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 | 303 kCal | 1684 kCal | 18% | 5.9% | 556 G |
| Nā Paena | 7.5 G | 76 G | 9.9% | 3.3% | 1013 G |
| kona kaikea a | 2.6 G | 56 G | 4.6% | 1.5% | 2154 G |
| Carbohydrates | 62.3 G | 219 G | 28.4% | 9.4% | 352 G |
| Puluniu alimentary | 9.7 G | 20 G | 48.5% | 16% | 206 G |
| ka wai | 14 G | 2273 G | 0.6% | 0.2% | 16236 G |
| ka lehu | 3.9 G | ~ | |||
| Vitamins | |||||
| Wikamina B1, thiamine | 0.34 mg | 1.5 mg | 22.7% | 7.5% | 441 G |
| ʻO Vitamin B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 1.5% | 2250 G |
| ʻO Vitamin B4, koho | 85 mg | 500 mg | 17% | 5.6% | 588 G |
| ʻO Vitamin B5, pantothenic | 0.6 mg | 5 mg | 12% | 4% | 833 G |
| ʻO Vitamin B6, pyridoxine | 0.54 mg | 2 mg | 27% | 8.9% | 370 G |
| ʻO Vitamin B9, folate | 35 µg | 400 µg | 8.8% | 2.9% | 1143 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.8 mg | 15 mg | 5.3% | 1.7% | 1875 G |
| Wikamina H, biotin | 12 µg | 50 µg | 24% | 7.9% | 417 G |
| ʻO Vitamin PP, NE | 5.3 mg | 20 mg | 26.5% | 8.7% | 377 G |
| niacin | 3.8 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 314 mg | 2500 mg | 12.6% | 4.2% | 796 G |
| Kalipuna, Ca | 40 mg | 1000 mg | 4% | 1.3% | 2500 G |
| ʻO Silicon, Si | 1240 mg | 30 mg | 4133.3% | 1364.1% | 2 G |
| Makanekiuma, Mg | 116 mg | 400 mg | 29% | 9.6% | 345 G |
| Sodoma, Na | 30 mg | 1300 mg | 2.3% | 0.8% | 4333 G |
| Sulphur, S | 60 mg | 1000 mg | 6% | 2% | 1667 G |
| Pākuʻi, P | 328 mg | 800 mg | 41% | 13.5% | 244 G |
| ʻO Chlorine, Cl | 133 mg | 2300 mg | 5.8% | 1.9% | 1729 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 912 µg | ~ | |||
| ʻO Bohr, B | 224 µg | ~ | |||
| ʻO Vanadium, V | 400 µg | ~ | |||
| ʻO Iron, Fe | 2.1 mg | 18 mg | 11.7% | 3.9% | 857 G |
| ʻIodine, ʻo wau | 2.3 µg | 150 µg | 1.5% | 0.5% | 6522 G |
| ʻO Cobalt, Co | 6.9 µg | 10 µg | 69% | 22.8% | 145 G |
| Manganese, Mn | 3.63 mg | 2 mg | 181.5% | 59.9% | 55 G |
| Keleawe, Cu | 560 µg | 1000 µg | 56% | 18.5% | 179 G |
| Molybdenum, Mo. | 26.7 µg | 70 µg | 38.1% | 12.6% | 262 G |
| Nickel, ni | 51.6 µg | ~ | |||
| Selenium, Inā | 20 µg | 55 µg | 36.4% | 12% | 275 G |
| Fluorine, F | 80 µg | 4000 µg | 2% | 0.7% | 5000 G |
| ʻO Chrome, Cr | 2.8 µg | 50 µg | 5.6% | 1.8% | 1786 G |
| Kiniki, Zn | 1.8 mg | 12 mg | 15% | 5% | 667 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 61.4 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 0.9 G | max 100 g | |||
| galactose | 0.08 G | ~ | |||
| maltose | 0.2 G | ~ | |||
| maʻi maʻi | 0.46 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.6 G | ~ | |||
| valine | 0.4 G | ~ | |||
| Histidine * | 0.19 G | ~ | |||
| Isoleucine | 0.28 G | ~ | |||
| leucine | 0.69 G | ~ | |||
| lysine | 0.29 G | ~ | |||
| methionine | 0.15 G | ~ | |||
| Methionine + Cysteine | 0.29 G | ~ | |||
| ekolu | 0.26 G | ~ | |||
| tryptophan | 0.09 G | ~ | |||
| phenylalanine | 0.41 G | ~ | |||
| Phenylalanine + Tyrosine | 0.7 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.39 G | ~ | |||
| ʻAkika Aspartic | 0.64 G | ~ | |||
| glycine | 0.35 G | ~ | |||
| ʻAkika glutamic | 1.28 G | ~ | |||
| proline | 0.36 G | ~ | |||
| serine | 0.32 G | ~ | |||
| tyrosin | 0.29 G | ~ | |||
| cysteine | 0.14 G | ~ | |||
| ʻO Sterola | |||||
| beta sitosterol | 50 mg | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.4 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.01 G | ~ | |||
| 16: 0 Palmitic | 0.35 G | ~ | |||
| 18: 0 Stearin | 0.04 G | ~ | |||
| 20: 0 ʻAikakika | 0.01 G | ~ | |||
| ʻO nā waikawa momona momona | 0.97 G | min 16.8 г | 5.8% | 1.9% | |
| 16: 1 Palmitoleic | 0.01 G | ~ | |||
| 18:1 Olein (omega-9) | 0.95 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.93 G | mai 11.2 ke 20.6 | 8.3% | 2.7% | |
| 18: 2 Linoleika | 0.89 G | ~ | |||
| 18: 3 Linolenika | 0.04 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.04 G | mai 0.9 ke 3.7 | 4.4% | 1.5% | |
| ʻO ka Omega-6 ka mea momona acids | 0.89 G | mai 4.7 ke 16.8 | 18.9% | 6.2% |
ʻO ka waiwai o ka ikehu 303 kcal.
Laiki, palaoa holoʻokoʻa, unprocessed waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 22,7%, choline - 17%, wikamina B5 - 12%, wikamina B6 - 27%, wikamina H - 24%, wikamina PP - 26,5%, potassium - 12,6 , 4133,3, 29%, silikone - 41%, magnesium - 11,7%, phosphorus - 69%, hao - 181,5%, cobalt - 56%, manganese - 38,1%, keleawe - 36,4%, molybdenum - 15%, selenium - XNUMX%, kiniki - XNUMX%
- 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.
- hui he ʻāpana o ka lecithin, hana i ka synthes a me ka metabolism o nā phospholipids i ke akepaʻa, kahi kumu o nā hui methyl manuahi, hana ma ke ʻano he lipotropic factor.
- 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.
- ʻO ka Vitamin H komo i loko o ka synthesive o nā momona, glycogen, ka metabolism o nā amino acid. ʻO ka lawa ʻole o ka lawe ʻana i kēia wikamina hiki ke alakaʻi i ka hoʻohaunaele ʻana i ke kūlana maʻamau o ka ʻili.
- 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.
- 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.
- 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: ka nui o ka calorie 303 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka pono no ka Raiki, nā hua ʻole a pau i mālama ʻole ʻia, nā calorie, nā meaʻai, nā pono pono ʻO ka raiki, nā hua ʻole i hana ʻole ʻia
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.