Kukosha kwehutano uye makemikari akaumbwa.
Tafura inoratidza zvirimo zvinovaka muviri (macalorie, mapuroteni, mafuta, makabhohaidhiretsi, mavitamini uye mamineral) pa 100 magiramu chinodyiwa chikamu.
| Nutrient | uwandu | Norm ** | % yeyakajairika muna 100 g | % yeyakajairwa mu100 kcal | 100% zvakajairwa |
| Calorie kukosha | 23 kcal | 1684 kcal | 1.4% | 6.1% | 7322 d |
| MaProteins | 2.97 d | 76 d | 3.9% | 17% | 2559 d |
| mafuta | 0.26 d | 56 d | 0.5% | 2.2% | 21538 d |
| Carbohydrate | 1.35 d | 219 d | 0.6% | 2.6% | 16222 d |
| Alimentary faibha | 2.4 d | 20 d | 12% | 52.2% | 833 d |
| Mvura | 91.21 d | 2273 d | 4% | 17.4% | 2492 d |
| dota | 1.81 d | ~ | |||
| mavhitamini | |||||
| Vhitamini A, RE | 524 magiramu | 900 magiramu | 58.2% | 253% | 172 d |
| beta carotenes | 6.288 mg | 5 mg | 125.8% | 547% | 80 d |
| Lutein + Zeaxanthin | 11308 magiramu | ~ | |||
| Vhitamini B1, thiamine | 0.095 mg | 1.5 mg | 6.3% | 27.4% | 1579 d |
| Vhitamini B2, riboflavin | 0.236 mg | 1.8 mg | 13.1% | 57% | 763 d |
| Vitamini B4, choline | 19.7 mg | 500 mg | 3.9% | 17% | 2538 d |
| Vhitamini B5, pantothenic | 0.145 mg | 5 mg | 2.9% | 12.6% | 3448 d |
| Vhitamini B6, pyridoxine | 0.242 mg | 2 mg | 12.1% | 52.6% | 826 d |
| Vitamini B9, folate | 146 magiramu | 400 magiramu | 36.5% | 158.7% | 274 d |
| Vitamini C, ascorbic | 9.8 mg | 90 mg | 10.9% | 47.4% | 918 d |
| Vitamini E, alpha tocopherol, TE | 2.08 mg | 15 mg | 13.9% | 60.4% | 721 d |
| Vhitamini K, phylloquinone | 493.6 magiramu | 120 magiramu | 411.3% | 1788.3% | 24 d |
| Vitamini PP, HERE | 0.49 mg | 20 mg | 2.5% | 10.9% | 4082 d |
| betaine | 89 mg | ~ | |||
| macronutrients | |||||
| Potasium, K | 466 mg | 2500 mg | 18.6% | 80.9% | 536 d |
| Calcium, CA | 136 mg | 1000 mg | 13.6% | 59.1% | 735 d |
| Magnesium, mg | 87 mg | 400 mg | 21.8% | 94.8% | 460 d |
| Sodium, Na | 70 mg | 1300 mg | 5.4% | 23.5% | 1857 d |
| Sarufa, S | 29.7 mg | 1000 mg | 3% | 13% | 3367 d |
| Phosphorus, P. | 56 mg | 800 mg | 7% | 30.4% | 1429 d |
| Tsvaga Elements | |||||
| Simbi, Kutenda | 3.57 mg | 18 mg | 19.8% | 86.1% | 504 d |
| Manganese, Mn | 0.935 mg | 2 mg | 46.8% | 203.5% | 214 d |
| Mhangura, Cu | 174 magiramu | 1000 magiramu | 17.4% | 75.7% | 575 d |
| Selenium, Kana | 1.5 magiramu | 55 magiramu | 2.7% | 11.7% | 3667 d |
| Fluorine, F | 37.8 magiramu | 4000 magiramu | 0.9% | 3.9% | 10582 d |
| Zingi, Zn | 0.76 mg | 12 mg | 6.3% | 27.4% | 1579 d |
| Digestible makabhohaidhiretsi | |||||
| Mono- uye disaccharides (shuga) | 0.43 d | hukuru 100 г | |||
| Zvakakosha Amino Acids | |||||
| Arginine * | 0.168 d | ~ | |||
