English Walnut kernel to be as an optional ingredient of my multi-grain rice (Chinese Ten-grain rice)

Picture source: http://www.prettygarlic.com/a/other/Others/2010070362.html

This evening I bought 200 grams of English Walnut kernel at S$5.00 (i.e. $25.00/kg) at Hong Tai shop near my home to be used as an optional ingredient of my multi-grain rice (Chinese Ten-grain rice).

My Weight (Loss) Management from 2007-05-28 to 2011-04-28 (weight loss by Calories Restriction With Optimal Nutrition - CRON)

My Weight (Loss) Management from 2007-05-28 to 2011-04-28 (weight loss by Calories Restriction With Optimal Nutrition - CRON)

2007-05-28 morning, my weight = 65.0 kg, BMI = 23.588
2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136
2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410
2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302
2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140
2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-02-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-03-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-04-28 morning, my weight = 54.4 kg, BMI = 19.741
2008-05-28 morning, my weight = 54.1 kg, BMI = 19.632
2008-06-28 morning, my weight = 54.6 kg, BMI = 19.814
2008-07-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-08-28 morning, my weight = 54.3 kg, BMI = 19.705
2008-09-28 morning, my weight = 54.9 kg, BMI = 19.923
2008-10-28 morning, my weight = 55.3 kg, BMI = 20.068
2008-11-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-12-28 morning, my weight = 55.6 kg, BMI = 20.177
2009-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-02-28 morning, my weight = 55.9 kg, BMI = 20.285
2009-03-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-04-28 morning, my weight = 55.3 kg, BMI = 20.068
2009-05-28 morning, my weight = 55.4 kg, BMI = 20.104.
2009-06-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-07-28 morning, my weight = 55.1 kg, BMI = 19.995
2009-08-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-09-28 morning, my weight = 56.3 kg, BMI = 20.431
2009-10-28 morning, my weight = 55.8 kg, BMI = 20.249
2009-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2009-12-28 morning, my weight = 56.1 kg, BMI = 20.358
2010-01-28 morning, my weight = 55.6 kg, BMI = 20.177
2010-02-28 morning, my weight = 56.5 kg, BMI = 20.503
2010-03-28 morning, my weight = 56.4 kg, BMI = 20.467
2010-04-28 morning, my weight = 55.7 kg, BMI = 20.213
2010-05-28 morning, my weight = 55.1 kg, BMI = 19.995
2010-06-28 morning, my weight = 56.4 kg, BMI = 20.467
2010-07-28 morning, my weight = 55.5 kg, BMI = 20.140
2010-08-28 morning, my weight = 55.8 kg, BMI = 20.249
2010-09-28 morning, my weight = 55.8 kg, BMI = 20.249
2010-10-28 morning, my weight = 55.4 kg, BMI = 20.104
2010-11-28 morning, my weight = 55.6 kg, BMI = 20.177
2010-12-28 morning, my weight = 55.5 kg, BMI = 20.140
2011-01-28 morning, my weight = 55.4 kg, BMI = 20.104
2011-02-28 morning, my weight = 56.5 kg, BMI = 20.503
2011-03-28 morning, my weight = 55.6 kg, BMI = 20.177
2011-04-28 morning, my weight = 55.7 kg, BMI = 20.213

Note 1: On 2010-10-30, Tanita BC532 replaced watson Scale because the battery low too fast.

Note 2:

At 0530 hour of 2011-04-28. Watson Scale = 55.2kg + 500g = 55.7 kg
(Tanita BC 532 Scale is out of order)

At 0730 hour of 2011-03-28. Watson Scale = 55.1kg + 500g = 55.6 kg
(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-02-28. Watson Scale = 56.0 kg + 500g = 56.5 kg
(Tanita BC 532 Scale is out of order)


At 0530 hour of 2011-01-28. Tanita BC 532 Scale = 55.5 kg

At 0700 hour of 2010-12-28. Tanita BC 532 Scale = 55.5 kg

At 0800 hour of 2010-11-28. Tanita BC 532 Scale = 55.6 kg

At 0530 hour of 2010-10-28. Watson Scale = 54.9 kg + 500g = 55.4 kg. Tanita Scale = not used

At 0530 hour of 2010-09-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used

At 0730 hour of 2010-08-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used

At 0530 hour of 2010-07-28. Watson Scale = 55.0 kg + 500g = 55.5kg
But Tanita Scale = not used

At 0530 hour of 2010-06-28. Watson Scale = 55.9 kg + 500g = 56.4 kg
But Tanita Scale = 56.2 kg .

