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 | 172 kcal | 1684 kcal | 10.2% | 5.9% | 979 g |
| Proteinichean | 7.89 g | 76 g | 10.4% | 6% | 963 g |
| Fats | 12.95 g | 56 g | 23.1% | 13.4% | 432 g |
| gualaisgean | 5.2 g | 219 g | 2.4% | 1.4% | 4212 g |
| Fibre alimentary | 0.7 g | 20 g | 3.5% | 2% | 2857 g |
| uisge | 70.73 g | 2273 g | 3.1% | 1.8% | 3214 g |
| Ash | 2.52 g | ~ | |||
| Vitamins | |||||
| Bhiotamain A, RE | 244 ÎĽg | 900 ÎĽg | 27.1% | 15.8% | 369 g |
| Retinol | 0.12 MG | ~ | |||
| alpha carotenes | 3 ÎĽg | ~ | |||
| beta carotenes | 1.493 MG | 5 MG | 29.9% | 17.4% | 335 g |
| Cryptoxanthin beta | 2 ÎĽg | ~ | |||
| Lutein + Zeaxanthin | 3249 ÎĽg | ~ | |||
| Bhiotamain B1, thiamine | 0.082 MG | 1.5 MG | 5.5% | 3.2% | 1829 g |
| Bhiotamain B2, riboflavin | 0.263 MG | 1.8 MG | 14.6% | 8.5% | 684 g |
| Bhiotamain B4, choline | 61 MG | 500 MG | 12.2% | 7.1% | 820 g |
| Bhiotamain B5, pantothenic | 0.438 MG | 5 MG | 8.8% | 5.1% | 1142 g |
| Bhiotamain B6, pyridoxine | 0.098 MG | 2 MG | 4.9% | 2.8% | 2041 g |
| Bhiotamain B9, folate | 77 ÎĽg | 400 ÎĽg | 19.3% | 11.2% | 519 g |
| Bhiotamain B12, cobalamin | 0.4 ÎĽg | 3 ÎĽg | 13.3% | 7.7% | 750 g |
| Bhiotamain C, ascorbic | 7.3 MG | 90 MG | 8.1% | 4.7% | 1233 g |
| Bhiotamain D, calciferol | 0.8 ÎĽg | 10 ÎĽg | 8% | 4.7% | 1250 g |
| Bhiotamain D3, cholecalciferol | 0.8 ÎĽg | ~ | |||
| Bhiotamain E, alpha tocopherol, TE | 0.93 MG | 15 MG | 6.2% | 3.6% | 1613 g |
| beta tocopherol | 0.01 MG | ~ | |||
| Raon Tocopherol | 0.16 MG | ~ | |||
| Bhiotamain K, phylloquinone | 126.5 ÎĽg | 120 ÎĽg | 105.4% | 61.3% | 95 g |
| Bhiotamain PP, CHAN EIL | 0.479 MG | 20 MG | 2.4% | 1.4% | 4175 g |
| Betaine | 29.9 MG | ~ | |||
| macronutrients | |||||
| Potasium, K. | 231 MG | 2500 MG | 9.2% | 5.3% | 1082 g |
| Cailcium, Ca. | 165 MG | 1000 MG | 16.5% | 9.6% | 606 g |
| Magnesium, mg | 30 MG | 400 MG | 7.5% | 4.4% | 1333 g |
| Sòidiam, Na | 566 MG | 1300 MG | 43.5% | 25.3% | 230 g |
| Sulfar, S. | 78.9 MG | 1000 MG | 7.9% | 4.6% | 1267 g |
| Phosphorus, P. | 139 MG | 800 MG | 17.4% | 10.1% | 576 g |
| Eileamaidean Trace | |||||
| Iarann, Fe | 1.19 MG | 18 MG | 6.6% | 3.8% | 1513 g |
| Manganese, Mn | 0.269 MG | 2 MG | 13.5% | 7.8% | 743 g |
| Copar, Cu | 59 ÎĽg | 1000 ÎĽg | 5.9% | 3.4% | 1695 g |
| Selenium, Ma tha | 11.1 ÎĽg | 55 ÎĽg | 20.2% | 11.7% | 495 g |
| Fluorine, F. | 4.7 ÎĽg | 4000 ÎĽg | 0.1% | 0.1% | 85106 g |
| Sinc, Zn | 0.85 MG | 12 MG | 7.1% | 4.1% | 1412 g |
| Gualaisgean cnĂ mhaidh | |||||
| Mono- agus disaccharides (siĂącaran) | 1.85 g | 100g aig a' char as Ă irde | |||
| galactose | 0.04 g | ~ | |||
| GlĂącĂłs (dextrose) | 0.08 g | ~ | |||
| lactose | 1.51 g | ~ | |||
| Maltose | 0.03 g | ~ | |||
| crĂ isgean | 0.06 g | ~ | |||
| fructose | 0.05 g | ~ | |||
| Amino Acids riatanach | |||||
| Arginine * | 0.366 g | ~ | |||
| valine | 0.505 g | ~ | |||
| Histidine* | 0.229 g | ~ | |||
| Isoleucine | 0.45 g | ~ | |||
| leucine | 0.708 g | ~ | |||
| lysine | 0.558 g | ~ | |||
| mucionine | 0.207 g | ~ | |||
| threonine | 0.308 g | ~ | |||
| tryptophan | 0.108 g | ~ | |||
| phenylalanine | 0.406 g | ~ | |||
| Amino-aigéid ath-leasaichte | |||||
| alainn | 0.323 g | ~ | |||
| Aigéad aspartic | 0.627 g | ~ | |||
| glycine | 0.216 g | ~ | |||
| Aigéad glutamic | 1.556 g | ~ | |||
| Proline | 0.646 g | ~ | |||
| serine | 0.467 g | ~ | |||
| tyrosine | 0.35 g | ~ | |||
| cysteine | 0.095 g | ~ | |||
| Steolan | |||||
| Cholesterol | 118 MG | 300 mg aig a’ char as à irde | |||
| Aigéad reamhar | |||||
| thar-ghnèitheach | 0.188 g | 1.9g aig a' char as à irde | |||
| geir trans monounsaturated | 0.171 g | ~ | |||
