Luach beathachaidh agus cothlamadh ceimigeach.
Tha an clà r a ’sealltainn susbaint beathachadh (calaraidhean, pròtanan, geir, gualaisg, vitamain agus mèinnirean) gach 100 gram pà irt a ghabhas ithe.
| Beathachadh | Uimhir | Norm ** | % den Ă bhaist ann an 100 g | % den Ă bhaist ann an 100 kcal | 100% Ă bhaisteach |
| Luach calorie | 23 kcal | 1684 kcal | 1.4% | 6.1% | 7322 g |
| Proteinichean | 2.9 g | 76 g | 3.8% | 16.5% | 2621 g |
| Fats | 0.3 g | 56 g | 0.5% | 2.2% | 18667 g |
| gualaisgean | 2 g | 219 g | 0.9% | 3.9% | 10950 g |
| aigéid organach | 0.1 g | ~ | |||
| Fibre alimentary | 1.3 g | 20 g | 6.5% | 28.3% | 1538 g |
| uisge | 91.6 g | 2273 g | 4% | 17.4% | 2481 g |
| Ash | 1.8 g | ~ | |||
| Vitamins | |||||
| Bhiotamain A, RE | 750 ÎĽg | 900 ÎĽg | 83.3% | 362.2% | 120 g |
| beta carotenes | 4.5 MG | 5 MG | 90% | 391.3% | 111 g |
| Bhiotamain B1, thiamine | 0.1 MG | 1.5 MG | 6.7% | 29.1% | 1500 g |
| Bhiotamain B2, riboflavin | 0.25 MG | 1.8 MG | 13.9% | 60.4% | 720 g |
| Bhiotamain B4, choline | 18 MG | 500 MG | 3.6% | 15.7% | 2778 g |
| Bhiotamain B5, pantothenic | 0.3 MG | 5 MG | 6% | 26.1% | 1667 g |
| Bhiotamain B6, pyridoxine | 0.1 MG | 2 MG | 5% | 21.7% | 2000 g |
| Bhiotamain B9, folate | 80 ÎĽg | 400 ÎĽg | 20% | 87% | 500 g |
| Bhiotamain C, ascorbic | 55 MG | 90 MG | 61.1% | 265.7% | 164 g |
| Bhiotamain E, alpha tocopherol, TE | 2.5 MG | 15 MG | 16.7% | 72.6% | 600 g |
| Bhiotamain H, biotin | 0.1 ÎĽg | 50 ÎĽg | 0.2% | 0.9% | 50000 g |
| Bhiotamain K, phylloquinone | 482.9 ÎĽg | 120 ÎĽg | 402.4% | 1749.6% | 25 g |
| Bhiotamain PP, CHAN EIL | 1.2 MG | 20 MG | 6% | 26.1% | 1667 g |
| niacin | 0.6 MG | ~ | |||
| macronutrients | |||||
| Potasium, K. | 774 MG | 2500 MG | 31% | 134.8% | 323 g |
| Cailcium, Ca. | 106 MG | 1000 MG | 10.6% | 46.1% | 943 g |
| Silicon, Tha | 51.2 MG | 30 MG | 170.7% | 742.2% | 59 g |
| Magnesium, mg | 82 MG | 400 MG | 20.5% | 89.1% | 488 g |
| Sòidiam, Na | 24 MG | 1300 MG | 1.8% | 7.8% | 5417 g |
| Sulfar, S. | 28.6 MG | 1000 MG | 2.9% | 12.6% | 3497 g |
| Phosphorus, P. | 83 MG | 800 MG | 10.4% | 45.2% | 964 g |
| Clorine, Cl | 43.5 MG | 2300 MG | 1.9% | 8.3% | 5287 g |
| Eileamaidean Trace | |||||
| AlĂąmanum, Al | 104 ÎĽg | ~ | |||
| Bohr, B. | 37.1 ÎĽg | ~ | |||
| Vanadium, V. | 7.9 ÎĽg | ~ | |||
| Iarann, Fe | 13.51 MG | 18 MG | 75.1% | 326.5% | 133 g |
| Iodine, I. | 15.9 ÎĽg | 150 ÎĽg | 10.6% | 46.1% | 943 g |
| Cobalt, Co. | 1.6 ÎĽg | 10 ÎĽg | 16% | 69.6% | 625 g |
| Lithium, Li | 0.7 ÎĽg | ~ | |||
| Manganese, Mn | 0.897 MG | 2 MG | 44.9% | 195.2% | 223 g |
| Copar, Cu | 13 ÎĽg | 1000 ÎĽg | 1.3% | 5.7% | 7692 g |
| Molybdenum, Mo. | 5.2 ÎĽg | 70 ÎĽg | 7.4% | 32.2% | 1346 g |
| Nickel, ni | 1.4 ÎĽg | ~ | |||
| Rubidium, Rb | 18.7 ÎĽg | ~ | |||
| Selenium, Ma tha | 1 ÎĽg | 55 ÎĽg | 1.8% | 7.8% | 5500 g |
| Srontium, Sr. | 67 ÎĽg | ~ | |||
| Fluorine, F. | 44.6 ÎĽg | 4000 ÎĽg | 1.1% | 4.8% | 8969 g |