At 0650 hour of 2010-04-28. Watson Scale = 55.2 kg and
Tanita Scale = 55.7 kg which is the same as Watson reading (in kg) + 500g.
At 0630 hour of 2010-05-28. Watson Scale = 54.6 kg + 500g = 55.1 kg

At 0650 hour of 2010-04-28. Watson Scale = 55.2 kg and
Tanita Scale = 55.7 kg which is the same as Watson reading (in kg) + 500g.

Note: From 2010-02-01, Watson weighing scale had replaced Camry, which became faulty. In the past reading of Camry was about 500g more than that of Watson. To maintain consistency, so my weight =Watson reading (in kg) + 500g.

On 2010-03-28, at about 7.40 am, my weight by Camry = 55.9 kg + 500g = 56.4 kg. I also used Tanita BC-532 Body Composition Monitor to confirm that my weight was 56.4 kg.

My current BMI is within the healthy range of 18.5 to 22.9.

For me, the range of healthy weight is 50.9786 kg (BMI = 18.5) to 63.10324 kg (BMI = 22.9).

People with BMI values of 23 kg/m2 (or 25 kg/m2 according to some sources) and above have been found to be at risk of developing heart disease and diabetes.


To be healthy, I must have a healthy weight.

Be as lean as possible without being underweight, as recommended by World Cancer Prevention Foundation, United Kingdom.

Frosty Pine-Orange Yogurt Smoothie Recipe (WebMD Recipe from the WebMD Weight Loss Clinic)

Info source:
http://www.webmd.com/food-recipes/frosty-pine-orange-yogurt-smoothie?ecd=wnl_din_042511


Frosty Pine-Orange Yogurt Smoothie Recipe
WebMD Recipe from the WebMD Weight Loss Clinic

Prep time: 5 minutes

Ingredients:
· 12 ounces orange juice
· 1/2 cup pineapple chunks, drained
· 1 1/4 cups low-fat vanilla yogurt

Preparation:
1. Combine all ingredients in a blender or food processor.
2. Blend on high speed for 2-3 minutes, or until frothy. Serve immediately.


Yield:
2 servings

Nutritional Information:
Per serving:
233 calories,
9 g protein,
45 g carbohydrate,
2 g fat (1 g saturated fat),
7 mg cholesterol,
30% Daily Value of calcium,
153 mg sodium.

Green Tea (A helper for weight loss)

Info Source: http://www.webmd.com/diet/slideshow-skinny-sipping?ecd=wnl_din_042511


Helper: Green Tea

Green tea is another excellent choice when you’re looking for a little caffeine. Not only is it calorie-free, some research suggests green tea extract may stimulate weight loss.

It's not clear exactly how it aids weight loss, though caffeine and micronutrients called catechins may each play a role. The benefit appears to last only a few hours, so it may help to drink green tea at least twice a day.

Low-Fat Milk ( A helper for weight loss)

Info Source: http://www.webmd.com/diet/slideshow-skinny-sipping?ecd=wnl_din_042511

Jury’s Out: Low-Fat Milk

Eating calcium-rich foods may do a body good, but calcium probably won't help you lose weight, new research now reveals.

Some earlier studies suggested calcium may prompt the body to burn more fat, but there’s little evidence to support these claims. To get the benefits of calcium without getting extra fat, stick to skim or low-fat milk, yogurt, and cheese.

Smoothies (A Helper for weight loss)

Info source:
http://www.webmd.com/diet/slideshow-skinny-sipping?ecd=wnl_din_042511


Jury’s Out: Smoothies

Blend a banana, strawberries, and blueberries into a frothy smoothie, and you’ve got a delicious arsenal of disease-fighting vitamins and minerals.

The homemade variety is best when you’re counting calories, because you can control the ingredients -- skim milk and fresh or frozen fruit are all you need. Restaurant smoothies may contain ice cream, honey, or other sweeteners that boost the calorie count sky-high.

Black Coffee ( A helper for weight loss)

Picture Source: http://www.alvinpoh.com/the-coffee-loving-caffeine-junkie-in-me/


Info Source: http://www.webmd.com/diet/slideshow-skinny-sipping?ecd=wnl_din_042511


When you need a shot of caffeine, coffee is a better choice than soda or energy drinks.

Black coffee is calorie-free and rich in antioxidants. Studies have shown that consuming moderate amounts of coffee (about 3 to 4 cups a day) may improve mood and concentration, and reduce the risk of type 2 diabetes and several types of cancer.

