Nā mea hoʻohui Legume i ka mea kāwili
Nā legume i hoʻolapalapa ʻia | 155.0 (grams) |
Mākala ʻulaʻula nui | 60.0 (grams) |
margarine | 10.0 (grams) |
Ke ʻano o ka hoʻomākaukau
Hoʻomoʻa ʻia nā legumes i hoʻolapalapa ʻia (ka laʻana No. 270) me ka momona a me ka ʻulaʻula, a i ʻole kamato, a i ʻole ka waiū, a i ʻole ka wai kirīmi ʻawaʻawa a me ka hoʻoulu ʻana, hoʻomehana ʻia i kahi pala. Hiki iā ʻoe ke hoʻohui i ke kālika i ka ʻulaʻula a me ka ʻuala ʻōmato (0,5 g ʻupena no 1 lita o ka ʻuala), kāpī ʻia me ka paʻakai.
Hiki iā ʻoe ke hana i kāu papa hana ponoʻī e noʻonoʻo nei i ka nalo ʻana o nā wikamina a me nā minelala e hoʻohana ana i ka calculator meaʻai i ka noi.
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 | 347.7 kCal | 1684 kCal | 20.6% | 5.9% | 484 G |
Nā Paena | 26.2 G | 76 G | 34.5% | 9.9% | 290 G |
kona kaikea a | 7 G | 56 G | 12.5% | 3.6% | 800 G |
Carbohydrates | 48 G | 219 G | 21.9% | 6.3% | 456 G |
nā huaʻala kumulani | 0.1 G | ~ | |||
Puluniu alimentary | 4.8 G | 20 G | 24% | 6.9% | 417 G |
ka wai | 42.3 G | 2273 G | 1.9% | 0.5% | 5374 G |
ka lehu | 4.5 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 100 µg | 900 µg | 11.1% | 3.2% | 900 G |
Retinol | 0.1 mg | ~ | |||
Wikamina B1, thiamine | 0.4 mg | 1.5 mg | 26.7% | 7.7% | 375 G |
ʻO Vitamin B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 3.2% | 900 G |
ʻO Vitamin B4, koho | 0.7 mg | 500 mg | 0.1% | 71429 G | |
ʻO Vitamin B5, pantothenic | 1.1 mg | 5 mg | 22% | 6.3% | 455 G |
ʻO Vitamin B6, pyridoxine | 0.8 mg | 2 mg | 40% | 11.5% | 250 G |
ʻO Vitamin B9, folate | 80.7 µg | 400 µg | 20.2% | 5.8% | 496 G |
ʻO Vitamin C, ascorbic | 1 mg | 90 mg | 1.1% | 0.3% | 9000 G |
ʻO ka wikamina E, alpha tocopherol, TE | 4.7 mg | 15 mg | 31.3% | 9% | 319 G |
Wikamina H, biotin | 0.03 µg | 50 µg | 0.1% | 166667 G | |
ʻO Vitamin PP, NE | 6.4492 mg | 20 mg | 32.2% | 9.3% | 310 G |
niacin | 2.1 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 1106.5 mg | 2500 mg | 44.3% | 12.7% | 226 G |
Kalipuna, Ca | 163.3 mg | 1000 mg | 16.3% | 4.7% | 612 G |
ʻO Silicon, Si | 94.1 mg | 30 mg | 313.7% | 90.2% | 32 G |
Makanekiuma, Mg | 114.1 mg | 400 mg | 28.5% | 8.2% | 351 G |
Sodoma, Na | 47.2 mg | 1300 mg | 3.6% | 1% | 2754 G |
Sulphur, S | 163.8 mg | 1000 mg | 16.4% | 4.7% | 611 G |
Pākuʻi, P | 590 mg | 800 mg | 73.8% | 21.2% | 136 G |
ʻO Chlorine, Cl | 60.4 mg | 2300 mg | 2.6% | 0.7% | 3808 G |
Nā Huli Huli | |||||
Aluminium, Al | 673.5 µg | ~ | |||
ʻO Bohr, B | 504.7 µg | ~ | |||
ʻO Vanadium, V | 196.6 µg | ~ | |||
ʻO Iron, Fe | 13.5 mg | 18 mg | 75% | 21.6% | 133 G |
ʻIodine, ʻo wau | 12.7 µg | 150 µg | 8.5% | 2.4% | 1181 G |
ʻO Cobalt, Co | 19.2 µg | 10 µg | 192% | 55.2% | 52 G |
Likiuma, Li | 0.08 µg | ~ | |||
Manganese, Mn | 1.3802 mg | 2 mg | 69% | 19.8% | 145 G |
Keleawe, Cu | 493.2 µg | 1000 µg | 49.3% | 14.2% | 203 G |
Molybdenum, Mo. | 40.7 µg | 70 µg | 58.1% | 16.7% | 172 G |
Nickel, ni | 177.1 µg | ~ | |||
Alakaʻi, Sn | 0.07 µg | ~ | |||
ʻO Rubidium, Rb | 2.4 µg | ~ | |||
Selenium, Inā | 25.5 µg | 55 µg | 46.4% | 13.3% | 216 G |
ʻO Titan, ʻo ʻoe | 153.4 µg | ~ | |||
Fluorine, F | 46.1 µg | 4000 µg | 1.2% | 0.3% | 8677 G |
ʻO Chrome, Cr | 10.3 µg | 50 µg | 20.6% | 5.9% | 485 G |
Kiniki, Zn | 3.2984 mg | 12 mg | 27.5% | 7.9% | 364 G |
Kālepa i hiki ke hiki keʻai | |||||
Pākaʻi a me dextrins | 37 G | ~ | |||
Mono- a me nā disaccharides (sugars) | 4.8 G | max 100 g |
ʻO ka waiwai o ka ikehu 347,7 kcal.
ʻO nā legume i ke kō waiwai i nā wikamina a me nā minelala e like me: wikamina A - 11,1%, wikamina B1 - 26,7%, wikamina B2 - 11,1%, wikamina B5 - 22%, wikamina B6 - 40%, wikamina B9 - 20,2%, wikamina E - 31,3%, wikamina PP - 32,2%, potassium - 44,3%, calcium - 16,3%, silikone - 313,7%, magnesium - 28,5%, phosphorus - 73,8%, hao - 75%, cobalt - 192%, manganese - 69%, keleawe - 49,3%, molybdenum - 58,1%, selenium - 46,4%, chromium - 20,6%, zinc - 27,5, XNUMX, 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.
- 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.
- 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 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.
- 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.
- Silicon Hoʻokomo ʻia ma ke ʻano he mea kūkulu i glycosaminoglycans a hoʻoulu i ka synthes collagen.
- 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.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
- 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.
- Molybdenum he cofactor o nā enzyme he nui e hāʻawi i ka metabolism o ka sulfur-i loaʻa nā amino acid, purine a me pyrimidines.
- 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.
- ikona komo i ka rula o nā pae glucose koko, e hoʻonui ana i ka hopena o ka insulin. Alakaʻi ka hemahema i ka hoʻoliʻiliʻi tolerance glucose.
- 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.
ʻO CALORIES a me ka haku mele CHEMICAL o nā mea i loaʻa i nā huahana Legume i ke kai PER 100 g
- 743 kCal
Nā huaʻōlelo: Pehea e kuke ai, ʻike i ka calorie 347,7 kcal, hoʻohui kemika, waiwai waiwai, he aha nā wikamina, nā minelala, nā hana kuke