ʻO ka waiwai kūpono a me ka hoʻohui kemika.
ʻO ka papa aʻe e papa ana i nā ʻike o nā meaola (nā kalorō, nā protein, nā momona, nā paʻakai, nā wikamina a me nā minelala) i loko 100 nā huna o ka ʻāpana ʻai.
| ʻĀina ʻona | Number | Kanawai ** | % o ka maʻamau ma 100 g | % o ka maʻamau ma 100 kcal | 100% o ka maʻamau |
| Kalepona | 296 kcal | 1684 kcal | 17.6% | 5.9% | 569 G |
| Nā Paena | 9.58 G | 76 G | 12.6% | 4.3% | 793 G |
| kona kaikea a | 0.99 G | 56 G | 1.8% | 0.6% | 5657 G |
| Carbohydrates | 63.87 G | 219 G | 29.2% | 9.9% | 343 G |
| ʻO ka fiʻiliʻi Dietary | 11.5 G | 20 G | 57.5% | 19.4% | 174 G |
| ka wai | 9.5 G | 2273 G | 0.4% | 0.1% | 23926 G |
| ka lehu | 4.56 G | ~ | |||
| Vitamins | |||||
| Wikamina B1, thiamine | 0.3 mg | 1.5 mg | 20% | 6.8% | 500 G |
| Wikamina B2, Riboflavin | 1.27 mg | 1.8 mg | 70.6% | 23.9% | 142 G |
| ʻO Vitamin B4, koho | 201.7 mg | 500 mg | 40.3% | 13.6% | 248 G |
| ʻO Vitamin B5, Pantothenic | 21.879 mg | 5 mg | 437.6% | 147.8% | 23 G |
| ʻO Vitamin B6, pyridoxine | 0.965 mg | 2 mg | 48.3% | 16.3% | 207 G |
| ʻO Vitamin B9, folate | 163 .g | 400 mcg | 40.8% | 13.8% | 245 G |
| ʻO Vitamin C, ascorbic | 3.5 mg | 90 mg | 3.9% | 1.3% | 2571 G |
| ʻO ka wikamina D, ka kalipola | 3.9 .g | 10 .g | 39% | 13.2% | 256 G |
| ʻO ka Vitamin D2, ergocalciferol | 3.9 .g | ~ | |||
| ʻO Vitamin PP, ʻaʻole | 14.1 mg | 20 mg | 70.5% | 23.8% | 142 G |
| Nā Macronutrients | |||||
| Potauma, K | 1534 mg | 2500 mg | 61.4% | 20.7% | 163 G |
| Kalipuna, Ca | 11 mg | 1000 mg | 1.1% | 0.4% | 9091 G |
| Makanekiuma, Mg | 132 mg | 400 mg | 33% | 11.1% | 303 |
| Sodoma, Na | 13 mg | 1300 mg | 1% | 0.3% | 10000 G |
| Sulphur, S | 95.8 mg | 1000 mg | 9.6% | 3.2% | 1044 G |
| Pākuʻi, P | 294 mg | 800 mg | 36.8% | 12.4% | 272 G |
| Minerals | |||||
| ʻO Iron, Fe | 1.72 mg | 18 mg | 9.6% | 3.2% | 1047 G |
| Manganese, Mn | 1.176 mg | 2 mg | 58.8% | 19.9% | 170 G |
| Keleawe, Cu | 5165 .g | 1000 mcg | 516.5% | 174.5% | 19 G |
| Selenium, Inā | 46.1 .g | 55 mcg | 83.8% | 28.3% | 119 G |
| Kiniki, Zn | 7.66 mg | 12 mg | 63.8% | 21.6% | 157 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono a me nā disaccharides (kō) | 2.21 G | max 100 g | |||
| 'Amino amino nui | |||||
| Arginine * | 0.648 G | ~ | |||
| valine | 0.486 G | ~ | |||
| Histidine * | 0.159 G | ~ | |||
| Isoleucine | 0.405 G | ~ | |||
| Leucine | 0.679 G | ~ | |||
| lysine | 0.343 G | ~ | |||
| methionine | 0.179 G | ~ | |||
| threonine | 0.497 G | ~ | |||
| Tryptophan | 0.031 G | ~ | |||
| phenylalanine | 0.486 G | ~ | |||
| ʻAno ʻAmino | |||||
| Alanine | 0.567 G | ~ | |||
| ʻAkika Aspartic | 0.76 G | ~ | |||
| Glycine | 0.414 G | ~ | |||
| ʻAkika glutamic | 2.579 G | ~ | |||
| proline | 0.414 G | ~ | |||
| Serine | 0.506 G | ~ | |||
| Tyrosine | 0.323 G | ~ | |||
| cysteine | 0.196 G | ~ | |||
| ʻO ka Sterol (sterols) | |||||
| Kāpala | 20 mg | ~ | |||
| ʻO nā waikawa momona momona | |||||
| Nasadenie momona momona | 0.225 G | max 18.7 g | |||
| 10: 0 Pūlima | 0.021 G | ~ | |||
| 12: 0 Lauric | 0.012 G | ~ | |||