Life of purpose in monastery without walls (including topic on Meditation)

The Sunday Times dated 2011-04-24

Life of purpose in monastery without walls
Globetrotting monk sees meditation as a way to unite followers of different faiths
By Lee Siew Hua, Senior Writer

Benedictine monk Laurence Freeman once meditated under a bodhi tree in India with the Dalai Lama.

The Catholic had also invited the Buddhist leader to comment on Gospel texts, including the Sermon on the Mount preached by Jesus Christ, during a seminar in the 1990s.

'The Dalai Lama said the sermon is very close to Buddhist thinking on non-violence, and cause and effect,' Father Laurence, 59, recalled.

Interfaith moments like these are transcendent and reveal truth from another person's eyes, he observed.

And meditation, he told The Sunday Times in a recent interview, is one key to such discovery.
'Meditation is universal, so it has tremendous potential to create unity within diversity,' said the British priest who has advised Minister Mentor Lee Kuan Yew on meditation, and heads the World Community for Christian Meditation in London.

Inter-religious exchange has existed since ancient times. 'I imagine, at campfires along the Silk Route, travellers were also talking about beliefs. In modern times, this has taken on a new momentum just like everything else, moving more quickly and globally,' he said.

'We now need to do this dialogue more consciously and mindfully.'

Father Laurence sees himself as a traveller operating in a 'monastery without walls'. He presides over meditation centres in 70 countries, including Singapore, which he has visited often since 1988.

That year, he met Mr Ng Kok Song, group chief investment officer of the Government of Singapore Investment Corporation.

In an interview with The New York Times last year, MM Lee named Mr Ng as the 'Christian friend' who taught him a meditation mantra. Mr Lee revealed that he repeated 'maranatha' which means 'Come, Lord' in his innermost heart at night to quell the day's pressures and help him sleep, especially when he heard sounds of his ailing wife's discomfort in the next room. Madam Kwa Geok Choo died last October, after a series of strokes.

Through Mr Ng - now a trustee and national director of the World Community for Christian Meditation - Father Laurence met Mr Lee in London and Singapore last year. He was impressed by the Minister Mentor's focus during meditation.

'Mr Lee had come to the decision about meditation through a very clear and rational process,' Father Laurence said. 'He has a very open mind. In that sense, he is very humble.'

The tech-savvy priest from the Congregation of Monte Oliveto, a 13th-century monastery in Tuscany, also has great affection for Singapore.

'It's a microcosm of the modern world. It's a fascinating, multi-cultural, secular state where people are religious and spiritual and love shopping too.'

'I got my iPad here too,' said the gadget-loving monk and former merchant banker 'in the days before the big bonuses', who also uses a BlackBerry, laptop and iPod. His taste in music runs liberally from Bach to Sting, and the English literature graduate from Oxford University loves reading and photography too.

He became a monk at 27, after joining a six-month retreat to master Christian meditation with the late Benedictine monk John Main. He had planned to return to his job, this time as a freelance book and arts reviewer for the BBC and other outfits. 'But at the end of six months, I realised with a shock that I had lost worldly ambition.'

In the religious sphere, Singapore is an inspiration for the world, he said. It defends religious freedom, for starters.

'There is also a social and political emphasis on harmony without interfering in the organisation of religious groups,' he added.

He believes that it is in small and intensely interconnected spaces like Singapore that interfaith dialogue can best flourish.

'What I like about Singapore is that when I am at the airport, I don't know if my passport will be stamped by a Muslim in a headscarf, or a Hindu, or a Singaporean named Thomas,' he said.
There is a vibrant sense that in the public spaces here - whether corporate offices or entertainment venues or the heartland coffee shops - opportunities for dialogue are constant and many, he said.

He hopes Singapore can develop this foundation with meditation which will 'pave the way for deeper dialogues'. That is because meditation is a natural bridge for faiths with contemplative traditions like Hinduism, Buddhism and Christianity, he said.

He recounts how Christian teachers in Bangkok started meditation in schools. Before long, their Buddhist colleagues had joined in and started outnumbering the Christians.

Meditation can also connect followers of faiths with the secular world, where meditation is a popular practice, he added.

It also bonds the generations, and he has found that children find it natural to meditate.
His organisation is now working with a broad swathe of society - children, mental patients, prisoners, alcoholics, drug addicts, and the dying - through the Meditatio outreach programme.
Explaining its role in palliative care, he said: 'Meditation prepares us for death, because every time we meditate, we die to self.'

