ʻO ka waiwai kūpono a me ka hoʻohui kemika.
| ʻĀina ʻona | mea | Norm ** | % o ka maʻamau i 100 g | % o ka maʻamau i 100 kcal | 100% maʻamau |
| ʻO ke kumu kūʻai kalori | 65 kCal | 1684 kCal | 3.9% | 6% | 2591 G |
| Nā Paena | 3.2 G | 76 G | 4.2% | 6.5% | 2375 G |
| kona kaikea a | 3.6 G | 56 G | 6.4% | 9.8% | 1556 G |
| Carbohydrates | 4.8 G | 219 G | 2.2% | 3.4% | 4563 G |
| ka wai | 87.3 G | 2273 G | 3.8% | 5.8% | 2604 G |
| ka lehu | 0.7 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 30 µg | 900 µg | 3.3% | 5.1% | 3000 G |
| Retinol | 0.03 mg | ~ | |||
| beta carotenes | 0.02 mg | 5 mg | 0.4% | 0.6% | 25000 G |
| Wikamina B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 4.2% | 3750 G |
| ʻO Vitamin B2, riboflavin | 0.15 mg | 1.8 mg | 8.3% | 12.8% | 1200 G |
| ʻO Vitamin B4, koho | 23.6 mg | 500 mg | 4.7% | 7.2% | 2119 G |
| ʻO Vitamin B5, pantothenic | 0.38 mg | 5 mg | 7.6% | 11.7% | 1316 G |
| ʻO Vitamin B6, pyridoxine | 0.05 mg | 2 mg | 2.5% | 3.8% | 4000 G |
| ʻO Vitamin B9, folate | 5 µg | 400 µg | 1.3% | 2% | 8000 G |
| ʻO Vitamin B12, cobalamin | 0.4 µg | 3 µg | 13.3% | 20.5% | 750 G |
| ʻO Vitamin C, ascorbic | 1.5 mg | 90 mg | 1.7% | 2.6% | 6000 G |
| ʻO ka wikamina D, ka kalipola | 0.05 µg | 10 µg | 0.5% | 0.8% | 20000 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 0.9% | 16667 G |
| Wikamina H, biotin | 3.2 µg | 50 µg | 6.4% | 9.8% | 1563 G |
| ʻO Vitamin PP, NE | 1.2296 mg | 20 mg | 6.1% | 9.4% | 1627 G |
| niacin | 0.1 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 146 mg | 2500 mg | 5.8% | 8.9% | 1712 G |
| Kalipuna, Ca | 120 mg | 1000 mg | 12% | 18.5% | 833 G |
| Makanekiuma, Mg | 14 mg | 400 mg | 3.5% | 5.4% | 2857 G |
| Sodoma, Na | 50 mg | 1300 mg | 3.8% | 5.8% | 2600 G |
| Sulphur, S | 29 mg | 1000 mg | 2.9% | 4.5% | 3448 G |
| Pākuʻi, P | 90 mg | 800 mg | 11.3% | 17.4% | 889 G |
| ʻO Chlorine, Cl | 110 mg | 2300 mg | 4.8% | 7.4% | 2091 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 50 µg | ~ | |||
| ʻO Iron, Fe | 0.067 mg | 18 mg | 0.4% | 0.6% | 26866 G |
| ʻIodine, ʻo wau | 9 µg | 150 µg | 6% | 9.2% | 1667 G |
| ʻO Cobalt, Co | 0.8 µg | 10 µg | 8% | 12.3% | 1250 G |
| Manganese, Mn | 0.006 mg | 2 mg | 0.3% | 0.5% | 33333 G |
| Keleawe, Cu | 12 µg | 1000 µg | 1.2% | 1.8% | 8333 G |
| Molybdenum, Mo. | 5 µg | 70 µg | 7.1% | 10.9% | 1400 G |
| Alakaʻi, Sn | 13 µg | ~ | |||
| Selenium, Inā | 2 µg | 55 µg | 3.6% | 5.5% | 2750 G |
| Strontium, Sr. | 17 µg | ~ | |||
| Fluorine, F | 20 µg | 4000 µg | 0.5% | 0.8% | 20000 G |
| ʻO Chrome, Cr | 2 µg | 50 µg | 4% | 6.2% | 2500 G |
| Kiniki, Zn | 0.4 mg | 12 mg | 3.3% | 5.1% | 3000 G |
| Kālepa i hiki ke hiki keʻai | |||||
| galactose | 0.016 G | ~ | |||
| ʻO Glucose (dextrose) | 0.02 G | ~ | |||
| lactose | 4.8 G | ~ | |||
| Nā Pono ʻAkino Pono | 1.385 G | ~ | |||
| ʻO Arginine * | 0.122 G | ~ | |||
| valine | 0.191 G | ~ | |||
| Histidine * | 0.09 G | ~ | |||
| Isoleucine | 0.189 G | ~ | |||
| leucine | 0.283 G | ~ | |||
