Iye ijẹẹmu ati akopọ kemikali.
Tabili fihan akoonu ti awọn ounjẹ (awọn kalori, awọn ọlọjẹ, awọn ara, awọn carbohydrates, awọn vitamin ati awọn alumọni) fun 100 giramu apakan to se e je.
| Eroja | opoiye | Deede ** | % ti iwuwasi ni 100 g | % ti iwuwasi ni 100 kcal | 100% deede |
| Iye kalori | 23 kCal | 1684 kCal | 1.4% | 6.1% | 7322 g |
| Awọn ọlọjẹ | 2.9 g | 76 g | 3.8% | 16.5% | 2621 g |
| fats | 0.3 g | 56 g | 0.5% | 2.2% | 18667 g |
| Awọn carbohydrates | 2 g | 219 g | 0.9% | 3.9% | 10950 g |
| Organic acids | 0.1 g | ~ | |||
| Alimentary okun | 1.3 g | 20 g | 6.5% | 28.3% | 1538 g |
| omi | 91.6 g | 2273 g | 4% | 17.4% | 2481 g |
| Ash | 1.8 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 750 μg | 900 μg | 83.3% | 362.2% | 120 g |
| beta carotenes | 4.5 miligiramu | 5 miligiramu | 90% | 391.3% | 111 g |
| Vitamin B1, thiamine | 0.1 miligiramu | 1.5 miligiramu | 6.7% | 29.1% | 1500 g |
| Vitamin B2, riboflavin | 0.25 miligiramu | 1.8 miligiramu | 13.9% | 60.4% | 720 g |
| Vitamin B4, choline | 18 miligiramu | 500 miligiramu | 3.6% | 15.7% | 2778 g |
| Vitamin B5, pantothenic | 0.3 miligiramu | 5 miligiramu | 6% | 26.1% | 1667 g |
| Vitamin B6, pyridoxine | 0.1 miligiramu | 2 miligiramu | 5% | 21.7% | 2000 g |
| Vitamin B9, folate | 80 μg | 400 μg | 20% | 87% | 500 g |
| Vitamin C, ascorbic | 55 miligiramu | 90 miligiramu | 61.1% | 265.7% | 164 g |
| Vitamin E, Alpha tocopherol, TE | 2.5 miligiramu | 15 miligiramu | 16.7% | 72.6% | 600 g |
| Vitamin H, Biotin | 0.1 μg | 50 μg | 0.2% | 0.9% | 50000 g |
| Vitamin K, phylloquinone | 482.9 μg | 120 μg | 402.4% | 1749.6% | 25 g |
| Vitamin PP, KO | 1.2 miligiramu | 20 miligiramu | 6% | 26.1% | 1667 g |
| niacin | 0.6 miligiramu | ~ | |||
| Awọn ounjẹ Macronutrients | |||||
| Potasiomu, K | 774 miligiramu | 2500 miligiramu | 31% | 134.8% | 323 g |
| Kalisiomu, Ca | 106 miligiramu | 1000 miligiramu | 10.6% | 46.1% | 943 g |
| Ohun alumọni, Si | 51.2 miligiramu | 30 miligiramu | 170.7% | 742.2% | 59 g |
| Iṣuu magnẹsia, Mg | 82 miligiramu | 400 miligiramu | 20.5% | 89.1% | 488 g |
| Iṣuu Soda, Na | 24 miligiramu | 1300 miligiramu | 1.8% | 7.8% | 5417 g |
| Efin, S | 28.6 miligiramu | 1000 miligiramu | 2.9% | 12.6% | 3497 g |
| Irawọ owurọ, P. | 83 miligiramu | 800 miligiramu | 10.4% | 45.2% | 964 g |
| Onigbọwọ, Cl | 43.5 miligiramu | 2300 miligiramu | 1.9% | 8.3% | 5287 g |
| Wa Awọn eroja | |||||
| Aluminiomu, Al | 104 μg | ~ | |||
| Bohr, B. | 37.1 μg | ~ | |||
| Vanadium, V | 7.9 μg | ~ | |||
| Irin, Fe | 13.51 miligiramu | 18 miligiramu | 75.1% | 326.5% | 133 g |
| Iodine, Emi | 15.9 μg | 150 μg | 10.6% | 46.1% | 943 g |
| Koluboti, Co. | 1.6 μg | 10 μg | 16% | 69.6% | 625 g |
| Litiumu, Li | 0.7 μg | ~ | |||
| Manganese, Mn | 0.897 miligiramu | 2 miligiramu | 44.9% | 195.2% | 223 g |
| Ejò, Cu | 13 μg | 1000 μg | 1.3% | 5.7% | 7692 g |
| Molybdenum, Mo. | 5.2 μg | 70 μg | 7.4% | 32.2% | 1346 g |
| Nickel, ni | 1.4 μg | ~ | |||
| Rubidium, Rb | 18.7 μg | ~ | |||