The strong, distorting ego is a distraction for many human beings, who also do battle with a multitude of stress factors in urban life.

So in his chosen role, and also through books he has penned such as The Inner Pilgrimage, he presents meditation as an antidote to these tendencies.

And as a Catholic, he firmly believes that meditation restores the contemplative life as a vital dimension of Christian spirituality.

Easter, he said, is a perfect time for contemplation. Every year, he goes to a Holy Week retreat in Bere Island in the south of Ireland, where his mother came from.

Reflectively, he unwraps Easter into three days with universal significance for the modern man:
Good Friday, when Jesus died, represents the need to die to self, release the past, and embrace suffering as a facet of being human.

Holy Saturday is when the disciples of Jesus found his tomb empty. This signifies that we live through seasons of emptiness and tedium.

Easter Sunday, when Jesus is resurrected, symbolises hope and fullness of life.

Quoting his favourite St Irenaeus, a second-century church father and thinker, he said: 'The glory of God is a human being fully alive.' This, he declared, is the destination of human endeavours.

Glowingly recounting his past Easter highlights, he said: 'There is a moment on Easter Sunday morning when we go to a little hill in the centre of the island. There is a standing stone, thousands of years old, where we wait for sunrise.

'The light is getting stronger, and we are waiting for the sun to tip up over the horizon. It's a moment of absolute wonder. It's a sacred moment, deeply enriching and renewing.
'It's very much like meditation.'

==========================

RELIGION IN AN AGE OF ATHEISTIC IDEOLOGIES

Why is it that religion still flourishes despite the advent of science and atheistic ideologies?The 20th century saw experiments in Russia and China to destroy religion as something irrational and harmful. Those experiments failed because it would be the same as trying to destroy art. It's part of human nature to be religious, just as it is human to create works of beauty.

Science was presented as an alternative to religion, with science explaining religious experience as myths. We are now achieving a balance between science and religion. The biblical story of creation at a deeper level explains our relationship to the environment.

Does interfaith dialogue have any power to resolve international conflicts?
Inter-religious dialogue may not solve problems but it creates an atmosphere and energy that can be directed towards centres of conflict where reasonable behaviour has broken down.
The Dalai Lama has said that if Buddhists and Christians can be friends, why not the Catholics and Protestants in Northern Ireland?

Barack Obama has tried and failed to resolve the Palestinian issue. Maybe it's American optimism running up against old world cynicism. Positions are so entrenched. There is such a high level of resentment and raw hurt.

We need to take a long-term approach in which religion is an element. If inter-religious dialogue at a deep level can be promoted between Israeli and Palestinian neighbours, I think you will see a gradual shift in attitudes.

I think political leaders don't want to touch religion, but maybe the spiritual dimension of peacemaking is something they should discuss. It's not their expertise but outside their political club, they can find religious leaders who can initiate that.

Meditation in this scenario would be a weapon of mass reconstruction.

==========================

Food for thought: Money and Health

Make money at the expense of one's health when he is young.

Use money to buy one's health when he is old.

Pause to reflect on the above !

Take your liver out for a run

Mind Your Body of the Straits Times dated Apr 21, 2011

Take your liver out for a run

In the last of a four-part fortnightly series on the liver, CHIA HUI JUN looks at how you can take care of the organ by maintaining a healthy lifestyle

Many people think nothing of popping a painkiller or two for pain or fever. Doctors say that it is safe if taken in proper dosages but using too much over-the-counter medication may be bad for one's liver.

Exceeding the daily recommended dosage can cause injury to the liver and, in severe cases, liver failure, said Dr Yeo Chong Meng, a consultant at Tan Tock Seng Hospital's gastroenterology and hepatology department.

In a study in 1998, paracetamol or acetaminophen accounted for almost 48 per cent of drug overdose cases seen at National University Hospital.

Dr Yeo said the maximum dose an adult can have is two 500mg tablets of paracetamol every 6hours and not more than eight tablets a day.

Ingested paracetamol is broken down in the liver into a potentially dangerous metabolite. This metabolite is detoxified by joining with a small protein substance called glutathione, also produced by the liver.

When someone overdoses on paracetamol, the liver's glutathione supply will be depleted. Thus, the potentially dangerous metabolite remains as a toxic by-product, causing liver damage.
As most medications are broken down by enzymes in the liver, the liver is more susceptible to toxicity caused by drugs.