| valine | 0.168 d | ~ | |||
| Histidine * | 0.066 d | ~ | |||
| Isoleucine | 0.152 d | ~ | |||
| leucine | 0.231 d | ~ | |||
| lysine | 0.182 d | ~ | |||
| methionine | 0.055 d | ~ | |||
| threonine | 0.127 d | ~ | |||
| tryptophan | 0.04 d | ~ | |||
| phenylalanine | 0.134 d | ~ | |||
| Inogona kutsiva amino acids | |||||
| alanine | 0.147 d | ~ | |||
| Aspartic asidhi | 0.25 d | ~ | |||
| glycine | 0.14 d | ~ | |||
| Glutamic acid | 0.357 d | ~ | |||
| proline | 0.116 d | ~ | |||
| serine | 0.107 d | ~ | |||
| tyrosin | 0.113 d | ~ | |||
| cysteine | 0.035 d | ~ | |||
| Yakaguta mafuta acids | |||||
| Yakaguta mafuta acids | 0.043 d | hukuru 18.7 г | |||
| 14: 0 Zvangu | 0.006 d | ~ | |||
| 16: 0 Palmitic | 0.033 d | ~ | |||
| 18:0 Stearin | 0.003 d | ~ | |||
| Monounsaturated mafuta acids | 0.006 d | min 16.8 г | |||
| 16:1 Palmitoleic | 0.003 d | ~ | |||
| 18:1 Olein (omega-9) | 0.003 d | ~ | |||
| Polyunsaturated mafuta acids | 0.109 d | kubva 11.2 kuna 20.6 | 1% | 4.3% | |
| 18:2 Linoleic | 0.017 d | ~ | |||
| 18:3 Linolenic | 0.092 d | ~ | |||
| Omega-3 fatty acids | 0.092 d | kubva 0.9 kuna 3.7 | 10.2% | 44.3% | |
| Omega-6 fatty acids | 0.017 d | kubva 4.7 kuna 16.8 | 0.4% | 1.7% |
Iko kukosha kwesimba kuri 23 kcal.
- mukombe = 180 g (41.4 kCal)
Sipinachi, yakabikwa, haina munyu akapfuma mavitamini uye zvicherwa zvakadai se: vitamini A - 58,2%, beta-carotene - 125,8%, vhitamini B2 - 13,1%, vhitamini B6 - 12,1%, vhitamini B9 - 36,5%, vhitamini E - 13,9%, vhitamini K - 411,3%, potasium - 18,6%, calcium - 13,6%, magnesium - 21,8%, iron - 19,8%, manganese - 46,8%, mhangura - 17,4%
- vhitamini A inokonzeresa kusimukira, kuita basa rekubereka, ganda uye hutano hwemaziso, uye kuchengetedza hutachiona.
- B-carotene iri provitamin A uye ine antioxidant zvivakwa. 6 mcg ye beta-carotene yakaenzana ne1 mcg yevhitamini A.
- Vitamin B2 inobatanidzwa mukugadzirisa redox, inowedzera kunzwisisika kwemavara e-visual analyzer uye kushandiswa kwerima. Kudya kwakakwana kwevhitamini B2 kunofambidzana nekutyorwa kwemamiriro eganda, mucous membranes, kukanganiswa kwechiedza uye kuona kwemadekwani.
- Vitamin B6 inobatanidzwa mukuchengetedzwa kwehutachiona hwehutachiona, kudzivirirwa uye nzira dzinofadza mukati memutsetse wepakati, mukushandurwa kweamino acids, mumetabolism ye tryptophan, lipids uye nucleic acids, inobatsira pakuumbwa kwemazuva ano erythrocyte, kuchengetedza kweyakajairika nhanho. ye homocysteine muropa. Kudya kwakakwana kwevhitamini B6 kunoperekedzwa nekuderera kwechido, kutyora mamiriro eganda, kukura kwehomocysteinemia, kupererwa neropa.
