Luach beathachaidh agus cothlamadh ceimigeach.
Tha an clàr a ’sealltainn susbaint beathachadh (calaraidhean, pròtanan, geir, gualaisg, vitamain agus mèinnirean) gach 100 gram pàirt a ghabhas ithe.
| Beathachadh | Uimhir | Norm ** | % den àbhaist ann an 100 g | % den àbhaist ann an 100 kcal | 100% àbhaisteach |
| Luach calorie | 34 kcal | 1684 kcal | 2% | 5.9% | 4953 g |
| Proteinichean | 4.01 g | 76 g | 5.3% | 15.6% | 1895 g |
| Fats | 0.87 g | 56 g | 1.6% | 4.7% | 6437 g |
| gualaisgean | 1.1 g | 219 g | 0.5% | 1.5% | 19909 g |
| Fibre alimentary | 3.7 g | 20 g | 18.5% | 54.4% | 541 g |
| uisge | 88.94 g | 2273 g | 3.9% | 11.5% | 2556 g |
| Ash | 1.39 g | ~ | |||
| Vitamins | |||||
| Bhiotamain 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 | ~ | |||
| Bhiotamain B1, thiamine | 0.078 MG | 1.5 MG | 5.2% | 15.3% | 1923 g |
| Bhiotamain B2, riboflavin | 0.176 MG | 1.8 MG | 9.8% | 28.8% | 1023 g |
| Bhiotamain B4, choline | 24.8 MG | 500 MG | 5% | 14.7% | 2016 g |
| Bhiotamain B5, pantothenic | 0.075 MG | 5 MG | 1.5% | 4.4% | 6667 g |
| Bhiotamain B6, pyridoxine | 0.136 MG | 2 MG | 6.8% | 20% | 1471 g |
| Bhiotamain B9, folate | 121 μg | 400 μg | 30.3% | 89.1% | 331 g |
| Bhiotamain C, ascorbic | 2.2 MG | 90 MG | 2.4% | 7.1% | 4091 g |
| Bhiotamain E, alpha tocopherol, TE | 3.54 MG | 15 MG | 23.6% | 69.4% | 424 g |
| beta tocopherol | 0.01 MG | ~ | |||
| Raon Tocopherol | 0.17 MG | ~ | |||
| Bhiotamain K, phylloquinone | 540.7 μg | 120 μg | 450.6% | 1325.3% | 22 g |
| Bhiotamain PP, CHAN EIL | 0.439 MG | 20 MG | 2.2% | 6.5% | 4556 g |
| Betaine | 112 MG | ~ | |||
| macronutrients | |||||
| Potasium, K. | 302 MG | 2500 MG | 12.1% | 35.6% | 828 g |
| Cailcium, Ca. | 153 MG | 1000 MG | 15.3% | 45% | 654 g |
| Magnesium, mg | 82 MG | 400 MG | 20.5% | 60.3% | 488 g |
| Sòidiam, Na | 97 MG | 1300 MG | 7.5% | 22.1% | 1340 g |
| Sulfar, S. | 40.1 MG | 1000 MG | 4% | 11.8% | 2494 g |
| Phosphorus, P. | 50 MG | 800 MG | 6.3% | 18.5% | 1600 g |
| Eileamaidean Trace | |||||
| Iarann, 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 |
| Copar, Cu | 161 μg | 1000 μg | 16.1% | 47.4% | 621 g |
| Selenium, Ma tha | 5.5 μg | 55 μg | 10% | 29.4% | 1000 g |
| Sinc, Zn | 0.49 MG | 12 MG | 4.1% | 12.1% | 2449 g |
| Gualaisgean cnàmhaidh | |||||
| Mono- agus disaccharides (siùcaran) | 0.51 g | 100g aig a' char as àirde | |||
| Glùcós (dextrose) | 0.2 g | ~ | |||
| cràisgean | 0.21 g | ~ | |||
| fructose | 0.09 g | ~ | |||
| Amino Acids riatanach | |||||
| Arginine * | 0.489 g | ~ | |||
| valine | 0.181 g | ~ | |||
| Histidine* | 0.049 g | ~ | |||
| Isoleucine | 0.128 g | ~ | |||
| leucine | 0.205 g | ~ | |||
| lysine | 0.256 g | ~ | |||
| mucionine | 0.053 g | ~ | |||
| threonine | 0.22 g | ~ | |||
| tryptophan | 0.101 g | ~ | |||
| phenylalanine | 0.211 g | ~ | |||
| Amino-aigéid ath-leasaichte | |||||
| alainn | 0.222 g | ~ | |||
| Aigéad aspartic | 0.436 g | ~ | |||
| glycine | 0.225 g | ~ | |||
| Aigéad glutamic | 0.516 g | ~ | |||
