Nā mea kanu i hoʻoulu ʻia i nā kukama
| kūkō | 4.0 (ʻāpana) |
| nā'ōmato | 2.0 (ʻāpana) |
| Kāpena keʻokeʻo | 150.0 (grams) |
| aila ʻaila | 4.0 (punaʻaina) |
| hua moa | 1.0 (ʻāpana) |
| ka pahu | 0.5 (pune puna) |
| pāʻili | 0.5 (pune puna) |
Ke ʻano o ka hoʻomākaukau
Māihi i nā kukama, ʻokiʻoki i ka hapalua o ka lōʻihi a hemo i ke kumu me kahi teaspoon. Hoʻokiʻoki pono i nā hua, kāpī hou, kumu kukama, ʻōmato, greens, wā me ka aila mea kanu a me ka paʻakai a kāwili ʻia. Hoʻopiha i nā hapalua kukama me kēia nuipa. E hoʻonaninani me nā ʻōmato, nā hua manu, nā mea kanu.
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 | 102 kCal | 1684 kCal | 6.1% | 6% | 1651 G |
| Nā Paena | 1.6 G | 76 G | 2.1% | 2.1% | 4750 G |
| kona kaikea a | 9.3 G | 56 G | 16.6% | 16.3% | 602 G |
| Carbohydrates | 3.2 G | 219 G | 1.5% | 1.5% | 6844 G |
| nā huaʻala kumulani | 0.2 G | ~ | |||
| Puluniu alimentary | 0.8 G | 20 G | 4% | 3.9% | 2500 G |
| ka wai | 84.5 G | 2273 G | 3.7% | 3.6% | 2690 G |
| ka lehu | 0.6 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 300 µg | 900 µg | 33.3% | 32.6% | 300 G |
| Retinol | 0.3 mg | ~ | |||
| Wikamina B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2.6% | 3750 G |
| ʻO Vitamin B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 3.2% | 3000 G |
| ʻO Vitamin B4, koho | 14.7 mg | 500 mg | 2.9% | 2.8% | 3401 G |
| ʻO Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 5.9% | 1667 G |
| ʻO Vitamin B6, pyridoxine | 0.07 mg | 2 mg | 3.5% | 3.4% | 2857 G |
| ʻO Vitamin B9, folate | 6.8 µg | 400 µg | 1.7% | 1.7% | 5882 G |
| ʻO Vitamin B12, cobalamin | 0.03 µg | 3 µg | 1% | 1% | 10000 G |
| ʻO Vitamin C, ascorbic | 18.1 mg | 90 mg | 20.1% | 19.7% | 497 G |
| ʻO ka wikamina D, ka kalipola | 0.1 µg | 10 µg | 1% | 1% | 10000 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 3.9 mg | 15 mg | 26% | 25.5% | 385 G |
| Wikamina H, biotin | 1.9 µg | 50 µg | 3.8% | 3.7% | 2632 G |
| ʻO Vitamin PP, NE | 0.5656 mg | 20 mg | 2.8% | 2.7% | 3536 G |
| niacin | 0.3 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 189.8 mg | 2500 mg | 7.6% | 7.5% | 1317 G |
| Kalipuna, Ca | 26.1 mg | 1000 mg | 2.6% | 2.5% | 3831 G |
| Makanekiuma, Mg | 14.8 mg | 400 mg | 3.7% | 3.6% | 2703 G |
| Sodoma, Na | 23 mg | 1300 mg | 1.8% | 1.8% | 5652 G |
| Sulphur, S | 18.7 mg | 1000 mg | 1.9% | 1.9% | 5348 G |
| Pākuʻi, P | 42.2 mg | 800 mg | 5.3% | 5.2% | 1896 G |
| ʻO Chlorine, Cl | 39.5 mg | 2300 mg | 1.7% | 1.7% | 5823 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 285.8 µg | ~ | |||
| ʻO Bohr, B | 56.5 µg | ~ | |||
| ʻO Iron, Fe | 0.9 mg | 18 mg | 5% | 4.9% | 2000 G |
| ʻIodine, ʻo wau | 3.5 µg | 150 µg | 2.3% | 2.3% | 4286 G |
| ʻO Cobalt, Co | 2.9 µg | 10 µg | 29% | 28.4% | 345 G |
| Manganese, Mn | 0.1438 mg | 2 mg | 7.2% | 7.1% | 1391 G |
| Keleawe, Cu | 88.2 µg | 1000 µg | 8.8% | 8.6% | 1134 G |
| Molybdenum, Mo. | 3.9 µg | 70 µg | 5.6% | 5.5% | 1795 G |
| Nickel, ni | 5.2 µg | ~ | |||
| ʻO Rubidium, Rb | 34.9 µg | ~ | |||
| Fluorine, F | 17.3 µg | 4000 µg | 0.4% | 0.4% | 23121 G |
| ʻO Chrome, Cr | 4.9 µg | 50 µg | 9.8% | 9.6% | 1020 G |
| Kiniki, Zn | 0.2722 mg | 12 mg | 2.3% | 2.3% | 4409 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 0.1 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 2.8 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 31.8 mg | ʻoi aku ka nui o 300 mg |
ʻO ka waiwai o ka ikehu 102 kcal.
Nā kukama i hoʻopili ʻia waiwai i nā wikamina a me nā minelala e like me: wikamina A - 33,3%, wikamina C - 20,1%, wikamina E - 26%, cobalt - 29%
- 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 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.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
ʻO CALORIE a me CHEMICAL ComposITION O NĀ MEA E HOLOHOLOMIA ʻO nā kukama i hoʻopili ʻia PER 100 g
- 14 kCal
- 24 kCal
- 28 kCal
- 899 kCal
- 157 kCal
- 40 kCal
- 49 kCal
Nā huaʻōlelo: Pehea e kuke ai, ʻike i ka calorie 102 kcal, hoʻohui kemika, waiwai waiwai, he aha nā wikamina, nā minelala, nā hana kuke