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 | 1.32 G | 219 G | 0.6% | 3.2% | 16591 G |
| Puluniu alimentary | 1.6 G | 20 G | 8% | 42.1% | 1250 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 | 319 mg | 1300 mg | 24.5% | 128.9% | 408 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, kēpau, hāʻawe maʻamau 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: ʻo ka nui o ka calorie 19 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka hua ʻai Spinach no, kēpau, nā hāʻawe maʻamau, nā caloriu, nā mea pono, nā waiwai pono Spinach, kēne, paʻakai maʻamau