| Proline | 0.201 g | ~ | |||
| serine | 0.173 g | ~ | |||
| tyrosine | 0.219 g | ~ | |||
| cysteine | 0.029 g | ~ | |||
| Aigéid geir shàthaichte | |||||
| Aigéid geir shàthaichte | 0.157 g | 18.7g aig a' char as àirde | |||
| 16:0 Palmitic | 0.157 g | ~ | |||
| Aigéid geir polyunsaturated | 0.371 g | bho 11.2 gu 20.6 | 3.3% | 9.7% | |
| 18: 3 Linolenic | 0.371 g | ~ | |||
| Aigéid shaille Omega-3 | 0.371 g | bho 0.9 gu 3.7 | 41.2% | 121.2% |
Is e luach lùth 34 kcal.
- 0,5 cupa = 95 g (32.3 kCal)
- toradh pacaid (10 oz) = 220 g (74.8 kCal)
Spinach, greens picil, reòta, bruite, gun salann beairteach ann am vitamain agus mèinnirean leithid: vitimín A - 67%, beta-carotene - 144,7%, vitimín B9 - 30,3%, vitimín E - 23,6%, vitimín K - 450,6%, potasium - 12,1 , 15,3, 20,5%, calcium - 35,9%, magnesium - 16,1%, manganese - XNUMX%, copar - XNUMX%
- Vitamin A tha uallach air airson leasachadh àbhaisteach, gnìomh gintinn, slàinte 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 B6 mar coenzyme, bidh iad a ’gabhail pàirt 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-àraidh ann an eadar-fhigheachan a tha a’ fàs gu luath: smior cnàimh, 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 làidir air a nochdadh eadar ìrean folate agus homocysteine agus cunnart galar cardiovascular.
- Vitamin E tha seilbh antioxidant aige, tha e riatanach airson obrachadh nan gonads, fèith cridhe, na stàball 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 vitimín K a ’leantainn gu àrdachadh ann an ùine dòrtadh fala, susbaint ìosal de prothrombin san fhuil.
- potasium is e am prìomh ian intracellular a bhios a ’gabhail pàirt ann an riaghladh cothromachadh uisge, searbhag agus electrolyte, a’ gabhail pàirt ann am pròiseasan sparradh neoni, riaghladh cuideam.
- calcium a ’phrìomh phàirt de na cnàmhan againn, ag obair mar riaghladair den t-siostam nearbhach, a’ gabhail pàirt ann an giorrachadh fèithe. Tha easbhaidh cilecium a ’leantainn gu demineralization den spine, cnàmhan pelvic agus na h-oirean as ìsle, a’ meudachadh chunnart osteoporosis.
- magnesium a ’gabhail pàirt 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.
- Manganese a ’gabhail pàirt ann an cruthachadh cnàmhan agus cnàmhan ceangail, mar phàirt 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 cnàmhan, eas-òrdugh gualaisg agus metabolism lipid.
- Copper na phàirt de enzyman le gnìomhachd redox agus an sàs ann am metabolism iarann, a ’brosnachadh gabhail ri pròtainean agus gualaisg. A ’gabhail pàirt anns na pròiseasan ann a bhith a’ toirt ocsaidean do fhigheachan a ’chorp daonna. Tha an easbhaidh air a nochdadh le eas-òrdughan ann an cruthachadh an t-siostam cardiovascular agus cnàimhneach, leasachadh dysplasia ceangail ceangaileach.
Tags: susbaint calorie 34 kcal, co-dhèanamh ceimigeach, luach beathachaidh, vitamain, mèinnirean, dè a tha feumail airson Spionach, greens picil, reòta, bruite, gun salann, calaraidhean, beathachadh, feartan feumail Spionach, greens picil, reòta, bruite, gun salann