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 | 19 kCal | 1684 kCal | 1.1% | 5.8% | 8863 G |
| Nā Paena | 2.11 G | 76 G | 2.8% | 14.7% | 3602 G |
| kona kaikea a | 0.37 G | 56 G | 0.7% | 3.7% | 15135 G |
| Carbohydrates | 0.72 G | 219 G | 0.3% | 1.6% | 30417 G |
| Puluniu alimentary | 2.2 G | 20 G | 11% | 57.9% | 909 G |
| ka wai | 93.22 G | 2273 G | 4.1% | 21.6% | 2438 G |
| ka lehu | 1.38 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 404 µg | 900 µg | 44.9% | 236.3% | 223 G |
| beta carotenes | 4.85 mg | 5 mg | 97% | 510.5% | 103 G |
| Lutein + Zeaxanthin | 8722 µg | ~ | |||
| Wikamina B1, thiamine | 0.018 mg | 1.5 mg | 1.2% | 6.3% | 8333 G |
| ʻO Vitamin B2, riboflavin | 0.106 mg | 1.8 mg | 5.9% | 31.1% | 1698 G |
| ʻO Vitamin B4, koho | 15.2 mg | 500 mg | 3% | 15.8% | 3289 G |
| ʻO Vitamin B5, pantothenic | 0.038 mg | 5 mg | 0.8% | 4.2% | 13158 G |
| ʻO Vitamin B6, pyridoxine | 0.08 mg | 2 mg | 4% | 21.1% | 2500 G |
| ʻO Vitamin B9, folate | 58 µg | 400 µg | 14.5% | 76.3% | 690 G |
| ʻO Vitamin C, ascorbic | 13.5 mg | 90 mg | 15% | 78.9% | 667 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 1.6 mg | 15 mg | 10.7% | 56.3% | 938 G |
| Wikamina K, phylloquinone | 380.8 µg | 120 µg | 317.3% | 1670% | 32 G |
| ʻO Vitamin PP, NE | 0.271 mg | 20 mg | 1.4% | 7.4% | 7380 G |
| Nā Macronutrients | |||||
| Potauma, K | 230 mg | 2500 mg | 9.2% | 48.4% | 1087 G |
| Kalipuna, Ca | 83 mg | 1000 mg | 8.3% | 43.7% | 1205 G |
| Makanekiuma, Mg | 56 mg | 400 mg | 14% | 73.7% | 714 G |
| Sodoma, Na | 75 mg | 1300 mg | 5.8% | 30.5% | 1733 G |
| Sulphur, S | 21.1 mg | 1000 mg | 2.1% | 11.1% | 4739 G |
| Pākuʻi, P | 32 mg | 800 mg | 4% | 21.1% | 2500 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.58 mg | 18 mg | 8.8% | 46.3% | 1139 G |
| Manganese, Mn | 0.493 mg | 2 mg | 24.7% | 130% | 406 G |
| Keleawe, Cu | 116 µg | 1000 µg | 11.6% | 61.1% | 862 G |
| Selenium, Inā | 1.2 µg | 55 µg | 2.2% | 11.6% | 4583 G |
| Kiniki, Zn | 0.42 mg | 12 mg | 3.5% | 18.4% | 2857 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.33 G | max 100 g | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.119 G | ~ | |||
| valine | 0.119 G | ~ | |||
| Histidine * | 0.047 G | ~ | |||
| Isoleucine | 0.108 G | ~ | |||
| leucine | 0.164 G | ~ | |||
| lysine | 0.129 G | ~ | |||
| methionine | 0.039 G | ~ | |||
| ekolu | 0.09 G | ~ | |||
| tryptophan | 0.028 G | ~ | |||
| phenylalanine | 0.095 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.104 G | ~ | |||
| ʻAkika Aspartic | 0.177 G | ~ | |||
| glycine | 0.099 G | ~ | |||
| ʻAkika glutamic | 0.253 G | ~ | |||
| proline | 0.082 G | ~ | |||
| serine | 0.076 G | ~ | |||
| tyrosin | 0.08 G | ~ | |||
| cysteine | 0.025 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.06 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.008 G | ~ | |||
| 16: 0 Palmitic | 0.044 G | ~ | |||
| 18: 0 Stearin | 0.004 G | ~ | |||
| ʻO nā waikawa momona momona | 0.01 G | min 16.8 г | 0.1% | 0.5% | |
| 16: 1 Palmitoleic | 0.005 G | ~ | |||
| 18:1 Olein (omega-9) | 0.005 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.155 G | mai 11.2 ke 20.6 | 1.4% | 7.4% | |
| 18: 2 Linoleika | 0.023 G | ~ | |||
| 18: 3 Linolenika | 0.122 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.122 G | mai 0.9 ke 3.7 | 13.6% | 71.6% | |
| ʻO ka Omega-6 ka mea momona acids | 0.023 G | mai 4.7 ke 16.8 | 0.5% | 2.6% |
ʻO ka waiwai o ka ikehu 19 kcal.
- kīʻaha = 234 g (44.5 kCal)
Spinach, canned, ʻaʻohe paʻakai paʻakai waiwai i nā wikamina a me nā minelala e like me: wikamina A - 44,9%, beta-carotene - 97%, wikamina B9 - 14,5%, wikamina C - 15%, wikamina K - 317,3%, magnesium - 14%, manganese - 24,7%, keleawe - 11,6%
- 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 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.
- 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 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 19 kcal, hoʻohui kemika, waiwai pono, nā wikamina, nā minelala, he aha ka hoʻohana o ka Spinach, kēpau, ʻaʻohe paʻakai i hoʻohui ʻia, nā calorie, nā meaʻai, nā pono pono Spinach, kēpau, ʻaʻohe paʻakai i hoʻohui ʻia.