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 | 2.86 G | 76 G | 3.8% | 16.5% | 2657 G |
| kona kaikea a | 0.39 G | 56 G | 0.7% | 3% | 14359 G |
| Carbohydrates | 1.43 G | 219 G | 0.7% | 3% | 15315 G |
| Puluniu alimentary | 2.2 G | 20 G | 11% | 47.8% | 909 G |
| ka wai | 91.4 G | 2273 G | 4% | 17.4% | 2487 G |
| ka lehu | 1.72 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 469 µg | 900 µg | 52.1% | 226.5% | 192 G |
| beta carotenes | 5.626 mg | 5 mg | 112.5% | 489.1% | 89 G |
| Lutein + Zeaxanthin | 12198 µg | ~ | |||
| Wikamina B1, thiamine | 0.078 mg | 1.5 mg | 5.2% | 22.6% | 1923 G |
| ʻO Vitamin B2, riboflavin | 0.189 mg | 1.8 mg | 10.5% | 45.7% | 952 G |
| ʻO Vitamin B4, koho | 19.3 mg | 500 mg | 3.9% | 17% | 2591 G |
| ʻO Vitamin B5, pantothenic | 0.065 mg | 5 mg | 1.3% | 5.7% | 7692 G |
| ʻO Vitamin B6, pyridoxine | 0.195 mg | 2 mg | 9.8% | 42.6% | 1026 G |
| ʻO Vitamin B9, folate | 194 µg | 400 µg | 48.5% | 210.9% | 206 G |
| ʻO Vitamin C, ascorbic | 28.1 mg | 90 mg | 31.2% | 135.7% | 320 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 2.03 mg | 15 mg | 13.5% | 58.7% | 739 G |
| Laulā Tocopherol | 0.18 mg | ~ | |||
| Wikamina K, phylloquinone | 482.9 µg | 120 µg | 402.4% | 1749.6% | 25 G |
| ʻO Vitamin PP, NE | 0.724 mg | 20 mg | 3.6% | 15.7% | 2762 G |
| Pāpale | 102.6 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 558 mg | 2500 mg | 22.3% | 97% | 448 G |
| Kalipuna, Ca | 99 mg | 1000 mg | 9.9% | 43% | 1010 G |
| Makanekiuma, Mg | 79 mg | 400 mg | 19.8% | 86.1% | 506 G |
| Sodoma, Na | 79 mg | 1300 mg | 6.1% | 26.5% | 1646 G |
| Sulphur, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 G |
| Pākuʻi, P | 49 mg | 800 mg | 6.1% | 26.5% | 1633 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 2.71 mg | 18 mg | 15.1% | 65.7% | 664 G |
| Manganese, Mn | 0.897 mg | 2 mg | 44.9% | 195.2% | 223 G |
| Keleawe, Cu | 130 µg | 1000 µg | 13% | 56.5% | 769 G |
| Selenium, Inā | 1 µg | 55 µg | 1.8% | 7.8% | 5500 G |
| Kiniki, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.42 G | max 100 g | |||
| galactose | 0.1 G | ~ | |||
| ʻO Glucose (dextrose) | 0.11 G | ~ | |||
| maʻi maʻi | 0.07 G | ~ | |||
| huahua | 0.15 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.162 G | ~ | |||
| valine | 0.161 G | ~ | |||
| Histidine * | 0.064 G | ~ | |||
| Isoleucine | 0.147 G | ~ | |||
| leucine | 0.223 G | ~ | |||
| lysine | 0.174 G | ~ | |||
| methionine | 0.053 G | ~ | |||
| ekolu | 0.122 G | ~ | |||
| tryptophan | 0.039 G | ~ | |||
| phenylalanine | 0.129 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.142 G | ~ | |||
| ʻAkika Aspartic | 0.24 G | ~ | |||
| glycine | 0.134 G | ~ | |||
| ʻAkika glutamic | 0.343 G | ~ | |||
| proline | 0.112 G | ~ | |||
| serine | 0.104 G | ~ | |||
| tyrosin | 0.108 G | ~ | |||
| cysteine | 0.035 G | ~ | |||
| ʻO Sterola | |||||
| Nā Phytosterols | 9 mg | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.063 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.01 G | ~ | |||
| 16: 0 Palmitic | 0.049 G | ~ | |||
| 18: 0 Stearin | 0.004 G | ~ | |||
| ʻO nā waikawa momona momona | 0.01 G | min 16.8 г | 0.1% | 0.4% | |
| 16: 1 Palmitoleic | 0.005 G | ~ | |||
| 18:1 Olein (omega-9) | 0.005 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.165 G | mai 11.2 ke 20.6 | 1.5% | 6.5% | |
| 18: 2 Linoleika | 0.026 G | ~ | |||
| 18: 3 Linolenika | 0.138 G | ~ | |||
| 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.
- kīʻaha = 30 g (6.9 kCal)
- pūʻolo (10 oz) = 284 g (65.3 kCal)
- lau = 10 g (2.3 kcal)
- puʻupuʻu = 340 g (78.2 kcal)
Spinach, maka waiwai i nā wikamina a me nā minelala e like me: wikamina A - 52,1%, beta-carotene - 112,5%, wikamina B9 - 48,5%, wikamina C - 31,2%, wikamina E - 13,5%, wikamina K - 402,4%, potassium - 22,3%, magnesium - 19,8%, hao - 15,1%, manganese - 44,9%, keleawe - 13%
- 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.
- 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, kemika haku mele, waiwai waiwai, nā huaora, nā minela, pehea ka Spinach mea pono, maka, calories, meaʻai, pono waiwai o Spinach, maka