| 14: 0 Kaʻaina | 0.02 G | ~ | |||
| 16: 0 Palmitic | 0.122 G | ~ | |||
| 18: 0 Stearic | 0.051 G | ~ | |||
| ʻO nā waikawa momona momona | 0.317 G | min 16.8 g. | 1.9% | 0.6% | |
| 16: 1 Palmitoleic | 0.089 G | ~ | |||
| 18: 1 ʻOleic (omega-9) | 0.151 G | ~ | |||
| 22: 1 ʻO Erucic (omega-9) | 0.076 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.151 G | mai 11.2-20.6 g | 1.3% | 0.4% | |
| 18: 2 Linoleic | 0.138 G | ~ | |||
| 18: 3 Linolenika | 0.013 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.013 G | mai 0.9 a 3.7 g | 1.4% | 0.5% | |
| ʻO ka Omega-6 ka mea momona acids | 0.138 G | mai 4.7 a 16.8 g | 2.9% | 1% |
ʻO ka waiwai o ka ikehu 296 kcal.
- pulehu = 3.6 g (10.7 kcal)
- 4 mauʻu = 15 g (44.4 kcal)
ʻO nā hua lau Shi Shi, nā hua maloʻo maloʻo waiwai i loko o ia mau wikamina a me nā minelala e like me ka huaʻai B1 - 20%, wikamina B2 - 70,6%, choline - 40,3%, huaʻai B5 - 437,6%, wikamina B6, a i ʻole 48.3%, huaʻai B9 o 40.8%, wikamina D - 39%, wikamina PP a me 70.5%, potassium - 61,4%, magnesium - 33%, phosphorus - 36,8%, manganese ma 58.8%, keleawe - 516,5%, selenium - 83,8%, kiniki - na 63.8%
- Vitamin B1 ʻo ia kahi ʻāpana o nā enzyme nui o ka huʻopaʻa a me ka metabolism ikehu, e hāʻawi ana i ke kino me ka ikehu a me nā hui lula e like me ka metabolism o nā lālā amino amino i lālā ʻia. ʻO ka nele o kēia wikamina e alakaʻi i nā maʻi koʻikoʻi o ka ʻōnaehana, digestive a me nā ʻōnaehana cardiovascular
- Vitamin B2 komo i loko o nā hopena redox, hāʻawi i ka maʻalahi o nā kala o ka mea nānā kiʻi a me ka hoʻopili pouli. Loaʻa ka lawa ʻole o ka lawe ʻia ʻana o ka wikamina B2 me ka hōʻino ʻana i ke olakino o ka ʻili, nā membrane mucous, nā kukui i hōʻino ʻole ʻia a me ka ʻike ahiahi.
- Choline he ʻāpana ia o ka lecithin e hoʻokani nei 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, ka synthesist o kekahi mau hormones, hemoglobin, a paipai i ka lawe ʻana o nā amino acid a me nā kō i ke kō, kākoʻo i ka hana o ka adrenal Cortex. Hiki i ka nele o Pantothenic acid ke alakaʻi i nā maʻi ʻili a me nā membrane mucous.
- Vitamin B6 pili i ka mālama ʻana i ka pane pale pale, nā hana o ka pāpā a me ka pīhoihoi i loko o ka ʻōnaehana mānoanoa, i ka loli ʻana o nā amino acid, tryptophan metabolism, lipids a me nā nukelika acidic i ka hana maʻamau o nā ʻulaʻula koko, ka mālama ʻana i nā pae maʻamau o homocysteine i loko o ke koko. ʻAʻole lawa ka lawe ʻana i ka wikamina B6 me ka nalo o ka makemake ʻole, hōʻino i ke olakino o ka ʻili, ka ulu ʻana o ka mea i loaʻa, a me ka anemia.
- Vitamin B9 ma ke ʻano he coenzyme e pili ana i ka metabolism o nā nucleic a me nā amino acid. ʻO ka hemahema folate ke alakaʻi i ka hōʻino ʻole ʻana o nā nucleic acid a me ka protein, e hopena ana i ka pāpā ʻana o ka ulu a me ka mahele o ke keena, ʻo ia hoʻi i nā meaola wikiwiki: ka momona o ka iwi, ka epithelium ʻōpū, a me nā mea ʻē aʻe. , hana maikaʻiʻole, nā maʻiʻino o ke keiki, a me nā maʻi ulu keiki. Hōʻike ʻia ka Hui ikaika ma waena o nā pae o ka folate, homocysteine a me ka makaʻu o ka maʻi maʻi maʻi maʻi.
