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 | 2.9 G | 76 G | 3.8% | 16.5% | 2621 G |
| kona kaikea a | 0.3 G | 56 G | 0.5% | 2.2% | 18667 G |
| Carbohydrates | 2 G | 219 G | 0.9% | 3.9% | 10950 G |
| nā huaʻala kumulani | 0.1 G | ~ | |||
| Puluniu alimentary | 1.3 G | 20 G | 6.5% | 28.3% | 1538 G |
| ka wai | 91.6 G | 2273 G | 4% | 17.4% | 2481 G |
| ka lehu | 1.8 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 750 µg | 900 µg | 83.3% | 362.2% | 120 G |
| beta carotenes | 4.5 mg | 5 mg | 90% | 391.3% | 111 G |
| Wikamina B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 29.1% | 1500 G |
| ʻO Vitamin B2, riboflavin | 0.25 mg | 1.8 mg | 13.9% | 60.4% | 720 G |
| ʻO Vitamin B4, koho | 18 mg | 500 mg | 3.6% | 15.7% | 2778 G |
| ʻO Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 26.1% | 1667 G |
| ʻO Vitamin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 21.7% | 2000 G |
| ʻO Vitamin B9, folate | 80 µg | 400 µg | 20% | 87% | 500 G |
| ʻO Vitamin C, ascorbic | 55 mg | 90 mg | 61.1% | 265.7% | 164 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 2.5 mg | 15 mg | 16.7% | 72.6% | 600 G |
| Wikamina H, biotin | 0.1 µg | 50 µg | 0.2% | 0.9% | 50000 G |
| Wikamina K, phylloquinone | 482.9 µg | 120 µg | 402.4% | 1749.6% | 25 G |
| ʻO Vitamin PP, NE | 1.2 mg | 20 mg | 6% | 26.1% | 1667 G |
| niacin | 0.6 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 774 mg | 2500 mg | 31% | 134.8% | 323 G |
| Kalipuna, Ca | 106 mg | 1000 mg | 10.6% | 46.1% | 943 G |
| ʻO Silicon, Si | 51.2 mg | 30 mg | 170.7% | 742.2% | 59 G |
| Makanekiuma, Mg | 82 mg | 400 mg | 20.5% | 89.1% | 488 G |
| Sodoma, Na | 24 mg | 1300 mg | 1.8% | 7.8% | 5417 G |
| Sulphur, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 G |
| Pākuʻi, P | 83 mg | 800 mg | 10.4% | 45.2% | 964 G |
| ʻO Chlorine, Cl | 43.5 mg | 2300 mg | 1.9% | 8.3% | 5287 G |
| Nā Huli Huli | |||||
| Aluminium, Al | 104 µg | ~ | |||
| ʻO Bohr, B | 37.1 µg | ~ | |||
| ʻO Vanadium, V | 7.9 µg | ~ | |||
| ʻO Iron, Fe | 13.51 mg | 18 mg | 75.1% | 326.5% | 133 G |
| ʻIodine, ʻo wau | 15.9 µg | 150 µg | 10.6% | 46.1% | 943 G |
| ʻO Cobalt, Co | 1.6 µg | 10 µg | 16% | 69.6% | 625 G |
| Likiuma, Li | 0.7 µg | ~ | |||
| Manganese, Mn | 0.897 mg | 2 mg | 44.9% | 195.2% | 223 G |
| Keleawe, Cu | 13 µg | 1000 µg | 1.3% | 5.7% | 7692 G |
| Molybdenum, Mo. | 5.2 µg | 70 µg | 7.4% | 32.2% | 1346 G |
| Nickel, ni | 1.4 µg | ~ | |||
| ʻO Rubidium, Rb | 18.7 µg | ~ | |||
| Selenium, Inā | 1 µg | 55 µg | 1.8% | 7.8% | 5500 G |
| Strontium, Sr. | 67 µg | ~ | |||
| Fluorine, F | 44.6 µg | 4000 µg | 1.1% | 4.8% | 8969 G |
| ʻO Chrome, Cr | 2.8 µg | 50 µg | 5.6% | 24.3% | 1786 G |
| Kiniki, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Pākaʻi a me dextrins | 0.1 G | ~ | |||
| Mono- a me nā disaccharides (sugars) | 1.9 G | max 100 g | |||
| Nā Pono ʻAkino Pono | 0.851 G | ~ | |||
| ʻO Arginine * | 0.13 G | ~ | |||
| valine | 0.133 G | ~ | |||
| Histidine * | 0.051 G | ~ | |||
| Isoleucine | 0.106 G | ~ | |||
| leucine | 0.15 G | ~ | |||
| lysine | 0.156 G | ~ | |||
| methionine | 0.034 G | ~ | |||