- Vitamin B6 se coenzyme, ivo vanotora chikamu mune metabolism ye nucleic acids uye amino acids. Kushomeka kwehukama kunotungamira mukukanganisa kusanganisa kweiyo nucleic acids uye mapuroteni, izvo zvinoguma nekudzivirirwa kwesero kukura uye kupatsanurwa, kunyanya mukukurumidza kuwedzera matishu: pfupa remukati, ura hwepamuviri epithelium, nezvimwe. kushomeka kwezvokudya zvinovaka muviri, kusagadzikana kwekuberekwa uye kusagadzikana kwekukura kwemwana. Sangano rakasimba rakaratidzirwa pakati pemafolate uye homocysteine mazinga uye njodzi yehutano hwemwoyo.
- vhitamini E ane antioxidant ehupfumi, anodikanwa kuti mashandiro egonads, yemwoyo mhasuru, ari epasi rese kugadzikana kwema cell membranes. Nekushomeka kwevhitamini E, hemolysis ye erythrocyte uye kusagadzikana kwetsinga kunoonekwa.
- Vitamin K inodzora kugwamba kweropa. Kushaikwa kwevhitamini K kunotungamira mukuwedzera kwekuvhara kweropa nguva, zvakaderedzwa zveprothrombin muropa.
- potassium ndiyo main intracellular ion iyo inotora chikamu mukutonga kwemvura, acid uye electrolyte chiyero, inotora chikamu muzvirongwa zvetsinga dzemanzwiro, kumanikidza mutemo.
- karusiyamu ndicho chikamu chikuru chemapfupa edu, chinoita semutongi wegadziriro yetsinga, chinotora chikamu mukudzvanya kwetsandanyama. Kushaikwa kweCalcium kunotungamira mukudzora kwemuzongoza, mapfupa epelvic nemumicheto yezasi, kunowedzera njodzi ye osteoporosis.
- Magnesium inotora chikamu musimba metabolism, synthesis yemapuroteni, nucleic acids, ine simba rinogadzikana pama membrane, inofanirwa kuchengetedza homeostasis ye calcium, potasium uye sodium. Kushaikwa kwemagniziyamu kunotungamira ku hypomagnesemia, njodzi yakawedzera yekubatwa neBP, chirwere chemwoyo.
- simbi chikamu chemapuroteni emabasa akasiyana siyana, kusanganisira enzymes. Inotora chikamu mukutakura kwemaerekitironi, okisijeni, inovimbisa iyo redox reaction uye activation ye peroxidation. Kusakwana kwekushandisa kunotungamira ku hypochromic anemia, myoglobin-inoshaya atony yemasaga emhasuru, kuwedzera kuneta, myocardiopathy, atrophic gastritis.
- Manganese anotora chikamu pakuumbwa kwepfupa uye inoenderana nyama, iri chikamu chema enzymes anobatanidzwa mune metabolism yemamino acids, makabhohaidhiretsi, catecholamines; Zvakakosha pakuumbwa kwecholesterol uye nucleotides. Kusakwana kwekushandisa kunofambidzana nekuderera mukukura, kusagadzikana muhurongwa hwekubereka, kuwedzera kusimba kwemapfupa emapundu, kusagadzikana kwehydrohydrate uye lipid metabolism.
- mhangura chikamu chemakemikari ane redox chiitiko uye inobatanidzwa nesimbi metabolism, inomutsa kunwiswa kwemapuroteni uye makabhohaidhiretsi. Inotora chikamu mumatanho ekupa matukisi emuviri wemunhu neoksijeni. Kushomeka kunoratidzwa nekusagadzikana mukuumbwa kweiyo yemoyo system uye mafupa, kukura kweanobatanidza matissue dysplasia.
Tags: macalorie zvirimo 23 kcal, makemikari akagadzirwa, kukosha kwehutano, mavitamini, zvicherwa, chii chinonzi Spinach, chakabikwa, chisina munyu, macalorie, zvinovaka muviri, zvinobatsira zvinhu Sipinachi, yakabikwa, isina munyu