- Vitamin D mālama i ka homeostasis o ka puna a me ka phosphorous, a hana i nā hana o ka mineralization o ka iwi iwi. Hiki i ka hemahema Vitamin D ke hōʻino i ka metabolism o ka calcium a me ka phosphorus i nā iwi, e hoʻonui ana i ka demineralization iwi, a hiki i ka hoʻonui ʻana i ka maka o ka osteoporosis.
- ʻO Vitamin PP komo i loko o nā hopena redox a me ka ikehu metabolism. ʻAʻole lawa ka lawe ʻana o ka wikamina me ka haunaele o ke ʻano maʻamau o ka ʻili, nā ʻōpū o ka ʻōpū a me nā ʻōnaehana.
- Paila pāʻiko ʻo ia ka ion intracellular nui e komo i ka hoʻoponopono o ka wai, electrolyte a me ke kaulike waikawa, pili i ka hana ʻana i nā impulses nerve, ka mālama ʻana i ke kaomi koko.
- makanekiuma pili pū me ka ikehu metabolism a me ka synthesive synthes, nukelika acid, he stabilizing hopena no nā membrane, pono ia no ka mālama ʻana i ka homeostasis o ka kalipuna, potassium a me ka sodium. ʻO ka hemahema o ka magnesium e alakaʻi i ka hypomagnesemia, hoʻonui i ka makaʻu o ka hoʻomohala ʻana i ka hypertension, nā maʻi puʻuwai.
- ʻO Phosphorus komo i loko o nā hanana physiological, me ka ikehu pūnao, hoʻoponopono i ka acid-alkaline kaulike, he ʻāpana o nā phospholipids, nā nucleotides a me nā nukelika e pono ai no ka mineralization o nā iwi a me nā niho. Alakaʻi ka hemahema i ka anorexia, anemia, rickets.
- ʻO Manganese pili i ka hoʻokumu ʻia 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 kālika, catecholamines; koi 'ia no ka synthesis o ka cholesterol a me nā nucleotides. Loaʻa ka lawa ʻole o ka ʻai me ka retardation o ka ulu ʻana, nā maʻi o ka ʻōnaehana reproductive, hoʻonui i ka palupalu o ka iwi, nā maʻi o ka carbohydrate a me ka lipid metabolism.
- keleawe ʻo ia 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. Hoʻopili ʻia i ke kaʻina hana o nā kino o ke kanaka me ka oxygen. Hōʻike ʻia ka hemahema e ka hoʻokumu ʻole ʻia o ka ʻōnaehana cardiovascular a me ka ulu ʻana o ka iwi o ka displasia i nā mea pili.
- Selenium - kahi mea pono o ka ʻōnaehana pale pale antioxidant o ke kino o ke kanaka, loaʻa nā hopena palekana, pili i ka rula o ka hana o nā hormones thyroid. ʻO ka hemahema ke alakaʻi i ka maʻi Kashin-Bek (osteoarthritis me nā deformity he nui o nā hono, nā kuamoʻo, a me nā ʻaoʻao), maʻi ʻo Kesan (endomy cardiomyopathy), thrombasthenia hoʻoilina.
- Zinc hoʻokomo ʻia i loko o 300 mau ʻenekema e pili ana i ke kaʻina hana o ka synthes a me ka wāwahi ʻana o nā carbohydrates, nā protein, nā momona, nā nucleic acid a me ke kaohi o ka hōʻike ʻana o kekahi mau genes. ʻO ka lawa ʻole o ke komo ʻana e alakaʻi ai i ka anemia, ka lua o ka pale, ka cirrhosis ate, ka moe kolohe, ke kū ʻana o nā malformations o ka fetus. Ua hōʻike ʻia nā noiʻi hou i ka hiki i nā koina kiʻekiʻe o ka zinc e haki i ka lawe ʻia ʻana o ke keleawe a no laila hāʻawi i ka ulu ʻana o ka anemia.
He papa kuhikuhi piha o nā huahana pono loa āu e ʻike ai ma ka app.
Nā huaʻōlelo: ʻo ka calorie 296 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala ma mua o nā huaahi Shiitake, nā hua maloʻo, nā calorie, nā mea pono, nā pono pono o nā mushroom Shiitake, nā huaʻi maloʻo.