| Aigéid geir shà thaichte | |||||
| Aigéid geir shà thaichte | 6.091 g | 18.7g aig a' char as à irde | |||
| 4: 0 Olach | 0.314 g | ~ | |||
| Nylon 6-0 | 0.189 g | ~ | |||
| 8:0 Caprilic | 0.116 g | ~ | |||
| 10: 0 Capri | 0.227 g | ~ | |||
| 12:0 Lauric | 0.224 g | ~ | |||
| 14:0 Miristinneach | 0.858 g | ~ | |||
| 15:0 Pentadecanoic | 0.001 g | ~ | |||
| 16:0 Palmitic | 2.89 g | ~ | |||
| Margarine 17-0 | 0.035 g | ~ | |||
| 18:0 Stearin | 1.225 g | ~ | |||
| 20:0 Arachinic | 0.01 g | ~ | |||
| 22: 0 | 0.002 g | ~ | |||
| 24:0 Lignoceric | 0.001 g | ~ | |||
| Aigéid geir monounsaturated | 3.021 g | mion 16.8 г | 18% | 10.5% | |
| 14: 1 Miristoleic | 0.001 g | ~ | |||
| 16: 1 Malmidolicic | 0.215 g | ~ | |||
| 18: 1 Olein (omega-9) | 2.793 g | ~ | |||
| 20: 1 Gadoleic (omega-9) | 0.011 g | ~ | |||
| 22: 1 Erucova (omega-9) | 0.001 g | ~ | |||
| Aigéid geir polyunsaturated | 0.61 g | bho 11.2 gu 20.6 | 5.4% | 3.1% | |
| 18:2 Linoleic | 0.467 g | ~ | |||
| 18: 3 Linolenic | 0.111 g | ~ | |||
| 20:4 Arachidonic | 0.025 g | ~ | |||
| 20: 5 searbhag Eicosapentaenoic (EPA), Omega-3 | 0.001 g | ~ | |||
| Aigéid shaille Omega-3 | 0.119 g | bho 0.9 gu 3.7 | 13.2% | 7.7% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.007 g | ~ | |||
| Aigéid shaille Omega-6 | 0.492 g | bho 4.7 gu 16.8 | 10.5% | 6.1% |
Is e luach lĂąth 172 kcal.
- cupa = 136 g (233.9 kCal)
- toradh reasabaidh = 813 g (1398.4 kCal)
Spionach air a shèideadh beairteach ann an vitamain agus mèinnirean mar: vitimĂn A - 27,1%, beta-carotene - 29,9%, vitimĂn B2 - 14,6%, choline - 12,2%, vitimĂn B9 - 19,3%, vitimĂn B12 - 13,3%, vitimĂn K - 105,4%, calcium - 16,5%, fosfar - 17,4%, manganese - 13,5%, selenium - 20,2%
- 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.
- measgaichte na phà irt de lecithin, tha pà irt aige ann an synthesis agus metabolism fospholipids san ae, tha e na stòr de bhuidhnean methyl an-asgaidh, ag obair mar fhactar lipotropic.
- 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 B12 a ’cluich pĂ irt chudromach ann am metabolism agus tionndadh amino-aigĂ©id. Tha falamh agus vitimĂn B12 nan vitamain eadar-cheangailte agus tha iad an sĂ s ann an cruthachadh fala. Tha cion vitimĂn B12 a ’leantainn gu leasachadh easbhaidh folate pĂ irt no Ă rd-sgoile, a bharrachd air anemia, leukopenia, thrombocytopenia.
- 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.
- calcium a ’phrìomh phà irt de na cnà mhan againn, ag obair mar riaghladair den t-siostam nearbhach, a’ gabhail pà irt ann an giorrachadh fèithe. Tha easbhaidh cilecium a ’leantainn gu demineralization den spine, cnà mhan pelvic agus na h-oirean as ìsle, a’ meudachadh chunnart osteoporosis.
- Phosphorus a ’gabhail pà irt ann am mòran phròiseasan eòlas-inntinn, a’ gabhail a-steach metabolism lùth, a ’riaghladh cothromachadh searbhag, tha e na phà irt de fospholipids, nucleotides agus aigéid niuclasach, riatanach airson mèinnearachd cnà mhan is fhiaclan. Tha easbhaidh a ’leantainn gu anorexia, anemia, rickets.
- 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.
- Selenium - eileamaid riatanach de shiostam dìon antioxidant a ’chorp daonna, tha buaidh immunomodulatory aige, a’ gabhail pà irt ann an riaghladh gnìomh hormonaichean thyroid. Tha easbhaidh a ’leantainn gu galar Kashin-Beck (osteoarthritis le grunn deformities de na joints, spine agus extremities), galar Keshan (myocardiopathy endemic), thrombastenia oighreachail.
Tags: susbaint calorie 172 kcal, co-dhèanamh ceimigeach, luach beathachaidh, vitamain, mèinnirean, ciamar a tha souffle spinach feumail, calaraidhean, beathachadh, feartan feumail Souffle spinach