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 | 362 kCal | 1684 kCal | 21.5% | 5.9% | 465 G |
Nā Paena | 11.92 G | 76 G | 15.7% | 4.3% | 638 G |
kona kaikea a | 6.9 G | 56 G | 12.3% | 3.4% | 812 G |
Carbohydrates | 59.52 G | 219 G | 27.2% | 7.5% | 368 G |
Puluniu alimentary | 10 G | 20 G | 50% | 13.8% | 200 G |
ka wai | 8.92 G | 2273 G | 0.4% | 0.1% | 25482 G |
ka lehu | 2.75 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 772 µg | 900 µg | 85.8% | 23.7% | 117 G |
Retinol | 0.772 mg | ~ | |||
Wikamina B1, thiamine | 0.445 mg | 1.5 mg | 29.7% | 8.2% | 337 G |
ʻO Vitamin B2, riboflavin | 0.05 mg | 1.8 mg | 2.8% | 0.8% | 3600 G |
ʻO Vitamin B4, koho | 27.7 mg | 500 mg | 5.5% | 1.5% | 1805 G |
ʻO Vitamin B5, pantothenic | 1.2 mg | 5 mg | 24% | 6.6% | 417 G |
ʻO Vitamin B6, pyridoxine | 0.08 mg | 2 mg | 4% | 1.1% | 2500 G |
ʻO Vitamin B9, folate | 32 µg | 400 µg | 8% | 2.2% | 1250 G |
ʻO ka wikamina E, alpha tocopherol, TE | 0.51 mg | 15 mg | 3.4% | 0.9% | 2941 G |
beta tocopherol | 0.2 mg | ~ | |||
Wikamina K, phylloquinone | 1.9 µg | 120 µg | 1.6% | 0.4% | 6316 G |
ʻO Vitamin PP, NE | 1.035 mg | 20 mg | 5.2% | 1.4% | 1932 G |
Pāpale | 25.4 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 366 mg | 2500 mg | 14.6% | 4% | 683 G |
Kalipuna, Ca | 351 mg | 1000 mg | 35.1% | 9.7% | 285 G |
Makanekiuma, Mg | 128 mg | 400 mg | 32% | 8.8% | 313 G |
Sodoma, Na | 220 mg | 1300 mg | 16.9% | 4.7% | 591 G |
Sulphur, S | 119.2 mg | 1000 mg | 11.9% | 3.3% | 839 G |
Pākuʻi, P | 423 mg | 800 mg | 52.9% | 14.6% | 189 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 24.72 mg | 18 mg | 137.3% | 37.9% | 73 G |
Manganese, Mn | 3.385 mg | 2 mg | 169.3% | 46.8% | 59 G |
Keleawe, Cu | 360 µg | 1000 µg | 36% | 9.9% | 278 G |
Selenium, Inā | 23.2 µg | 55 µg | 42.2% | 11.7% | 237 G |
Kiniki, Zn | 2.51 mg | 12 mg | 20.9% | 5.8% | 478 G |
Kālepa i hiki ke hiki keʻai | |||||
Pākaʻi a me dextrins | 56.65 G | ~ | |||
Mono- a me nā disaccharides (sugars) | 1.5 G | max 100 g | |||
galactose | 0.1 G | ~ | |||
ʻO Glucose (dextrose) | 0.1 G | ~ | |||
lactose | 0.1 G | ~ | |||
maltose | 0.1 G | ~ | |||
maʻi maʻi | 1 G | ~ | |||
huahua | 0.1 G | ~ | |||
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 0.839 G | ~ | |||
valine | 0.705 G | ~ | |||
Histidine * | 0.285 G | ~ | |||
Isoleucine | 0.495 G | ~ | |||
leucine | 0.96 G | ~ | |||
lysine | 0.675 G | ~ | |||
methionine | 0.215 G | ~ | |||
ekolu | 0.366 G | ~ | |||
tryptophan | 0.18 G | ~ | |||
phenylalanine | 0.66 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 0.555 G | ~ | |||
ʻAkika Aspartic | 1.166 G | ~ | |||
glycine | 0.631 G | ~ | |||
ʻAkika glutamic | 2.73 G | ~ | |||
proline | 0.389 G | ~ | |||
serine | 0.629 G | ~ | |||
