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 | 298 kCal | 1684 kCal | 17.7% | 5.9% | 565 G |
| Nā Paena | 8.9 G | 76 G | 11.7% | 3.9% | 854 G |
| kona kaikea a | 1.7 G | 56 G | 3% | 1% | 3294 G |
| Carbohydrates | 61.8 G | 219 G | 28.2% | 9.5% | 354 G |
| Puluniu alimentary | 12.4 G | 20 G | 62% | 20.8% | 161 G |
| ka wai | 14 G | 2273 G | 0.6% | 0.2% | 16236 G |
| ka lehu | 1.2 G | ~ | |||
| Vitamins | |||||
| Wikamina B1, thiamine | 0.35 mg | 1.5 mg | 23.3% | 7.8% | 429 G |
| ʻO Vitamin B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 2.4% | 1385 G |
| ʻO Vitamin B4, koho | 20.6 mg | 500 mg | 4.1% | 1.4% | 2427 G |
| ʻO Vitamin B5, pantothenic | 0.492 mg | 5 mg | 9.8% | 3.3% | 1016 G |
| ʻO Vitamin B6, pyridoxine | 0.25 mg | 2 mg | 12.5% | 4.2% | 800 G |
| ʻO Vitamin B9, folate | 50 µg | 400 µg | 12.5% | 4.2% | 800 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 1.9 mg | 15 mg | 12.7% | 4.3% | 789 G |
| Wikamina H, biotin | 3 µg | 50 µg | 6% | 2% | 1667 G |
| Wikamina K, phylloquinone | 5.9 µg | 120 µg | 4.9% | 1.6% | 2034 G |
| ʻO Vitamin PP, NE | 2.8 mg | 20 mg | 14% | 4.7% | 714 G |
| niacin | 1 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 350 mg | 2500 mg | 14% | 4.7% | 714 G |
| Kalipuna, Ca | 34 mg | 1000 mg | 3.4% | 1.1% | 2941 G |
| Makanekiuma, Mg | 60 mg | 400 mg | 15% | 5% | 667 G |
| Sodoma, Na | 2 mg | 1300 mg | 0.2% | 0.1% | 65000 G |
| Sulphur, S | 68 mg | 1000 mg | 6.8% | 2.3% | 1471 G |
| Pākuʻi, P | 189 mg | 800 mg | 23.6% | 7.9% | 423 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 270 µg | ~ | |||
| ʻO Iron, Fe | 3.5 mg | 18 mg | 19.4% | 6.5% | 514 G |
| ʻIodine, ʻo wau | 3.9 µg | 150 µg | 2.6% | 0.9% | 3846 G |
| Manganese, Mn | 1.34 mg | 2 mg | 67% | 22.5% | 149 G |
| Keleawe, Cu | 230 µg | 1000 µg | 23% | 7.7% | 435 G |
| Molybdenum, Mo. | 6.4 µg | 70 µg | 9.1% | 3.1% | 1094 G |
| Selenium, Inā | 14.4 µg | 55 µg | 26.2% | 8.8% | 382 G |
| Fluorine, F | 38 µg | 4000 µg | 1% | 0.3% | 10526 G |
| Kiniki, Zn | 1.23 mg | 12 mg | 10.3% | 3.5% | 976 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 60.7 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 0.9 G | max 100 g | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.42 G | ~ | |||
| valine | 0.51 G | ~ | |||
| Histidine * | 0.19 G | ~ | |||
| Isoleucine | 0.38 G | ~ | |||
| leucine | 0.58 G | ~ | |||
| lysine | 0.3 G | ~ | |||
| methionine | 0.12 G | ~ | |||
| Methionine + Cysteine | 0.27 G | ~ | |||
| ekolu | 0.26 G | ~ | |||
| tryptophan | 0.11 G | ~ | |||
| phenylalanine | 0.5 G | ~ | |||
| Phenylalanine + Tyrosine | 0.76 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.42 G | ~ | |||
| ʻAkika Aspartic | 0.69 G | ~ | |||
| glycine | 0.45 G | ~ | |||
| ʻAkika glutamic | 1.97 G | ~ | |||
| proline | 0.56 G | ~ | |||
| serine | 0.42 G | ~ | |||
| tyrosin | 0.26 G | ~ | |||
| cysteine | 0.15 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.2 G | max 18.7 g | |||
| 16: 0 Palmitic | 0.16 G | ~ | |||
| 18: 0 Stearin | 0.01 G | ~ | |||
| 20: 0 ʻAikakika | 0.01 G | ~ | |||
| ʻO nā waikawa momona momona | 0.16 G | min 16.8 г | 1% | 0.3% | |
| 16: 1 Palmitoleic | 0.01 G | ~ | |||
| 18:1 Olein (omega-9) | 0.15 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.84 G | mai 11.2 ke 20.6 | 7.5% | 2.5% | |
| 18: 2 Linoleika | 0.74 G | ~ | |||
| 18: 3 Linolenika | 0.1 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.1 G | mai 0.9 ke 3.7 | 11.1% | 3.7% | |
| ʻO ka Omega-6 ka mea momona acids | 0.74 G | mai 4.7 ke 16.8 | 15.7% | 5.3% |
ʻO ka waiwai o ka ikehu 298 kcal.
- Aniani 250 ml = 160 gr (476.8 kcal)
- Aniani 200 ml = 130 gr (387.4 kcal)
- Tablespoon ("ma luna" koe nā meaʻai wai) = 25 g (74.5 kcal)
- Teaspoon ("luna" koe nā meaʻai wai) = 8 g (23.8 kcal)
Palaoa rai, ihi ʻia waiwai i nā wikamina a me nā minelala e like me: wikamina B1 - 23,3%, wikamina B6 - 12,5%, wikamina B9 - 12,5%, wikamina E - 12,7%, wikamina PP - 14%, potassium - 14% , makanekiuma - 15%, phosphorus - 23,6%, hao - 19,4%, manganese - 67%, keleawe - 23%, selenium - 26,2%
- 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.
- 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.
- 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.
- 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.
- 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.
Nā huaʻōlelo: nā mea caloric 298 kcal, hoʻohui kemika, waiwai pono, nā wikamina, nā minelala, he aha ka hoʻohana ʻana o ka palaoa Rye, ihi ʻia, nā calorie, nā meaʻai, nā pono pono ka palaoa Rye, ihi 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.