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 | 2.97 G | 76 G | 3.9% | 17% | 2559 G |
| kona kaikea a | 0.26 G | 56 G | 0.5% | 2.2% | 21538 G |
| Carbohydrates | 1.35 G | 219 G | 0.6% | 2.6% | 16222 G |
| Puluniu alimentary | 2.4 G | 20 G | 12% | 52.2% | 833 G |
| ka wai | 91.21 G | 2273 G | 4% | 17.4% | 2492 G |
| ka lehu | 1.81 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 524 µg | 900 µg | 58.2% | 253% | 172 G |
| beta carotenes | 6.288 mg | 5 mg | 125.8% | 547% | 80 G |
| Lutein + Zeaxanthin | 11308 µg | ~ | |||
| Wikamina B1, thiamine | 0.095 mg | 1.5 mg | 6.3% | 27.4% | 1579 G |
| ʻO Vitamin B2, riboflavin | 0.236 mg | 1.8 mg | 13.1% | 57% | 763 G |
| ʻO Vitamin B4, koho | 19.7 mg | 500 mg | 3.9% | 17% | 2538 G |
| ʻO Vitamin B5, pantothenic | 0.145 mg | 5 mg | 2.9% | 12.6% | 3448 G |
| ʻO Vitamin B6, pyridoxine | 0.242 mg | 2 mg | 12.1% | 52.6% | 826 G |
| ʻO Vitamin B9, folate | 146 µg | 400 µg | 36.5% | 158.7% | 274 G |
| ʻO Vitamin C, ascorbic | 9.8 mg | 90 mg | 10.9% | 47.4% | 918 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 2.08 mg | 15 mg | 13.9% | 60.4% | 721 G |
| Wikamina K, phylloquinone | 493.6 µg | 120 µg | 411.3% | 1788.3% | 24 G |
| ʻO Vitamin PP, NE | 0.49 mg | 20 mg | 2.5% | 10.9% | 4082 G |
| Pāpale | 89 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 466 mg | 2500 mg | 18.6% | 80.9% | 536 G |
| Kalipuna, Ca | 136 mg | 1000 mg | 13.6% | 59.1% | 735 G |
| Makanekiuma, Mg | 87 mg | 400 mg | 21.8% | 94.8% | 460 G |
| Sodoma, Na | 70 mg | 1300 mg | 5.4% | 23.5% | 1857 G |
| Sulphur, S | 29.7 mg | 1000 mg | 3% | 13% | 3367 G |
| Pākuʻi, P | 56 mg | 800 mg | 7% | 30.4% | 1429 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 3.57 mg | 18 mg | 19.8% | 86.1% | 504 G |
| Manganese, Mn | 0.935 mg | 2 mg | 46.8% | 203.5% | 214 G |
| Keleawe, Cu | 174 µg | 1000 µg | 17.4% | 75.7% | 575 G |
| Selenium, Inā | 1.5 µg | 55 µg | 2.7% | 11.7% | 3667 G |
| Fluorine, F | 37.8 µg | 4000 µg | 0.9% | 3.9% | 10582 G |
| Kiniki, Zn | 0.76 mg | 12 mg | 6.3% | 27.4% | 1579 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.43 G | max 100 g | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.168 G | ~ | |||
| valine | 0.168 G | ~ | |||
| Histidine * | 0.066 G | ~ | |||
| Isoleucine | 0.152 G | ~ | |||
| leucine | 0.231 G | ~ | |||
| lysine | 0.182 G | ~ | |||
| methionine | 0.055 G | ~ | |||
| ekolu | 0.127 G | ~ | |||
| tryptophan | 0.04 G | ~ | |||
| phenylalanine | 0.134 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.147 G | ~ | |||
| ʻAkika Aspartic | 0.25 G | ~ | |||
| glycine | 0.14 G | ~ | |||
| ʻAkika glutamic | 0.357 G | ~ | |||
| proline | 0.116 G | ~ | |||
| serine | 0.107 G | ~ | |||
| tyrosin | 0.113 G | ~ | |||
| cysteine | 0.035 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.043 G | max 18.7 g | |||
| 14: 0 Kaʻaina | 0.006 G | ~ | |||
| 16: 0 Palmitic | 0.033 G | ~ | |||
| 18: 0 Stearin | 0.003 G | ~ | |||
| ʻO nā waikawa momona momona | 0.006 G | min 16.8 г | |||
| 16: 1 Palmitoleic | 0.003 G | ~ | |||
| 18:1 Olein (omega-9) | 0.003 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.109 G | mai 11.2 ke 20.6 | 1% | 4.3% | |
| 18: 2 Linoleika | 0.017 G | ~ | |||
| 18: 3 Linolenika | 0.092 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.092 G | mai 0.9 ke 3.7 | 10.2% | 44.3% | |
| ʻO ka Omega-6 ka mea momona acids | 0.017 G | mai 4.7 ke 16.8 | 0.4% | 1.7% |
ʻO ka waiwai o ka ikehu 23 kcal.
- kīʻaha = 180 g (41.4 kCal)
Spinach, paila, ʻaʻohe paʻakai waiwai i nā wikamina a me nā minelala e like me: wikamina A - 58,2%, beta-carotene - 125,8%, wikamina B2 - 13,1%, wikamina B6 - 12,1%, wikamina B9 - 36,5%, wikamina E - 13,9%, huaʻai K - 411,3%, potassium - 18,6%, calcium - 13,6%, magnesium - 21,8%, hao - 19,8%, manganese - 46,8%, keleawe - 17,4%
- 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 komo i ka mālama ʻana i ka pane pale pale, kaohi a me nā kaʻina hauʻoli i ka ʻōnaehana waena, i ka hoʻololi ʻana o nā amino acid, i ka metabolism o ka tryptophan, lipids a me nā nucleic acid, kōkua i ka hana maʻamau o nā erythrocytes, ka mālama ʻana i ka pae maʻamau. o ka homocysteine i ke koko. ʻAʻole lawa ka lawe ʻana o ka wikamina B6 i ka hoʻoliʻiliʻi o ka makemake, kahi hewa i ke ʻano o ka ʻili, ka hoʻomohala ʻana o ka homocysteinemia, anemia.
- 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.
- 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: ʻo ka nui o ka calorie 23 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha ka waiwai o ka Spinach, i kuke ʻia, ʻaʻohe paʻakai, nā calorie, nā mea pono, nā waiwai pono Spinach, i hoʻolapalapa ʻia, ʻaʻohe paʻakai