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 | 29 kCal | 1684 kCal | 1.7% | 5.9% | 5807 G |
| Nā Paena | 3.63 G | 76 G | 4.8% | 16.6% | 2094 G |
| kona kaikea a | 0.57 G | 56 G | 1% | 3.4% | 9825 G |
| Carbohydrates | 1.31 G | 219 G | 0.6% | 2.1% | 16718 G |
| Puluniu alimentary | 2.9 G | 20 G | 14.5% | 50% | 690 G |
| ka wai | 90.17 G | 2273 G | 4% | 13.8% | 2521 G |
| ka lehu | 1.43 G | ~ | |||
| Vitamins | |||||
| ʻO Wikamina A, RE | 586 µg | 900 µg | 65.1% | 224.5% | 154 G |
| beta carotenes | 7.035 mg | 5 mg | 140.7% | 485.2% | 71 G |
| Lutein + Zeaxanthin | 12651 µg | ~ | |||
| Wikamina B1, thiamine | 0.094 mg | 1.5 mg | 6.3% | 21.7% | 1596 G |
| ʻO Vitamin B2, riboflavin | 0.224 mg | 1.8 mg | 12.4% | 42.8% | 804 G |
| ʻO Vitamin B4, koho | 22.1 mg | 500 mg | 4.4% | 15.2% | 2262 G |
| ʻO Vitamin B5, pantothenic | 0.094 mg | 5 mg | 1.9% | 6.6% | 5319 G |
| ʻO Vitamin B6, pyridoxine | 0.172 mg | 2 mg | 8.6% | 29.7% | 1163 G |
| ʻO Vitamin B9, folate | 145 µg | 400 µg | 36.3% | 125.2% | 276 G |
| ʻO Vitamin C, ascorbic | 5.5 mg | 90 mg | 6.1% | 21% | 1636 G |
| ʻO ka wikamina E, alpha tocopherol, TE | 2.9 mg | 15 mg | 19.3% | 66.6% | 517 G |
| beta tocopherol | 0.01 mg | ~ | |||
| Laulā Tocopherol | 0.14 mg | ~ | |||
| Wikamina K, phylloquinone | 372 µg | 120 µg | 310% | 1069% | 32 G |
| ʻO Vitamin PP, NE | 0.507 mg | 20 mg | 2.5% | 8.6% | 3945 G |
| Pāpale | 117.4 mg | ~ | |||
| Nā Macronutrients | |||||
| Potauma, K | 346 mg | 2500 mg | 13.8% | 47.6% | 723 G |
| Kalipuna, Ca | 129 mg | 1000 mg | 12.9% | 44.5% | 775 G |
| Makanekiuma, Mg | 75 mg | 400 mg | 18.8% | 64.8% | 533 G |
| Sodoma, Na | 74 mg | 1300 mg | 5.7% | 19.7% | 1757 G |
| Sulphur, S | 36.3 mg | 1000 mg | 3.6% | 12.4% | 2755 G |
| Pākuʻi, P | 49 mg | 800 mg | 6.1% | 21% | 1633 G |
| Nā Huli Huli | |||||
| ʻO Iron, Fe | 1.89 mg | 18 mg | 10.5% | 36.2% | 952 G |
| Manganese, Mn | 0.704 mg | 2 mg | 35.2% | 121.4% | 284 G |
| Keleawe, Cu | 144 µg | 1000 µg | 14.4% | 49.7% | 694 G |
| Selenium, Inā | 6 µg | 55 µg | 10.9% | 37.6% | 917 G |
| Kiniki, Zn | 0.56 mg | 12 mg | 4.7% | 16.2% | 2143 G |
| Kālepa i hiki ke hiki keʻai | |||||
| Mono- a me nā disaccharides (sugars) | 0.65 G | max 100 g | |||
| ʻO Glucose (dextrose) | 0.24 G | ~ | |||
| maʻi maʻi | 0.24 G | ~ | |||
| huahua | 0.18 G | ~ | |||
| Nā Pono ʻAkino Pono | |||||
| ʻO Arginine * | 0.481 G | ~ | |||
| valine | 0.178 G | ~ | |||
| Histidine * | 0.049 G | ~ | |||
| Isoleucine | 0.126 G | ~ | |||
| leucine | 0.202 G | ~ | |||
| lysine | 0.251 G | ~ | |||
| methionine | 0.052 G | ~ | |||
| ekolu | 0.217 G | ~ | |||
| tryptophan | 0.1 G | ~ | |||
| phenylalanine | 0.207 G | ~ | |||
| Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
| alanina | 0.218 G | ~ | |||
| ʻAkika Aspartic | 0.429 G | ~ | |||
| glycine | 0.221 G | ~ | |||
| ʻAkika glutamic | 0.508 G | ~ | |||
| proline | 0.198 G | ~ | |||
| serine | 0.17 G | ~ | |||
| tyrosin | 0.215 G | ~ | |||
| cysteine | 0.029 G | ~ | |||
| ʻO nā waikawa momona momona | |||||
| ʻO nā waikawa momona momona | 0.041 G | max 18.7 g | |||
| 16: 0 Palmitic | 0.041 G | ~ | |||
| ʻO nā waikawa momona polyunsaturated | 0.082 G | mai 11.2 ke 20.6 | 0.7% | 2.4% | |
| 18: 3 Linolenika | 0.082 G | ~ | |||
| ʻO ka Omega-3 ka mea momona acids | 0.082 G | mai 0.9 ke 3.7 | 9.1% | 31.4% |
ʻO ka waiwai o ka ikehu 29 kcal.
- kīʻaha = 156 g (45.2 kCal)
- pūʻolo (10 oz) = 284 g (82.4 kCal)
ʻO ka spinach, nā ʻōmaʻomaʻo ʻokiʻoki, ka hau, ʻaʻole i kuke ʻia waiwai i nā wikamina a me nā minelala e like me: wikamina A - 65,1%, beta-carotene - 140,7%, wikamina B2 - 12,4%, wikamina B9 - 36,3%, wikamina E - 19,3%, wikamina K - 310%, potassium - 13,8%, calcium - 12,9%, magnesium - 18,8%, manganese - 35,2%, keleawe - 14,4%
- 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 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 29 kcal, ka hoʻohui kemika, ka waiwai pono, nā wikamina, nā minelala, he aha nā pono o ka Spinach, nā greens ʻokiʻoki, paʻahau, ʻai ʻole, nā calorie, nā pono, nā pono pono Spinach, nā greens ʻokiʻoki, paʻahau, ʻai ʻole