tyrosin | 0.38 G | ~ | |||
cysteine | 0.435 G | ~ | |||
ʻAkika momona | |||||
Transgender | 0.016 G | max 1.9 g | |||
nā momona trans monounsaturated | 0.008 G | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 1.346 G | max 18.7 g | |||
14: 0 Kaʻaina | 0.01 G | ~ | |||
15: 0 Pentadecanoic | 0.002 G | ~ | |||
16: 0 Palmitic | 1.2 G | ~ | |||
17-0 margarine | 0.004 G | ~ | |||
18: 0 Stearin | 0.11 G | ~ | |||
20: 0 ʻAikakika | 0.01 G | ~ | |||
24: 0 Lignoceric | 0.01 G | ~ | |||
ʻO nā waikawa momona momona | 2.325 G | min 16.8 г | 13.8% | 3.8% | |
16: 1 Palmitoleic | 0.01 G | ~ | |||
16: 1 mau inoa | 0.01 G | ~ | |||
17: 1 ʻO Heptadecene | 0.002 G | ~ | |||
18:1 Olein (omega-9) | 2.258 G | ~ | |||
18: 1 mau inoa | 2.25 G | ~ | |||
18: 1 unuhi | 0.008 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.05 G | ~ | |||
22: 1 ʻO Erucova (omega-9) | 0.005 G | ~ | |||
22: 1 mau inoa | 0.005 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 2.533 G | mai 11.2 ke 20.6 | 22.6% | 6.2% | |
18: 2 Linoleika | 2.448 G | ~ | |||
18: 2 trans isomer, ʻaʻole hoʻoholo | 0.008 G | ~ | |||
18: 2 ʻO Omega-6, cis, cis | 2.44 G | ~ | |||
18: 3 Linolenika | 0.072 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.07 G | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.002 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.002 G | ~ | |||
20: 3 Eicosatriene | 0.003 G | ~ | |||
20: 3 ʻO Omega-6 | 0.003 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.07 G | mai 0.9 ke 3.7 | 7.8% | 2.2% | |
ʻO ka Omega-6 ka mea momona acids | 2.447 G | mai 4.7 ke 16.8 | 52.1% | 14.4% |
ʻO ka waiwai o ka ikehu 362 kcal.
- ʻeke = 28 g (101.4 kCal)
Oatmeal hikiwawe (manawa koke), maloʻo waiwai i nā huaora a me nā minela e like me: ka huaora A - 85,8%, ka huaora B1 - 29,7%, ka huaora B5 - 24%, ka pālolo - 14,6%, ka calcium - 35,1%, ka magnesium - 32%, phosphorus - 52,9%, hao - 137,3%, manganese - 169,3%, keleawe - 36%, selenium - 42,2%, zinc - 20,9%
- 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 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.
- 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.
- ʻO Manganese komo i ka hoʻokumu 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 haʻalaki, nā catecholamines; pono no ka synthesize o ka kolesterol a me nā nucleotides. Loaʻa ka lawa ʻole o ka ʻai me ka lohi o ka ulu ʻana, nā maʻi i loko o ka ʻōnaehana hānau, hoʻonui i ka palupalu o nā iwi iwi, nā maʻi o ka momona a me ka lipid metabolism.
- 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: calorie maʻiʻo 362 kcal, mea hoʻohui kemika, waiwai waiwai, nā huaora, nā minelala, pehea ka pono o ka oatmeal koke (instant), maloʻo, nā calorie, nā meaʻai, nā waiwai pono ʻO ka oatmeal koke (instant), maloʻo