ʻO ka waiwai kūpono a me ka hoʻohui kemika.
| ʻĀina ʻona | mea | Norm ** | % o ka maʻamau i 100 g | % o ka maʻamau i 100 kcal | 100% maʻamau |
| ʻO ke kumu kūʻai kalori | 130 kCal | 1684 kCal | 7.7% | 5.9% | 1295 G |
| Nā Paena | 3.8 G | 76 G | 5% | 3.8% | 2000 G |
| kona kaikea a | 10 G | 56 G | 17.9% | 13.8% | 560 G |
| Carbohydrates | 5.6 G | 219 G | 2.6% | 2% | 3911 G |
| nā huaʻala kumulani | 0.9 G | ~ | |||
| ka wai | 78.5 G | 2273 G | 3.5% | 2.7% | 2896 G |
| ka lehu | 1.2 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 77 µg | 900 µg | 8.6% | 6.6% | 1169 G |
| Retinol | 0.07 mg | ~ | |||
| beta carotenes | 0.04 mg | 5 mg | 0.8% | 0.6% | 12500 G |
| Wikamina B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2.1% | 3750 G |
| ʻO Vitamin B2, riboflavin | 0.11 mg | 1.8 mg | 6.1% | 4.7% | 1636 G |
| ʻO Vitamin B4, koho | 47.6 mg | 500 mg | 9.5% | 7.3% | 1050 G |
| ʻO Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 4.6% | 1667 G |
| ʻO Vitamin B6, pyridoxine | 0.04 mg | 2 mg | 2% | 1.5% | 5000 G |
| ʻO Vitamin B9, folate | 10 µg | 400 µg | 2.5% | 1.9% | 4000 G |
| ʻO Vitamin B12, cobalamin | 0.4 µg | 3 µg | 13.3% | 10.2% | 750 G |
| ʻO Vitamin C, ascorbic | 0.7 mg | 90 mg | 0.8% | 0.6% | 12857 G |
| ʻO ka wikamina D, ka kalipola | 0.08 µg | 10 µg | 0.8% | 0.6% | 12500 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 G |
| Wikamina H, biotin | 3.38 µg | 50 µg | 6.8% | 5.2% | 1479 G |
| Wikamina K, phylloquinone | 0.5 µg | 120 µg | 0.4% | 0.3% | 24000 G |
| ʻO Vitamin PP, NE | 1.1 mg | 20 mg | 5.5% | 4.2% | 1818 G |
| niacin | 0.2 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 165 mg | 2500 mg | 6.6% | 5.1% | 1515 G |
| Kalipuna, Ca | 120 mg | 1000 mg | 12% | 9.2% | 833 G |
| Makanekiuma, Mg | 13 mg | 400 mg | 3.3% | 2.5% | 3077 G |
| Sodoma, Na | 65 mg | 1300 mg | 5% | 3.8% | 2000 G |
| Sulphur, S | 38 mg | 1000 mg | 3.8% | 2.9% | 2632 G |
| Pākuʻi, P | 82 mg | 800 mg | 10.3% | 7.9% | 976 G |
| ʻO Chlorine, Cl | 76 mg | 2300 mg | 3.3% | 2.5% | 3026 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 50 µg | ~ | |||
| ʻO Iron, Fe | 0.1 mg | 18 mg | 0.6% | 0.5% | 18000 G |
| ʻIodine, ʻo wau | 9 µg | 150 µg | 6% | 4.6% | 1667 G |
| ʻO Cobalt, Co | 0.3 µg | 10 µg | 3% | 2.3% | 3333 G |
| Manganese, Mn | 0.003 mg | 2 mg | 0.2% | 0.2% | 66667 G |
| Keleawe, Cu | 22 µg | 1000 µg | 2.2% | 1.7% | 4545 G |
| Molybdenum, Mo. | 5 µg | 70 µg | 7.1% | 5.5% | 1400 G |
| Alakaʻi, Sn | 13 µg | ~ | |||
| Selenium, Inā | 0.4 µg | 55 µg | 0.7% | 0.5% | 13750 G |
| Strontium, Sr. | 17 µg | ~ | |||
| Fluorine, F | 17 µg | 4000 µg | 0.4% | 0.3% | 23529 G |
| ʻO Chrome, Cr | 2 µg | 50 µg | 4% | 3.1% | 2500 G |
| Kiniki, Zn | 0.3 mg | 12 mg | 2.5% | 1.9% | 4000 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 5.6 G | max 100 g | |||
| ʻO Sterola | |||||
| ʻO Cholesterol | 30 mg | ʻoi aku ka nui o 300 mg | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 5.8 G | max 18.7 g | |||
| ʻO nā waikawa momona momona | 3.03 G | min 16.8 г | 18% | 13.8% | |
| ʻO nā waikawa momona polyunsaturated | 0.47 G | mai 11.2 ke 20.6 | 4.2% | 3.2% | |
| ʻO ka Omega-3 ka mea momona acids | 0.09 G | mai 0.9 ke 3.7 | 10% | 7.7% | |
| ʻO ka Omega-6 ka mea momona acids | 0.38 G | mai 4.7 ke 16.8 | 8.1% | 6.2% |
ʻO ka waiwai o ka ikehu 130 kcal.
- Vitamin B12 hana nui i ka metabolism a me ka hoʻololi ʻana o nā amino acid. Folate a me ka wikamina B12 pili i nā wikamina a pili i ke hoʻokumu koko. ʻO ka nele o ka wikamina B12 ke alakaʻi i ka ulu ʻana o ka hemahema folate hapa a ʻelua paha, a me anemia, leukopenia, thrombositopenia.
- 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.
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.