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 | 88 kCal | 1684 kCal | 5.2% | 5.9% | 1914 G |
| Nā Paena | 1.98 G | 76 G | 2.6% | 3% | 3838 G |
| kona kaikea a | 0.95 G | 56 G | 1.7% | 1.9% | 5895 G |
| Carbohydrates | 16.61 G | 219 G | 7.6% | 8.6% | 1318 G |
| Puluniu alimentary | 1.3 G | 20 G | 6.5% | 7.4% | 1538 G |
| ka wai | 78.44 G | 2273 G | 3.5% | 4% | 2898 G |
| ka lehu | 0.72 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 138 µg | 900 µg | 15.3% | 17.4% | 652 G |
| Retinol | 0.138 mg | ~ | |||
| Lutein + Zeaxanthin | 24 µg | ~ | |||
| Wikamina B1, thiamine | 0.179 mg | 1.5 mg | 11.9% | 13.5% | 838 G |
| ʻO Vitamin B2, riboflavin | 0.152 mg | 1.8 mg | 8.4% | 9.5% | 1184 G |
| ʻO Vitamin B4, koho | 6 mg | 500 mg | 1.2% | 1.4% | 8333 G |
| ʻO Vitamin B5, pantothenic | 0.188 mg | 5 mg | 3.8% | 4.3% | 2660 G |
| ʻO Vitamin B6, pyridoxine | 0.253 mg | 2 mg | 12.7% | 14.4% | 791 G |
| ʻO Vitamin B9, folate | 82 µg | 400 µg | 20.5% | 23.3% | 488 G |
| ʻO Vitamin C, ascorbic | 0.1 mg | 90 mg | 0.1% | 0.1% | 90000 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 0.7% | 16667 G |
| Wikamina K, phylloquinone | 0.5 µg | 120 µg | 0.4% | 0.5% | 24000 G |
| ʻO Vitamin PP, NE | 2.343 mg | 20 mg | 11.7% | 13.3% | 854 G |
| Nā Macronutrients | |||||
| Potauma, K | 85 mg | 2500 mg | 3.4% | 3.9% | 2941 G |
| Kalipuna, Ca | 56 mg | 1000 mg | 5.6% | 6.4% | 1786 G |
| Makanekiuma, Mg | 19 mg | 400 mg | 4.8% | 5.5% | 2105 G |
| Sodoma, Na | 111 mg | 1300 mg | 8.5% | 9.7% | 1171 G |
| Sulphur, S | 19.8 mg | 1000 mg | 2% | 2.3% | 5051 G |
| Pākuʻi, P | 64 mg | 800 mg | 8% | 9.1% | 1250 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 2.21 mg | 18 mg | 12.3% | 14% | 814 G |
| Manganese, Mn | 0.466 mg | 2 mg | 23.3% | 26.5% | 429 G |
| Keleawe, Cu | 74 µg | 1000 µg | 7.4% | 8.4% | 1351 G |
| Selenium, Inā | 1.6 µg | 55 µg | 2.9% | 3.3% | 3438 G |
| Kiniki, Zn | 0.42 mg | 12 mg | 3.5% | 4% | 2857 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 8.71 G | max 100 g | |||
| ʻAkika momona | |||||
| Transgender | 0.008 G | max 1.9 g | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.15 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.003 G | ~ | |||
| 16: 0 Palmitic | 0.132 G | ~ | |||
| 17-0 margarine | 0.001 G | ~ | |||
| 18: 0 Stearin | 0.012 G | ~ | |||
| 20: 0 ʻAikakika | 0.001 G | ~ | |||
| 22: 0 | 0.001 G | ~ | |||
| ʻO nā waikawa momona momona | 0.283 G | min 16.8 г | 1.7% | 1.9% | |
| 16: 1 Palmitoleic | 0.002 G | ~ | |||
| 18:1 Olein (omega-9) | 0.275 G | ~ | |||
| 20: 1 ʻO Gadoleic (omega-9) | 0.005 G | ~ | |||
| 22: 1 ʻO Erucova (omega-9) | 0.001 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.299 G | mai 11.2 ke 20.6 | 2.7% | 3.1% | |
| 18: 2 Linoleika | 0.289 G | ~ | |||
| 18: 3 Linolenika | 0.009 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.009 G | mai 0.9 ke 3.7 | 1% | 1.1% | |
| ʻO ka Omega-6 ka mea momona acids | 0.289 G | mai 4.7 ke 16.8 | 6.1% | 6.9% |
ʻO ka waiwai o ka ikehu 88 kcal.
- kīʻaha = 240 g (211.2 kCal)
- tbsp = 15 h (13.2 kCal)
- pūʻolo, mākaukau = 158 g (139 kCal)
ʻO ka oatmeal hikiwawe (manawa koke) me nā hua puaʻa a me nā mea ʻala, i kuke ʻia i ka wai waiwai i nā wikamina a me nā minelala e like me: wikamina A - 15,3%, huaʻai B1 - 11,9%, wikamina B6 - 12,7%, huaʻai B9 - 20,5%, wikamina PP - 11,7%, hao - 12,3%, manganese - 23,3%
- 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 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.
- 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.
- 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.
Nā huaʻōlelo: ʻo ka nui o ka calorie 88 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka mea pono no ka Instant oatmeal (manawa koke) me nā huaʻala a me nā mea ʻala, i hoʻomoʻa ʻia i ka wai, nā calorie, nā meaʻai, nā pono kūpono Instant oatmeal (hikiwawe) me nā huaʻala a me nā mea ʻala, hoʻolapalapa i ka wai