| Chrome, Cr | 2.8 ÎĽg | 50 ÎĽg | 5.6% | 24.3% | 1786 g |
| Sinc, Zn | 0.53 MG | 12 MG | 4.4% | 19.1% | 2264 g |
| Gualaisgean cnĂ mhaidh | |||||
| Starch agus dextrins | 0.1 g | ~ | |||
| Mono- agus disaccharides (siĂącaran) | 1.9 g | 100g aig a' char as Ă irde | |||
| Amino Acids riatanach | 0.851 g | ~ | |||
| Arginine * | 0.13 g | ~ | |||
| valine | 0.133 g | ~ | |||
| Histidine* | 0.051 g | ~ | |||
| Isoleucine | 0.106 g | ~ | |||
| leucine | 0.15 g | ~ | |||
| lysine | 0.156 g | ~ | |||
| mucionine | 0.034 g | ~ | |||
| Methionine + Cysteine | 0.06 g | ~ | |||
| threonine | 0.112 g | ~ | |||
| tryptophan | 0.039 g | ~ | |||
| phenylalanine | 0.121 g | ~ | |||
| Phenylalanine + Tyrosine | 0.21 g | ~ | |||
| Amino-aigéid ath-leasaichte | 1.263 g | ~ | |||
| alainn | 0.127 g | ~ | |||
| Aigéad aspartic | 0.227 g | ~ | |||
| glycine | 0.106 g | ~ | |||
| Aigéad glutamic | 0.318 g | ~ | |||
| Proline | 0.096 g | ~ | |||
| serine | 0.092 g | ~ | |||
| tyrosine | 0.093 g | ~ | |||
| cysteine | 0.023 g | ~ | |||
| Aigéid geir shà thaichte | |||||
| Aigéid geir shà thaichte | 0.1 g | 18.7g aig a' char as à irde | |||
| Aigéid geir polyunsaturated | |||||
| Aigéid shaille Omega-3 | 0.138 g | bho 0.9 gu 3.7 | 15.3% | 66.5% | |
| Aigéid shaille Omega-6 | 0.026 g | bho 4.7 gu 16.8 | 0.6% | 2.6% |
Is e luach lĂąth 23 kcal.
Spinach beairteach ann am vitamain agus mèinnirean leithid: vitimĂn A - 83,3%, beta-carotene - 90%, vitimĂn B2 - 13,9%, vitimĂn B9 - 20%, vitimĂn C - 61,1%, vitimĂn E - 16,7, 402,4, 31%, vitimĂn K - 170,7%, potasium - 20,5%, silicon - 75,1%, magnesium - 16%, iarann ​​- 44,9%, cobalt - XNUMX%, manganese - XNUMX%
- Vitamin A tha uallach air airson leasachadh à bhaisteach, gnìomh gintinn, slà inte craiceann is sùla, agus cumail suas dìonachd.
- B-carotene tha provitamin A agus tha togalaichean antioxidant aige. Tha 6 mcg de beta-carotene co-ionann ri 1 mcg de bhiotamain A.
- Vitamin B2 a ’gabhail pà irt ann an ath-bheachdan redox, ag à rdachadh cugallachd dath an anailisiche lèirsinneach agus atharrachadh dorcha. Chan eil gabhail a-steach gu leòr de bhiotamain B2 a ’dol an-aghaidh briseadh air staid a’ chraicinn, membran mucous, solas neo-chothromach agus sealladh feasgair.
- Vitamin B6 mar coenzyme, bidh iad a ’gabhail pà irt ann am metabolism aigéid niuclasach agus amino-aigéid. Tha easbhaidh falaichte a ’leantainn gu synthesis neo-chothromach de dh’ aigéid niuclasach agus pròtain, a tha a ’leantainn gu bacadh air fàs agus roinneadh cealla, gu h-à raidh ann an eadar-fhigheachan a tha a’ fàs gu luath: smior cnà imh, epithelium intestinal, msaa. Is e caitheamh folate gu leòr rè torrachas aon de na h-adhbharan ro-ùine, cion-beathachaidh, malformations congenital agus eas-òrdughan leasachaidh an leanaibh. Tha ceangal là idir air a nochdadh eadar ìrean folate agus homocysteine ​​agus cunnart galar cardiovascular.