| Selenium, Ti | 1 μg | 55 μg | 1.8% | 7.8% | 5500 g |
| Strontium, Sr. | 67 μg | ~ | |||
| Fluorini, F | 44.6 μg | 4000 μg | 1.1% | 4.8% | 8969 g |
| Chrome, Kr | 2.8 μg | 50 μg | 5.6% | 24.3% | 1786 g |
| Sinkii, Zn | 0.53 miligiramu | 12 miligiramu | 4.4% | 19.1% | 2264 g |
| Awọn carbohydrates ti o ni digestible | |||||
| Sitashi ati awọn dextrins | 0.1 g | ~ | |||
| Mono- ati awọn disaccharides (sugars) | 1.9 g | o pọju 100 г | |||
| Amino Acids pataki | 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 | ~ | |||
| methionine | 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 | ~ | |||
| Rirọpo amino acids | 1.263 g | ~ | |||
| alanine | 0.127 g | ~ | |||
| Aspartic acid | 0.227 g | ~ | |||
| glycine | 0.106 g | ~ | |||
| glutamic acid | 0.318 g | ~ | |||
| proline | 0.096 g | ~ | |||
| serine | 0.092 g | ~ | |||
| tairosini | 0.093 g | ~ | |||
| cysteine | 0.023 g | ~ | |||
| Awọn acids fatty ti a dapọ | |||||
| Awọn acids fatty ti a dapọ | 0.1 g | o pọju 18.7 г | |||
| Awọn acids fatty polyunsaturated | |||||
| Awọn Omega-3 fatty acids | 0.138 g | lati 0.9 to 3.7 | 15.3% | 66.5% | |
| Awọn Omega-6 fatty acids | 0.026 g | lati 4.7 to 16.8 | 0.6% | 2.6% |
Iye agbara jẹ 23 kcal.
Owo ọlọrọ ni awọn vitamin ati awọn alumọni gẹgẹbi: Vitamin A - 83,3%, beta-carotene - 90%, Vitamin B2 - 13,9%, Vitamin B9 - 20%, Vitamin C - 61,1%, Vitamin E - 16,7, 402,4, 31%, Vitamin K - 170,7%, potasiomu - 20,5%, ohun alumọni - 75,1%, iṣuu magnẹsia - 16%, irin - 44,9%, koluboti - XNUMX%, manganese - XNUMX%
- Vitamin A jẹ iduro fun idagbasoke deede, iṣẹ ibisi, awọ ara ati ilera oju, ati mimu ajesara.
- B-carotene jẹ provitamin A ati pe o ni awọn ohun-ara ẹda ara ẹni. 6 mcg ti beta-carotene jẹ deede si 1 mcg ti Vitamin A.
- Vitamin B2 ṣe alabapin ninu awọn aati redox, mu ifamọ awọ pọ si ti itupalẹ wiwo ati iṣatunṣe okunkun. Idaamu ti ko to fun Vitamin B2 wa pẹlu apọju ipo ti awọ ara, awọn membran mucous, ina ti ko dara ati iran ti oju-ọrun.
- Vitamin B6 bi coenzyme, wọn kopa ninu iṣelọpọ ti awọn acids nucleic ati amino acids. Aipe Folate nyorisi ailera ti ko nira ti awọn acids nucleic ati amuaradagba, eyiti o jẹ abajade ni idena ti idagbasoke sẹẹli ati pipin, ni pataki ni awọn ara ti npọ sii ni iyara: ọra inu egungun, epithelium ti inu, ati bẹbẹ lọ Agbara ti ko to ti folate lakoko oyun jẹ ọkan ninu awọn idi ti o ti pe, aijẹ aito, awọn aiṣedede aisedeedee ati awọn rudurudu idagbasoke ti ọmọ. A ti fi ajọṣepọ ti o lagbara han laarin folate ati awọn ipele homocysteine ati eewu ti arun inu ọkan ati ẹjẹ.
- Vitamin C ṣe alabapin ninu awọn aati redox, iṣiṣẹ eto ajẹsara, n mu ifasita iron pọ si. Aipe nyorisi alaimuṣinṣin ati awọn gums ẹjẹ, awọn imu imu nitori ibajẹ pọsi ati fragility ti awọn iṣan ẹjẹ.
- Vitamin E ni awọn ohun elo ẹda ara ẹni, o jẹ dandan fun sisẹ ti awọn gonads, iṣan ọkan, jẹ olutọju gbogbo agbaye ti awọn memọmu sẹẹli. Pẹlu aipe ti Vitamin E, a ṣe akiyesi hemolysis ti erythrocytes ati awọn rudurudu ti iṣan.
