopena redox, ka hana o ka ʻōnaehana pale, paipai i ka lawe ʻana o ka hao. ʻO ka hemahema ke alakaʻi i nā gum a hoʻokuʻu ʻia, nā nosebleeds ma muli o ka hoʻonui ʻia o ka permeability a me ka palupalu o nā capillaries o ke koko.
- Vitamin E Loaʻa iā ia nā waiwai antioxidant, pono ia no ka hana o nā gonad, ka puʻuwai puʻuwai, kahi stabilizer āpau o nā membrane pūnaewele. Me ka hemahema o ka wikamina E, ʻike ʻia ka hemolysis o nā erythrocytes a me nā maʻi neurological.
- Vitamin K hoʻoponopono i ke kāpili ʻana i ke koko. ʻO ka nele o ka huaora K hiki ke hoʻonui i ka manawa o ke kō ʻana o ke koko, kahi mea i hoʻohaʻahaʻa ʻia o prothrombin i loko o ke koko.
- 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.
- hao 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.
- keleawe kahi ʻāpana o nā enzyme me ka hana redox a pili i ka hao hao, hoʻonāukiuki i ka lawe ʻana o nā protein a me nā haʻuki. Komo i nā kaʻina hana o ka hāʻawi ʻana i nā kiko o ke kino o ke kanaka me ka oxygen. Hōʻike ʻia ka hemahema e nā maʻi i ke kūkulu ʻia ʻana o ka ʻōnaehana cardiovascular a me ka iwi, ka hoʻomohala ʻana i ka displasia aʻa pili.
- 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.
Nā huaʻōlelo: ka nui o ka calorie 358 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka mea pono inu inu kokoleka me ka ʻole o ke kō, hoʻomaloʻo, nā calorie, nā mea pono, nā pono pono e inu inu kokoleka me ka ʻole o ke kō, maloʻo