| Methionine + Cysteine | 0.06 G | ~ | |||
| ekolu | 0.112 G | ~ | |||
| tryptophan | 0.039 G | ~ | |||
| phenylalanine | 0.121 G | ~ | |||
| Phenylalanine + Tyrosine | 0.21 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | 1.263 G | ~ | |||
| alanina | 0.127 G | ~ | |||
| ʻAkika Aspartic | 0.227 G | ~ | |||
| glycine | 0.106 G | ~ | |||
| ʻAkika glutamic | 0.318 G | ~ | |||
| proline | 0.096 G | ~ | |||
| serine | 0.092 G | ~ | |||
| tyrosin | 0.093 G | ~ | |||
| cysteine | 0.023 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.1 G | max 18.7 g | |||
| ʻO nā waikawa momona polyunsaturated | |||||
| ʻO ka Omega-3 ka mea momona acids | 0.138 G | mai 0.9 ke 3.7 | 15.3% | 66.5% | |
| ʻO ka Omega-6 ka mea momona acids | 0.026 G | mai 4.7 ke 16.8 | 0.6% | 2.6% |
ʻO ka waiwai o ka ikehu 23 kcal.
Spinach waiwai i nā wikamina a me nā minelala e like me: wikamina A - 83,3%, beta-carotene - 90%, wikamina B2 - 13,9%, wikamina B9 - 20%, wikamina C - 61,1%, wikamina E - 16,7, 402,4, 31%, wikamina K - 170,7%, potasiuma - 20,5%, silikone - 75,1%, magnesium - 16%, hao - 44,9%, kōpena - XNUMX%, manganese - XNUMX%
- 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 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 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.
- Silicon Hoʻokomo ʻia ma ke ʻano he mea kūkulu i glycosaminoglycans a hoʻoulu i ka synthes collagen.
- 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.
- 'O ka papa he ʻāpana o ka wikamina B12. Hoʻoulu i nā enzymes o ka momona momona a me ka metabolism folic acid.
- 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.
HE MAU OLELO SPINACH
Nā huaʻōlelo: ʻo ka nui o ka calorie 23 kcal, ka haku mele, waiwai waiwai, nā wikamina, nā minelala, pehea ka pono o ka spinach, nā calorie, nā meaʻai, nā pono pono o ka milo
Ka waiwai ikehu, a i ʻole ka ʻike kalori ʻO ka nui o ka ikehu i hoʻokuʻu ʻia i loko o ke kino o ke kanaka mai ka meaʻai i ka wā ʻai. Ana ʻia ka waiwai o ka ikehu o kekahi huahana ma nā kilo-calories (kcal) a i ʻole kilo-joules (kJ) no 100 grams. huahana. ʻO ka kilocalorie i hoʻohana ʻia no ke ana ʻana i ka waiwai o ka ikehu o ka meaʻai, ua kapa ʻia ʻo ia ka "calorie meaʻai," no laila ua haʻalele pinepine ʻia ka prefix kilo ke kuhikuhi ʻia nā calorie i (kilo) calories. Hiki iā ʻoe ke ʻike i nā papa ikehu kikoʻī no nā huahana Lūkini.
ʻO ka waiwai kūpono - ka ʻike o nā pākeke, nā momona a me nā protein i loko o ka huahana.
ʻO ka waiwai kūpono o kahi huahana meaʻai - kahi hoʻonohonoho o nā huahana o kahi huahana meaʻai, i ke alo o kahi e māʻona ai nā pono o ke kanaka no nā mea kūpono a me ka ikehu.
Vitamins, nā mea olakino e koi ʻia i nā mea liʻiliʻi i ka papaʻai o nā kānaka āpau a me ka hapa nui o nā vertebrates. Hoʻohui pinepine ʻia nā wikamina e nā mea kanu ma mua o nā holoholona. ʻO ka makemake o ke kanaka i kēlā me kēia lā no nā wikamina he mau miligram a i ʻole micrograms wale nō. ʻAʻole like me nā mea inorganic, hoʻopau ʻia nā huaora e ka hoʻomehana ikaika. Nui ʻole nā vitamina a "nalowale" i ka wā kuke ʻana a i ʻole ka hana ʻana i ka meaʻai.