- Vitamin K ṣe ilana didi ẹjẹ. Aisi Vitamin K nyorisi ilosoke ninu akoko didi ẹjẹ, akoonu ti o rẹ silẹ ti prothrombin ninu ẹjẹ.
- potasiomu jẹ ion inu intracellular akọkọ ti o ṣe alabapin ninu ilana ilana ti omi, acid ati dọgbadọgba elektroeli, ṣe alabapin ninu awọn ilana ti awọn iwuri ara, ilana titẹ.
- ohun alumọni wa ninu paati eto ninu glycosaminoglycans ati ki o mu ki iṣelọpọ kolaginni ṣiṣẹ.
- Iṣuu magnẹsia ṣe alabapin ninu iṣelọpọ agbara, idapọ ti awọn ọlọjẹ, acids nucleic, ni ipa diduro lori awọn membranes, o ṣe pataki lati ṣetọju homeostasis ti kalisiomu, potasiomu ati iṣuu soda. Aisi iṣuu magnẹsia nyorisi hypomagnesemia, eewu ti o pọ si ti haipatensonu to sese ndagbasoke, aisan ọkan.
- Iron jẹ apakan ti awọn ọlọjẹ ti awọn iṣẹ pupọ, pẹlu awọn ensaemusi. Kopa ninu gbigbe ti awọn elekitironi, atẹgun, ṣe idaniloju papa ti awọn aati redox ati ṣiṣiṣẹ ti peroxidation. Agbara ti ko to n ṣokasi si ẹjẹ ẹjẹ hypochromic, atony alaini myoglobin ti awọn iṣan egungun, rirẹ ti o pọ si, myocardiopathy, atrophic gastritis.
- Cobalt jẹ apakan ti Vitamin B12. Ṣiṣẹ awọn enzymu ti iṣelọpọ ti ọra acid ati iṣelọpọ folic acid.
- manganese ṣe alabapin ninu dida egungun ati awọ ara asopọ, jẹ apakan awọn ensaemusi ti o ni ipa ninu iṣelọpọ ti amino acids, awọn carbohydrates, catecholamines; pataki fun iṣelọpọ ti idaabobo awọ ati awọn nucleotides. Agbara ti ko to ni a tẹle pẹlu idinku ninu idagba, awọn rudurudu ninu eto ibisi, ailagbara ti ẹya ara egungun, awọn rudurudu ti carbohydrate ati iṣelọpọ ti ọra.
Awọn ohun elo SPINACH
Tags: akoonu kalori 23 kcal, akopọ kemikali, iye ijẹẹmu, awọn vitamin, awọn ohun alumọni, bawo ni owo ṣe wulo, awọn kalori, awọn ounjẹ, awọn ohun-ini iwulo ti owo
Iye agbara, tabi akoonu kalori Njẹ iye agbara ti a tu silẹ ninu ara eniyan lati ounjẹ lakoko tito nkan lẹsẹsẹ. Iwọn agbara ti ọja jẹ wiwọn ni kilo-kalori (kcal) tabi kilo-joules (kJ) fun 100 giramu. ọja. Awọn kilocalorie ti a lo lati wiwọn iye agbara ti ounjẹ ni a tun pe ni “kalori ounje,” nitorinaa asọtẹlẹ kilo nigbagbogbo yọkuro nigbati o sọ awọn kalori ni (kilo) awọn kalori. O le wo awọn tabili agbara alaye fun awọn ọja Russia.
Iye ijẹẹmu - akoonu ti awọn carbohydrates, awọn ọlọ ati awọn ọlọjẹ ninu ọja naa.
Iye onjẹ ti ọja onjẹ - ipilẹ awọn ohun-ini ti ọja onjẹ, ni iwaju eyiti awọn iwulo nipa ti ara fun eniyan fun awọn nkan pataki ati agbara ni itẹlọrun.
vitamin, awọn nkan alumọni ti o nilo ni awọn iwọn kekere ninu ounjẹ ti awọn eniyan mejeeji ati awọn eepo pupọ. Awọn Vitamin ni igbagbogbo ṣapọ nipasẹ awọn eweko ju ti ẹranko lọ. Iwulo eniyan lojoojumọ fun awọn vitamin jẹ miligiramu diẹ tabi microgram diẹ. Ko dabi awọn nkan ti ko ni nkan, awọn vitamin ni a parun nipasẹ alapapo lagbara. Ọpọlọpọ awọn vitamin jẹ riru ati “sọnu” lakoko sise tabi ṣiṣe ounjẹ.