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 | 34 kCal | 1684 kCal | 2% | 5.9% | 4953 G |
| Nā Paena | 4.01 G | 76 G | 5.3% | 15.6% | 1895 G |
| kona kaikea a | 0.87 G | 56 G | 1.6% | 4.7% | 6437 G |
| Carbohydrates | 1.1 G | 219 G | 0.5% | 1.5% | 19909 G |
| Puluniu alimentary | 3.7 G | 20 G | 18.5% | 54.4% | 541 G |
| ka wai | 88.94 G | 2273 G | 3.9% | 11.5% | 2556 G |
| ka lehu | 1.39 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 603 µg | 900 µg | 67% | 197.1% | 149 G |
| beta carotenes | 7.237 mg | 5 mg | 144.7% | 425.6% | 69 G |
| Lutein + Zeaxanthin | 15690 µg | ~ | |||
| Wikamina B1, thiamine | 0.078 mg | 1.5 mg | 5.2% | 15.3% | 1923 G |
| ʻO Vitamin B2, riboflavin | 0.176 mg | 1.8 mg | 9.8% | 28.8% | 1023 G |
| ʻO Vitamin B4, koho | 24.8 mg | 500 mg | 5% | 14.7% | 2016 G |
| ʻO Vitamin B5, pantothenic | 0.075 mg | 5 mg | 1.5% | 4.4% | 6667 G |
| ʻO Vitamin B6, pyridoxine | 0.136 mg | 2 mg | 6.8% | 20% | 1471 G |
| ʻO Vitamin B9, folate | 121 µg | 400 µg | 30.3% | 89.1% | 331 G |
| ʻO Vitamin C, ascorbic | 2.2 mg | 90 mg | 2.4% | 7.1% | 4091 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 3.54 mg | 15 mg | 23.6% | 69.4% | 424 G |
| beta tocopherol | 0.01 mg | ~ | |||
| Laulā Tocopherol | 0.17 mg | ~ | |||
| Wikamina K, phylloquinone | 540.7 µg | 120 µg | 450.6% | 1325.3% | 22 G |
| ʻO Vitamin PP, NE | 0.439 mg | 20 mg | 2.2% | 6.5% | 4556 G |
| Pāpale | 112 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 302 mg | 2500 mg | 12.1% | 35.6% | 828 G |
| Kalipuna, Ca | 153 mg | 1000 mg | 15.3% | 45% | 654 G |
| Makanekiuma, Mg | 82 mg | 400 mg | 20.5% | 60.3% | 488 G |
| Sodoma, Na | 97 mg | 1300 mg | 7.5% | 22.1% | 1340 G |
| Sulphur, S | 40.1 mg | 1000 mg | 4% | 11.8% | 2494 G |
| Pākuʻi, P | 50 mg | 800 mg | 6.3% | 18.5% | 1600 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.96 mg | 18 mg | 10.9% | 32.1% | 918 G |
| Manganese, Mn | 0.717 mg | 2 mg | 35.9% | 105.6% | 279 G |
| Keleawe, Cu | 161 µg | 1000 µg | 16.1% | 47.4% | 621 G |
| Selenium, Inā | 5.5 µg | 55 µg | 10% | 29.4% | 1000 G |
| Kiniki, Zn | 0.49 mg | 12 mg | 4.1% | 12.1% | 2449 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.51 G | max 100 g | |||
| ʻO Glucose (dextrose) | 0.2 G | ~ | |||
| maʻi maʻi | 0.21 G | ~ | |||
| huahua | 0.09 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.489 G | ~ | |||
| valine | 0.181 G | ~ | |||
| Histidine * | 0.049 G | ~ | |||
| Isoleucine | 0.128 G | ~ | |||
| leucine | 0.205 G | ~ | |||
| lysine | 0.256 G | ~ | |||
| methionine | 0.053 G | ~ | |||
| ekolu | 0.22 G | ~ | |||
| tryptophan | 0.101 G | ~ | |||
| phenylalanine | 0.211 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.222 G | ~ | |||
| ʻAkika Aspartic | 0.436 G | ~ | |||
| glycine | 0.225 G | ~ | |||
| ʻAkika glutamic | 0.516 G | ~ | |||
| proline | 0.201 G | ~ | |||
| serine | 0.173 G | ~ | |||
| tyrosin | 0.219 G | ~ | |||
| cysteine | 0.029 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.157 G | max 18.7 g | |||
| 16: 0 Palmitic | 0.157 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.371 G | mai 11.2 ke 20.6 | 3.3% | 9.7% | |
| 18: 3 Linolenika | 0.371 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.371 G | mai 0.9 ke 3.7 | 41.2% | 121.2% |
ʻO ka waiwai o ka ikehu 34 kcal.
- 0,5 kīʻaha = 95 g (32.3 kCal)
- pūʻolo (10 oz) hua = 220 g (74.8 kCal)
Mīkini, ʻokiʻoki i nā greens, paʻahau, paila, ʻaʻohe paʻakai waiwai i nā wikamina a me nā minelala e like me: wikamina A - 67%, beta-carotene - 144,7%, wikamina B9 - 30,3%, wikamina E - 23,6%, wikamina K - 450,6%, potassium - 12,1 , 15,3, 20,5%, calcium - 35,9%, magnesium - 16,1%, manganese - XNUMX%, keleawe - 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 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 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.
- 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: ka nui o ka calorie 34 kcal, hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka pono no ka Spinach, nā greens ʻokiʻoki, paʻahau, paila ʻia, ʻaʻohe paʻakai, nā calorie, nā mea pono, nā waiwai pono Spinach, nā greens ʻokiʻoki, paʻahau, paila ʻia, ʻaʻohe paʻakai