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 kalori | 23 kCal | 1684 kCal | 1.4% | 6.1% | 7322 G |
| Nā Paena | 2.81 G | 76 G | 3.7% | 16.1% | 2705 G |
| kona kaikea a | 0.5 G | 56 G | 0.9% | 3.9% | 11200 G |
| Carbohydrates | 1 G | 219 G | 0.5% | 2.2% | 21900 G |
| Puluniu alimentary | 2.4 G | 20 G | 12% | 52.2% | 833 G |
| ka wai | 91.78 G | 2273 G | 4% | 17.4% | 2477 G |
| ka lehu | 1.51 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 490 µg | 900 µg | 54.4% | 236.5% | 184 G |
| beta carotenes | 5.881 mg | 5 mg | 117.6% | 511.3% | 85 G |
| Lutein + Zeaxanthin | 10575 µg | ~ | |||
| Wikamina B1, thiamine | 0.016 mg | 1.5 mg | 1.1% | 4.8% | 9375 G |
| ʻO Vitamin B2, riboflavin | 0.138 mg | 1.8 mg | 7.7% | 33.5% | 1304 G |
| ʻO Vitamin B4, koho | 18.4 mg | 500 mg | 3.7% | 16.1% | 2717 G |
| ʻO Vitamin B5, pantothenic | 0.047 mg | 5 mg | 0.9% | 3.9% | 10638 G |
| ʻO Vitamin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 21.7% | 2000 G |
| ʻO Vitamin B9, folate | 98 µg | 400 µg | 24.5% | 106.5% | 408 G |
| ʻO Vitamin C, ascorbic | 14.3 mg | 90 mg | 15.9% | 69.1% | 629 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 1.94 mg | 15 mg | 12.9% | 56.1% | 773 G |
| Wikamina K, phylloquinone | 461.6 µg | 120 µg | 384.7% | 1672.6% | 26 G |
| ʻO Vitamin PP, NE | 0.388 mg | 20 mg | 1.9% | 8.3% | 5155 G |
| Pāpale | 83.2 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 346 mg | 2500 mg | 13.8% | 60% | 723 G |
| Kalipuna, Ca | 127 mg | 1000 mg | 12.7% | 55.2% | 787 G |
| Makanekiuma, Mg | 76 mg | 400 mg | 19% | 82.6% | 526 G |
| Sodoma, Na | 322 mg | 1300 mg | 24.8% | 107.8% | 404 G |
| Sulphur, S | 28.1 mg | 1000 mg | 2.8% | 12.2% | 3559 G |
| Pākuʻi, P | 44 mg | 800 mg | 5.5% | 23.9% | 1818 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 2.3 mg | 18 mg | 12.8% | 55.7% | 783 G |
| Manganese, Mn | 0.597 mg | 2 mg | 29.9% | 130% | 335 G |
| Keleawe, Cu | 180 µg | 1000 µg | 18% | 78.3% | 556 G |
| Selenium, Inā | 1.4 µg | 55 µg | 2.5% | 10.9% | 3929 G |
| Kiniki, Zn | 0.46 mg | 12 mg | 3.8% | 16.5% | 2609 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.4 G | max 100 g | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.159 G | ~ | |||
| valine | 0.158 G | ~ | |||
| Histidine * | 0.062 G | ~ | |||
| Isoleucine | 0.144 G | ~ | |||
| leucine | 0.219 G | ~ | |||
| lysine | 0.172 G | ~ | |||
| methionine | 0.052 G | ~ | |||
| ekolu | 0.12 G | ~ | |||
| tryptophan | 0.038 G | ~ | |||
| phenylalanine | 0.127 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.139 G | ~ | |||
| ʻAkika Aspartic | 0.236 G | ~ | |||
| glycine | 0.132 G | ~ | |||
| ʻAkika glutamic | 0.338 G | ~ | |||
| proline | 0.11 G | ~ | |||
| serine | 0.102 G | ~ | |||
| tyrosin | 0.106 G | ~ | |||
| cysteine | 0.034 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.081 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.012 G | ~ | |||
| 16: 0 Palmitic | 0.064 G | ~ | |||
| 18: 0 Stearin | 0.005 G | ~ | |||
| ʻO nā waikawa momona momona | 0.013 G | min 16.8 г | 0.1% | 0.4% | |
| 16: 1 Palmitoleic | 0.006 G | ~ | |||
| 18:1 Olein (omega-9) | 0.006 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.211 G | mai 11.2 ke 20.6 | 1.9% | 8.3% | |
| 18: 2 Linoleika | 0.033 G | ~ | |||
| 18: 3 Linolenika | 0.178 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.178 G | mai 0.9 ke 3.7 | 19.8% | 86.1% | |
| ʻO ka Omega-6 ka mea momona acids | 0.033 G | mai 4.7 ke 16.8 | 0.7% | 3% |
ʻO ka waiwai o ka ikehu 23 kcal.
- kīʻaha = 214 g (49.2 kCal)
Spinach, canned, maloʻo, ʻaʻohe marinade waiwai i nā wikamina a me nā minelala e like me: wikamina A - 54,4%, beta-carotene - 117,6%, wikamina B9 - 24,5%, wikamina C - 15,9%, wikamina E - 12,9%, wikamina K - 384,7%, potassium - 13,8%, calcium - 12,7%, magnesium - 19%, hao - 12,8%, manganese - 29,9%, keleawe - 18%
- Vitamin A kuleana no ka hoʻomohala maʻamau, hana hānau, ke ola o ka ʻili a me ka maka, a me ka mālama ʻana i ka palekana.
- B-karotene He provitamin A a he mau waiwai antioxidant. 6 mcg o ka beta-carotene e like ia me 1 mcg o ka wikamina A.
- 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 C komo i nā hopena redox, ka hana o ka ʻōnaehana pale, paipai i ka lawe ʻana o ka hao. ʻO ka hemahema ke alakaʻi i nā gum a hoʻokuʻu ʻia, nā nosebleeds ma muli o ka hoʻonui ʻia o ka permeability a me ka palupalu o nā capillaries o ke koko.
- 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.
- Vitamin K hoʻoponopono i ke kāpili ʻana i ke koko. ʻO ka nele o ka huaora K hiki ke hoʻonui i ka manawa o ke kō ʻana o ke koko, kahi mea i hoʻohaʻahaʻa ʻia o prothrombin i loko o ke koko.
- 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.
- 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.
- 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.
- 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.
Nā huaʻōlelo: calorie maʻiʻo 23 kcal, kemikala haku mele, meaʻai waiwai, nā huaora, minelala, he aha ka Spinach pono no, canned, maloʻo huahana me ka marinade, calories, meaʻai, pono waiwai Spinach, canned, maloʻo me ka marinade