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 | 2.86 g | 76 g | 3.8% | 16.5% | 2657 g |
| Fats | 0.39 g | 56 g | 0.7% | 3% | 14359 g |
| gualaisgean | 1.43 g | 219 g | 0.7% | 3% | 15315 g |
| Fibre alimentary | 2.2 g | 20 g | 11% | 47.8% | 909 g |
| uisge | 91.4 g | 2273 g | 4% | 17.4% | 2487 g |
| Ash | 1.72 g | ~ | |||
| Vitamins | |||||
| Bhiotamain A, RE | 469 ÎĽg | 900 ÎĽg | 52.1% | 226.5% | 192 g |
| beta carotenes | 5.626 MG | 5 MG | 112.5% | 489.1% | 89 g |
| Lutein + Zeaxanthin | 12198 ÎĽg | ~ | |||
| Bhiotamain B1, thiamine | 0.078 MG | 1.5 MG | 5.2% | 22.6% | 1923 g |
| Bhiotamain B2, riboflavin | 0.189 MG | 1.8 MG | 10.5% | 45.7% | 952 g |
| Bhiotamain B4, choline | 19.3 MG | 500 MG | 3.9% | 17% | 2591 g |
| Bhiotamain B5, pantothenic | 0.065 MG | 5 MG | 1.3% | 5.7% | 7692 g |
| Bhiotamain B6, pyridoxine | 0.195 MG | 2 MG | 9.8% | 42.6% | 1026 g |
| Bhiotamain B9, folate | 194 ÎĽg | 400 ÎĽg | 48.5% | 210.9% | 206 g |
| Bhiotamain C, ascorbic | 28.1 MG | 90 MG | 31.2% | 135.7% | 320 g |
| Bhiotamain E, alpha tocopherol, TE | 2.03 MG | 15 MG | 13.5% | 58.7% | 739 g |
| Raon Tocopherol | 0.18 MG | ~ | |||
| Bhiotamain K, phylloquinone | 482.9 ÎĽg | 120 ÎĽg | 402.4% | 1749.6% | 25 g |
| Bhiotamain PP, CHAN EIL | 0.724 MG | 20 MG | 3.6% | 15.7% | 2762 g |
| Betaine | 102.6 MG | ~ | |||
| macronutrients | |||||
| Potasium, K. | 558 MG | 2500 MG | 22.3% | 97% | 448 g |
| Cailcium, Ca. | 99 MG | 1000 MG | 9.9% | 43% | 1010 g |
| Magnesium, mg | 79 MG | 400 MG | 19.8% | 86.1% | 506 g |
| Sòidiam, Na | 79 MG | 1300 MG | 6.1% | 26.5% | 1646 g |
| Sulfar, S. | 28.6 MG | 1000 MG | 2.9% | 12.6% | 3497 g |
| Phosphorus, P. | 49 MG | 800 MG | 6.1% | 26.5% | 1633 g |
| Eileamaidean Trace | |||||
| Iarann, 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 |
| Copar, Cu | 130 ÎĽg | 1000 ÎĽg | 13% | 56.5% | 769 g |
| Selenium, Ma tha | 1 ÎĽg | 55 ÎĽg | 1.8% | 7.8% | 5500 g |
| Sinc, Zn | 0.53 MG | 12 MG | 4.4% | 19.1% | 2264 g |
| Gualaisgean cnĂ mhaidh | |||||
| Mono- agus disaccharides (siĂącaran) | 0.42 g | 100g aig a' char as Ă irde | |||
| galactose | 0.1 g | ~ | |||
| GlĂącĂłs (dextrose) | 0.11 g | ~ | |||
| crĂ isgean | 0.07 g | ~ | |||
| fructose | 0.15 g | ~ | |||
| Amino Acids riatanach | |||||
| Arginine * | 0.162 g | ~ | |||
| valine | 0.161 g | ~ | |||
| Histidine* | 0.064 g | ~ | |||
| Isoleucine | 0.147 g | ~ | |||
| leucine | 0.223 g | ~ | |||
| lysine | 0.174 g | ~ | |||
| mucionine | 0.053 g | ~ | |||
| threonine | 0.122 g | ~ | |||
| tryptophan | 0.039 g | ~ | |||
| phenylalanine | 0.129 g | ~ | |||
| Amino-aigéid ath-leasaichte | |||||
| alainn | 0.142 g | ~ | |||
| Aigéad aspartic | 0.24 g | ~ | |||
| glycine | 0.134 g | ~ | |||
| Aigéad glutamic | 0.343 g | ~ | |||
| Proline | 0.112 g | ~ | |||
| serine | 0.104 g | ~ | |||
| tyrosine | 0.108 g | ~ | |||
| cysteine | 0.035 g | ~ | |||
| Steolan | |||||
| phytosterols | 9 MG | ~ | |||
| Aigéid geir shà thaichte | |||||
| Aigéid geir shà thaichte | 0.063 g | 18.7g aig a' char as à irde | |||
| 14:0 Miristinneach | 0.01 g | ~ | |||
| 16:0 Palmitic | 0.049 g | ~ | |||
| 18:0 Stearin | 0.004 g | ~ | |||
| Aigéid geir monounsaturated | 0.01 g | mion 16.8 г | 0.1% | 0.4% | |
| 16: 1 Malmidolicic | 0.005 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.005 g | ~ | |||
| Aigéid geir polyunsaturated | 0.165 g | bho 11.2 gu 20.6 | 1.5% | 6.5% | |
| 18:2 Linoleic | 0.026 g | ~ | |||
| 18: 3 Linolenic | 0.138 g | ~ | |||
| 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.
- cupa = 30 g (6.9 kCal)
- pasgan (10 oz) = 284 g (65.3 kCal)
- duilleag = 10 g (2.3 kcal)
- bun = 340 g (78.2 kcal)
Spionach, amh beairteach ann am vitamain agus mèinnirean leithid: vitimĂn A - 52,1%, beta-carotene - 112,5%, vitimĂn B9 - 48,5%, vitimĂn C - 31,2%, vitimĂn E - 13,5%, vitimĂn K - 402,4%, potasium - 22,3%, magnesium - 19,8%, iarann ​​- 15,1%, manganese - 44,9%, copar - 13%
- 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 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.
- 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.
- 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.
- Copper na phà irt de enzyman le gnìomhachd redox agus an sàs ann am metabolism iarann, a ’brosnachadh gabhail ri pròtainean agus gualaisg. A ’gabhail pà irt 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 cnà imhneach, leasachadh dysplasia ceangail ceangaileach.
Tags: susbaint calorie 23 kcal, co-dhèanamh ceimigeach, luach beathachaidh, vitamain, mèinnirean, mar a tha spinach feumail, amh, calaraidhean, beathachadh, feartan feumail Spinach, amh