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 | 357 kCal | 1684 kCal | 21.2% | 5.9% | 472 G |
| Nā Paena | 14.73 G | 76 G | 19.4% | 5.4% | 516 G |
| kona kaikea a | 1.08 G | 56 G | 1.9% | 0.5% | 5185 G |
| Carbohydrates | 68.7 G | 219 G | 31.4% | 8.8% | 319 G |
| Puluniu alimentary | 6.2 G | 20 G | 31% | 8.7% | 323 G |
| ka wai | 7.76 G | 2273 G | 0.3% | 0.1% | 29291 G |
| ka lehu | 1.53 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 1 µg | 900 µg | 0.1% | 90000 G | |
| beta carotenes | 0.011 mg | 5 mg | 0.2% | 0.1% | 45455 G |
| Lutein + Zeaxanthin | 220 µg | ~ | |||
| Wikamina B1, thiamine | 0.115 mg | 1.5 mg | 7.7% | 2.2% | 1304 G |
| ʻO Vitamin B2, riboflavin | 0.262 mg | 1.8 mg | 14.6% | 4.1% | 687 G |
| ʻO Vitamin B4, koho | 35 mg | 500 mg | 7% | 2% | 1429 G |
| ʻO Vitamin B5, pantothenic | 1.074 mg | 5 mg | 21.5% | 6% | 466 G |
| ʻO Vitamin B6, pyridoxine | 0.391 mg | 2 mg | 19.6% | 5.5% | 512 G |
| ʻO Vitamin B9, folate | 95 µg | 400 µg | 23.8% | 6.7% | 421 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 0.82 mg | 15 mg | 5.5% | 1.5% | 1829 G |
| Wikamina K, phylloquinone | 1.9 µg | 120 µg | 1.6% | 0.4% | 6316 G |
| ʻO Vitamin PP, NE | 6.733 mg | 20 mg | 33.7% | 9.4% | 297 G |
| Nā Macronutrients | |||||
| Potauma, K | 427 mg | 2500 mg | 17.1% | 4.8% | 585 G |
| Kalipuna, Ca | 21 mg | 1000 mg | 2.1% | 0.6% | 4762 G |
| Makanekiuma, Mg | 177 mg | 400 mg | 44.3% | 12.4% | 226 G |
| Sodoma, Na | 7 mg | 1300 mg | 0.5% | 0.1% | 18571 G |
| Sulphur, S | 147.3 mg | 1000 mg | 14.7% | 4.1% | 679 G |
| Pākuʻi, P | 433 mg | 800 mg | 54.1% | 15.2% | 185 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.96 mg | 18 mg | 10.9% | 3.1% | 918 G |
| Manganese, Mn | 1.329 mg | 2 mg | 66.5% | 18.6% | 150 G |
| Keleawe, Cu | 524 µg | 1000 µg | 52.4% | 14.7% | 191 G |
| Selenium, Inā | 2.8 µg | 55 µg | 5.1% | 1.4% | 1964 G |
| Kiniki, Zn | 5.96 mg | 12 mg | 49.7% | 13.9% | 201 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 2.5 G | max 100 g | |||
| maʻi maʻi | 0.67 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 1.136 G | ~ | |||
| valine | 0.858 G | ~ | |||
| Histidine * | 0.384 G | ~ | |||
| Isoleucine | 0.618 G | ~ | |||
| leucine | 1.018 G | ~ | |||
| lysine | 0.629 G | ~ | |||
| methionine | 0.438 G | ~ | |||
| ekolu | 0.469 G | ~ | |||
| tryptophan | 0.179 G | ~ | |||
| phenylalanine | 0.721 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.825 G | ~ | |||
| ʻAkika Aspartic | 1.419 G | ~ | |||
| glycine | 0.672 G | ~ | |||
| ʻAkika glutamic | 2.565 G | ~ | |||
| proline | 0.519 G | ~ | |||
| serine | 0.778 G | ~ | |||
| tyrosin | 0.622 G | ~ | |||
| cysteine | 0.174 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.156 G | max 18.7 g | |||
| 16: 0 Palmitic | 0.145 G | ~ | |||
| 18: 0 Stearin | 0.011 G | ~ | |||
| ʻO nā waikawa momona momona | 0.159 G | min 16.8 г | 0.9% | 0.3% | |
| 18:1 Olein (omega-9) | 0.159 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.676 G | mai 11.2 ke 20.6 | 6% | 1.7% | |
| 18: 2 Linoleika | 0.377 G | ~ | |||
| 18: 3 Linolenika | 0.3 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.3 G | mai 0.9 ke 3.7 | 33.3% | 9.3% | |
| ʻO ka Omega-6 ka mea momona acids | 0.377 G | mai 4.7 ke 16.8 | 8% | 2.2% |
ʻO ka waiwai o ka ikehu 357 kcal.
- kīʻaha = 160 g (571.2 kCal)
Laiki hihiu (ʻeleʻele, laiki India, tsitsianiya), maloʻo waiwai i nā wikamina a me nā minelala e like me: wikamina B2 - 14,6%, wikamina B5 - 21,5%, wikamina B6 - 19,6%, wikamina B9 - 23,8%, wikamina PP - 33,7%, potassium - 17,1%, makanekiuma - 44,3%, phosphorus - 54,1%, manganese - 66,5%, keleawe - 52,4%, zinc - 49,7%
- Vitamin B2 komo i loko o nā hopena redox, hoʻonui i ka ʻike kala o ka mea nānā ʻike a me ka hoʻopili pouli. Loaʻa ka lawa ʻole o ka lawe ʻia ʻana o ka wikamina B2 me ka hōʻino ʻia i ke ʻano o ka ʻili, nā membrane mucous, nā kukui i hōʻino ʻole ʻia a me ka ʻike o ke ahiahi.
- 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.
- 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.
- 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.
- 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.
- 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 357 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka mea pono Laiki ʻeleʻele (ʻeleʻele, laiki ʻInia, cyzania), maloʻo, nā calorie, nā mea pono, nā pono kūpono He laiki hihi (ʻeleʻele, laiki India, cycinia), maloʻo