People with liver disease have a lower threshold for drug overdose, said Dr Cheong Wei Kuen, a gastroenterologist at Mount Elizabeth Hospital.

Thoughtless use of drugs is one of a number of lifestyle habits that could affect the liver.
To maintain a healthy liver, one should also have a balanced diet and exercise regularly, as obesity and excess alcohol consumption increase one's risk of getting fatty liver disease.
When someone drinks too much alcohol, more alcohol is processed in the liver, resulting in increased amounts of intermediary compounds of alcohol breakdown.

These intermediate products will interfere with fat metabolism, causing more triglycerides to be produced in the blood, said Dr Lui Hock Foong, a gastroenterologist at Gleneagles Hospital. Trigylcerides are a form of fat stored in the liver and other parts of the body.

Exercise is like 'taking our liver out for a run', said Dr Yeo.

A study has shown that vigorous exercises may lessen the severity of fatty liver disease more effectively than moderate-intensity exercises, so high-intensity exercises like fast runs are beneficial for those with the condition, said DrBen Tan, head and senior consultant of Changi Sports Medicine Centre at Changi General Hospital.

Dr Tan recommends that those who are middle-aged, overweight or have chronic diseases and may not be able to handle vigorous exercises do moderate-intensity exercises instead. These include brisk walking or cycling at least 30 minutes per day, five days a week.

Under stress, the body releases 'stress hormones' like adrenaline, which increase inflammation in tissues, said Dr Desmond Wai, a gastroenterologist at Gleneagles Hospital.

Some studies have shown that stress worsens liver disease, such as hepatitis B, by increasing liver inflammation, said DrYeo.

Doctors also advise against risky sexual behaviour and smoking.

Having unprotected sex and multiple sex partners can put one at risk of getting hepatitis B, as the virus is spread through blood or bodily fluids like semen, Dr Yeo said. Chronic hepatitis B is one of the leading causes of liver cirrhosis and liver cancer in Singapore.

Studies have shown that smoking can increase the risk of liver cancer, especially for men and long-term smokers of 20 years or more, Dr Wai said.

Early liver damage usually has no warning signs. By the time patients experience symptoms like fatigue, weight loss, yellowing of the eye, swelling of the leg and recurrent infection, the damage is already serious, doctors said.

Health benefits of goji berries (aslso called Gouqi, Wolfberry,, Chinese wolfberry)

Picture Source: http://recipes.howstuffworks.com/goji-berry.htm

Info Source:

http://www.pingminghealth.com/article/791/health-benefits-of-goji-berries/

Health benefits of goji berries (aslso called Gouqi, Wolfberry,, Chinese wolfberry)

In current times, the goji berry are not only popular in China but are now becoming extremely popular in Western countries. Goji berries are not only available from a Chinese market but can also be bought from your local health shop or supermarket.

I still remember the stories I’d heard about goji berries told by the lecturer in my herbal medicine class at university 30 years ago. He said that in ancient times there lived a very healthy old man. When people asked him why he was so healthy, he replied “I eat like other people, except for the fact that I often eat goji berries, as I have a goji tree in my backyard.” Later on, Chinese physicians discovered the benefits of Goji berries for our health.

In the traditional Chinese medicine herbal book, the goji berry is a very important herb. Chinese doctors often use this herb in the Chinese medicine formula to balance and strengthen the body. Goji berries are not only extremely beneficial for the health and preventing disease, but they are small, sweet, delicious to eat and not as expensive as other nutritional supplements. This is why they are one of the most popular medicinal herbs and have been used for thousands of years.

1. Health effect of goji berries

i) Strengthening the kidneys to increase body energy: Chinese medicine considers the kidney’s to be important organs in the body. They are located at the lower back and store the bodies original essence (energy) from their parents, from this they support other organs Qi and function.

If one has weakened kidneys, especially the middle and old age, they may suffer the following symptoms: aching lower back, weak/painful knees, legs, ankle and heels, lethargy, tinnitus (ringing in the ears), early onset of grey hair, early menopause, lowered libido, impotence, poor memory and frequent urination day and night. During your treatment, eating 1 tbsp of goji berries everyday or second day.