| lysine | 0.261 G | ~ | |||
| methionine | 0.083 G | ~ | |||
| ekolu | 0.153 G | ~ | |||
| tryptophan | 0.05 G | ~ | |||
| phenylalanine | 0.175 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | 1.759 G | ~ | |||
| alanina | 0.098 G | ~ | |||
| ʻAkika Aspartic | 0.219 G | ~ | |||
| glycine | 0.047 G | ~ | |||
| ʻAkika glutamic | 0.509 G | ~ | |||
| proline | 0.278 G | ~ | |||
| serine | 0.186 G | ~ | |||
| tyrosin | 0.184 G | ~ | |||
| cysteine | 0.026 G | ~ | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 10 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 2.15 G | max 18.7 g | |||
| 4: 0 Aila | 0.11 G | ~ | |||
| 6: 0 naelona | 0.08 G | ~ | |||
| 8: 0 Caprylic | 0.04 G | ~ | |||
| 10: 0 Pūlima | 0.09 G | ~ | |||
| 12: 0 Lauric | 0.1 G | ~ | |||
| 14: 0 Kaʻaina | 0.51 G | ~ | |||
| 16: 0 Palmitic | 0.64 G | ~ | |||
| 17-0 margarine | 0.02 G | ~ | |||
| 18: 0 Stearin | 0.35 G | ~ | |||
| 20: 0 ʻAikakika | 0.04 G | ~ | |||
| ʻO nā waikawa momona momona | 1.06 G | min 16.8 г | 6.3% | 9.7% | |
| 14: 1 ʻO Myristoleic | 0.05 G | ~ | |||
| 16: 1 Palmitoleic | 0.09 G | ~ | |||
| 18:1 Olein (omega-9) | 0.78 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.21 G | mai 11.2 ke 20.6 | 1.9% | 2.9% | |
| 18: 2 Linoleika | 0.09 G | ~ | |||
| 18: 3 Linolenika | 0.03 G | ~ | |||
| 20: 4 ʻAikakika | 0.09 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.03 G | mai 0.9 ke 3.7 | 3.3% | 5.1% | |
| ʻO ka Omega-6 ka mea momona acids | 0.18 G | mai 4.7 ke 16.8 | 3.8% | 5.8% |
ʻO ka waiwai o ka ikehu 65 kcal.
- 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.
- 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.
- 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.
Ka waiwai ikehu, a i ʻole ka ʻike kalori ʻO ka nui o ka ikehu i hoʻokuʻu ʻia i loko o ke kino o ke kanaka mai ka meaʻai i ka wā ʻai. Ana ʻia ka waiwai o ka ikehu o kekahi huahana ma nā kilo-calories (kcal) a i ʻole kilo-joules (kJ) no 100 grams. huahana. ʻO ka kilocalorie i hoʻohana ʻia no ke ana ʻana i ka waiwai o ka ikehu o ka meaʻai, ua kapa ʻia ʻo ia ka "calorie meaʻai," no laila ua haʻalele pinepine ʻia ka prefix kilo ke kuhikuhi ʻia nā calorie i (kilo) calories. Hiki iā ʻoe ke ʻike i nā papa ikehu kikoʻī no nā huahana Lūkini.
ʻO ka waiwai kūpono - ka ʻike o nā pākeke, nā momona a me nā protein i loko o ka huahana.
ʻO ka waiwai kūpono o kahi huahana meaʻai - kahi hoʻonohonoho o nā huahana o kahi huahana meaʻai, i ke alo o kahi e māʻona ai nā pono o ke kanaka no nā mea kūpono a me ka ikehu.
Vitamins, nā mea olakino e koi ʻia i nā mea liʻiliʻi i ka papaʻai o nā kānaka āpau a me ka hapa nui o nā vertebrates. Hoʻohui pinepine ʻia nā wikamina e nā mea kanu ma mua o nā holoholona. ʻO ka makemake o ke kanaka i kēlā me kēia lā no nā wikamina he mau miligram a i ʻole micrograms wale nō. ʻAʻole like me nā mea inorganic, hoʻopau ʻia nā huaora e ka hoʻomehana ikaika. Nui ʻole nā vitamina a "nalowale" i ka wā kuke ʻana a i ʻole ka hana ʻana i ka meaʻai.