- Vitamin C a ’gabhail pà irt ann an ath-bhualaidhean redox, gnìomhachd an t-siostam dìon, a’ brosnachadh gabhail ri iarann. Bidh easbhaidh a ’leantainn gu gomaichean sgaoilte agus sèididh, sròinean mar thoradh air barrachd permeability agus cugallachd nan capillaries fala.
- Vitamin E tha seilbh antioxidant aige, tha e riatanach airson obrachadh nan gonads, fèith cridhe, na stà ball uile-choitcheann de memblan cealla. Le easbhaidh de bhiotamain E, thathas a ’cumail sùil air hemolysis de erythrocytes agus eas-òrdughan eanchainn.
- Vitamin K a ’riaghladh dòrtadh fala. Tha cion vitimĂn K a ’leantainn gu Ă rdachadh ann an Ăąine dòrtadh fala, susbaint ìosal de prothrombin san fhuil.
- potasium is e am prìomh ian intracellular a bhios a ’gabhail pà irt ann an riaghladh cothromachadh uisge, searbhag agus electrolyte, a’ gabhail pà irt ann am pròiseasan sparradh neoni, riaghladh cuideam.
- Silicon air a thoirt a-steach mar phà irt structarail ann an glycosaminoglycans agus a ’brosnachadh synthesis collagen.
- magnesium a ’gabhail pà irt ann am metabolism lùth, synthesis de phròtainean, aigéid niuclasach, tha buaidh seasmhach aige air buill-bodhaig, tha e riatanach gus homeostasis de chalcium, potasium agus sodium a chumail suas. Tha cion magnesium a ’leantainn gu hypomagnesemia, cunnart nas motha a bhith a’ leasachadh mòr-fhulangas, tinneas cridhe.
- Iron na phà irt de phròtainean de dhiofar dhleastanasan, a ’toirt a-steach enzymes. A ’gabhail pà irt ann an giùlan dealanan, ocsaidean, a’ dèanamh cinnteach à cùrsa ath-bhualaidhean redox agus gnìomhachadh peroxidation. Chan eil caitheamh gu leòr a ’leantainn gu anemia hypochromic, atony le dìth myoglobin de fhèithean cnà imheach, barrachd reamhar, myocardiopathy, gastritis atrophic.
- Cobalt na phà irt de bhiotamain B12. A ’gnìomhachadh enzyman de metabolism searbhag geir agus metabolism searbhag folic.
- Manganese a ’gabhail pà irt ann an cruthachadh cnà mhan agus cnà mhan ceangail, mar phà irt de na h-enzyman a tha an sàs ann am metabolism amino-aigéid, gualaisg, catecholamines; riatanach airson synthesis cholesterol agus nucleotides. Chan eil caitheamh gu leòr an cois fàs slaodach, eas-òrdughan san t-siostam gintinn, barrachd cugallachd cnà mhan, eas-òrdugh gualaisg agus metabolism lipid.
CLĂ€RAIDHEAN SPINACH
Tags: susbaint calorie 23 kcal, co-dhèanamh ceimigeach, luach beathachaidh, vitamain, mèinnirean, mar a tha spinach feumail, calaraidhean, beathachadh, feartan feumail spinach
Luach lùth, no susbaint calorie A bheil na tha de lùth air a leigeil ma sgaoil ann am bodhaig an duine bho bhiadh aig à m cnà mhaidh. Tha luach lùth toraidh air a thomhas ann an kilo-calories (kcal) no kilo-joules (kJ) gach 100 gram. toradh. Canar “calorie bidhe” ris an kilocalorie a thathar a ’cleachdadh gus luach lùth bidhe a thomhas, agus mar sin tha an ro-leasachan kilo gu tric air fhà gail às nuair a bhios tu a’ sònrachadh calaraidhean ann an calaraidhean (kilo). Chì thu bùird lùth mionaideach airson toraidhean Ruiseanach.
An luach beathachaidh - susbaint gualaisg, geir agus pròtainean anns an toradh.
Luach beathachaidh toradh bìdh - seata de thogalaichean ann an toradh bìdh, anns a bheil feumalachdan eòlas-inntinn neach airson na stuthan agus an lùth riatanach air an sà sachadh.
Vitamins, stuthan organach a dh ’fheumar ann am meudan beaga ann an daithead gach cuid daoine agus a’ mhòr-chuid de dhruim-altachain. Mar as trice bidh vitamain air an co-chur le planntaichean seach beathaichean. Chan eil an fheum daonna là itheil airson vitamain ach beagan mhilleagram no microgram. Eu-coltach ri stuthan neo-organach, tha vitamain air an sgrios le teasachadh là idir. Tha mòran de bhiotamain neo-sheasmhach agus “air chall” aig à m còcaireachd no giollachd bìdh.