An ancient traditional Chinese book Ben Jing states that “goji berries taste sweet and the characteristics are neutral”, so they are good health foods to balance the body and prevent disease.

ii) Beneficially to eyes: Goji berries are sweet and have a neutral characteristic. They act mainly on the liver and the kidney. Traditional Chinese herbal books suggests they strengthen the blood and yin (body fluids). Chinese medicine considers that the liver stores the blood and shares a channel with the eyes and therefore sends blood to the eyes to support eye function. If the liver is unhealthy, the following symptoms may be present: dry eyes, blurry vision, weak eyes. To prevent these conditions occurring and assist treatment, you can eat goji berries.

iii) Strengthening and smoothing the joints: Regular eating of goji berries can help to reduce, prevent conditions associated with joints such as: tightness/stiffness in joint, joint pain, and weak knees. Goji berries can also increase the flexibility of the joints. Goji berries are also beneficial in assisting treatment on arthritis, osteoporosis and broken bones.

iv) Other health effects of goji berries: According to the five elements theory, goji berries can also aid the digestive system, nervous system, circulation, reproduction and urinary system. In Chinese diet therapy text book it mentions that “Modern medical science has discovered benefits of goji berries help reduce blood sugar and can aid regeneration of liver cells and reduce cholesterol in the liver”.

2. How to eat goji berries

i) Goji berries can be eaten both fresh and cooked, but if cooked I recommend a very short cooking time. One or two minutes should suffice.

ii) For general health, eat two or three teaspoons three times a week, unless your TCM practitioner suggests otherwise. You can eat this with your porridge, salad and even in your stir fry.

3. Precautions

i) The traditional Chinese medicine herbal book suggests avoiding goji berries if you have a cold, flu, high temperature, infection or diarrhea.

ii) Children under 18 do not need to take goji berries regularly unless under the advice from a TCM practitioner.

iii) If you are still unsure if you should eat goji berries, please ask your experienced TCM practitioner.

Nutrition Information of Gouqi 枸杞子 (also called Goji, Wolfberry, Goji berry, Chinese wolfberry)

Info Source: Google translated from Chinese from http://www.poptool.net/health/yingyang/21/1/033.html

For Each 100 grams of Gouqi

成分名称 Component Name	含量 Content	成分名称 Component Name	含量 Content	成分名称 Component Name	含量 Content
可食部 Department of edible	100	水分(克) Water (g)	16.7	能量(千卡) Energy (kcal)	258
能量(千焦) Energy (kJ)	1079	蛋白质(克) Protein (g)	13.9	脂肪(克) Fat (g)	1.5
碳水化合物(克) Carbohydrates (g)	64.1	膳食纤维(克) Dietary Fiber (g)	16.9	胆固醇(毫克) Cholesterol (mg)	0
灰份(克) Ash (g)	3.8	维生素A(毫克) Vitamin A (mg)	1625	胡萝卜素(毫克) Carotene (mg)	9750
视黄醇(毫克) Retinol (mg)	0	硫胺素(微克) Thiamin (mg)	0.35	核黄素(毫克) Riboflavin (mg)	0.46
尼克酸(毫克) Niacin (mg)	4	维生素C(毫克) Vitamin C (mg)	48	维生素E(T)(毫克) Vitamin E (T) (mg)	1.86
aE	1.37	(β-γ)-E	0	δ-E	0.49
钙(毫克) Calcium (mg)	60	磷(毫克) Phosphorus (mg)	209	钾(毫克) Potassium (mg)	434
钠(毫克) Sodium (mg)	252.1	镁(毫克) Magnesium (mg)	96	铁(毫克) Iron (mg)	5.4
锌(毫克) Zinc (mg)	1.48	硒(微克) Selenium (mcg)	13.25	铜(毫克) Copper (mg)	0.98
锰(毫克) Manganese (mg)	0.87	碘(毫克) Iodine (mg)	0

成分名称 Component Name	含量(毫克) Content (mg)	成分名称 Component Name	含量(毫克) Content (mg)	成分名称 Component Name	含量(毫克) Content (mg)
异亮氨酸 Isoleucine	250	亮氨酸 Leucine	504	赖氨酸 Lysine	270
含硫氨基酸(T) Sulfur-containing amino acids (T)	276	蛋氨酸 Methionine	105	胱氨酸 Cystine	171
芳香族氨基酸(T) Aromatic amino acids (T)	579	苯丙氨酸 Phenylalanine	340	酪氨酸 Tyrosine	239
苏氨酸 Thr	328	色氨酸 Tryptophan	73	缬氨酸 Valine	354
精氨酸 Arginine	724	组氨酸 Histidine	177	丙氨酸 Alanine	595
天冬氨酸 Aspartate	2000	谷氨酸 Glutamate	1629	甘氨酸 Glycine	312
脯氨酸 Proline	907	丝氨酸 Serine	457