Taua o meaʻai ma mea fai vailaʻau.
O le laulau o loʻo faʻaalia ai mea o loʻo i totonu o gaʻo (kalori, polotini, gaʻo, gaʻo o le tino, vitamini ma minerale) i le 100 kalama vaega taumafa.
| Faigaluega | tele | Norm ** | % o le masani i le 100 g | % o le masani i le 100 kcal | 100% masani |
| Taua ole kalori | 13 kcal | 1684 kcal | 0.8% | 6.2% | 12954 g |
| Puipuia | 1.5 g | 76 g | 2% | 15.4% | 5067 g |
| gaʻo | 0.2 g | 56 g | 0.4% | 3.1% | 28000 g |
| Carbohydrates | 1.18 g | 219 g | 0.5% | 3.8% | 18559 g |
| Alava alava | 1 g | 20 g | 5% | 38.5% | 2000 g |
| vai | 95.32 g | 2273 g | 4.2% | 32.3% | 2385 g |
| lefulefu | 0.8 g | ~ | |||
| vaitamini | |||||
| Vitamini A, RE | 223 µg | 900 µg | 24.8% | 190.8% | 404 g |
| Alefa Carotene | 1 µg | ~ | |||
| beta carotenes | 2.681 mg | 5 mg | 53.6% | 412.3% | 186 g |
| Lutein + Zeaxanthin | 40 µg | ~ | |||
| Vitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 20.8% | 3750 g |
| Vitamini B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 30% | 2571 g |
| Vitamini B4, filifili | 6.4 mg | 500 mg | 1.3% | 10% | 7813 g |
| Vitamini B5, pantothenic | 0.088 mg | 5 mg | 1.8% | 13.8% | 5682 g |
| Vitamini B6, pyridoxine | 0.194 mg | 2 mg | 9.7% | 74.6% | 1031 g |
| Vitamini B9, folate | 66 µg | 400 µg | 16.5% | 126.9% | 606 g |
| Vitamini C, ascorbic | 45 mg | 90 mg | 50% | 384.6% | 200 g |
| Vitamini E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 4.6% | 16667 g |
| Vitamini K, phylloquinone | 45.5 µg | 120 µg | 37.9% | 291.5% | 264 g |
| Vitamini PP, NE | 0.5 mg | 20 mg | 2.5% | 19.2% | 4000 g |
| Betaine | 0.3 mg | ~ | |||
| macronutrients | |||||
| Potasiuma, K | 252 mg | 2500 mg | 10.1% | 77.7% | 992 g |
| Kalisiu, CA | 105 mg | 1000 mg | 10.5% | 80.8% | 952 g |
| Magnesium, mg | 19 mg | 400 mg | 4.8% | 36.9% | 2105 g |
| Sodium, Na | 65 mg | 1300 mg | 5% | 38.5% | 2000 g |
| Sulphur, S | 15 mg | 1000 mg | 1.5% | 11.5% | 6667 g |
| Phosphorus, P. | 37 mg | 800 mg | 4.6% | 35.4% | 2162 g |
| Lolomi elemene | |||||
| Uʻamea, Fe | 0.8 mg | 18 mg | 4.4% | 33.8% | 2250 g |
| Manganese, Mn | 0.159 mg | 2 mg | 8% | 61.5% | 1258 g |
| Apamemea, Cu | 21 µg | 1000 µg | 2.1% | 16.2% | 4762 g |
| Seleniuma, Se | 0.5 µg | 55 µg | 0.9% | 6.9% | 11000 g |
| Zinc, Zn | 0.19 mg | 12 mg | 1.6% | 12.3% | 6316 g |
| Oona e mafai ona faʻaleagaina | |||||
| Mono- ma disaccharides (suka) | 1.18 g | Max 100 г | |||
| Taua Amino Oona | |||||
| Arginine * | 0.084 g | ~ | |||
| valea | 0.066 g | ~ | |||
| Histidine * | 0.026 g | ~ | |||
| Isoleucine | 0.085 g | ~ | |||
| leucine | 0.088 g | ~ | |||
| lysine | 0.089 g | ~ | |||
| methionine | 0.009 g | ~ | |||
| threonine | 0.049 g | ~ | |||
| tryptophan | 0.015 g | ~ | |||
| phenylalanine | 0.044 g | ~ | |||
| Suia amino acids | |||||
| alanina | 0.086 g | ~ | |||
| Aspartic acid | 0.108 g | ~ | |||
| glycine | 0.043 g | ~ | |||
| glutamic acid | 0.36 g | ~ | |||
| proline | 0.031 g | ~ | |||
| serine | 0.048 g | ~ | |||
| tyrosin | 0.029 g | ~ | |||
| cysteine | 0.017 g | ~ | |||
| Oona gaʻo gaʻo | |||||
| Oona gaʻo gaʻo | 0.027 g | Max 18.7 г | |||
| 12: 0 Louic | 0.001 g | ~ | |||
| 14:0 Myristic | 0.001 g | ~ | |||
| 16:0 Palmitic | 0.024 g | ~ | |||
| 18:0 Stearin | 0.001 g | ~ | |||
| Monounsaturated gaʻoa oona | 0.015 g | min 16.8 g | 0.1% | 0.8% | |
| 18:1 Olein (omega-9) | 0.015 g | ~ | |||
| Polyunsaturated gaʻoa oona | 0.096 g | mai le 11.2 i le 20.6 | 0.9% | 6.9% | |
| 18: 2 Linoleic | 0.042 g | ~ | |||
| 18: 3 Linolenic | 0.055 g | ~ | |||
| Omega-3 fesoasoani gaʻo | 0.055 g | mai le 0.9 i le 3.7 | 6.1% | 46.9% | |
| Omega-6 fesoasoani gaʻo | 0.042 g | mai le 4.7 i le 16.8 | 0.9% | 6.9% |
O le malosi aoga o le 13 kcal.
- ipu, sasaina = 70 g (9.1 kCal)
- lau = 14 g (1.8 kcal)
- ulu = 840 g (109.2 kCal)
Bok choy (pak choy, kapisi Saina) tamaoaiga i vitamini ma minerals pei o: vitamini A - 24,8%, beta-carotene - 53,6%, vitamini B9 - 16,5%, vitamini C - 50%, vitamini K - 37,9%
- vitamini A e nafa ma le atinaeina masani, toe fanau gaioiga, paʻu ma mata maloloina, ma le faatumauina o le puipuiga.
- B-karotene o le provitamin A ma ei ai ana vailaʻau faʻamalosi tino. 6 mcg o beta-carotene e tutusa ma le 1 mcg o vaitamini A.
- vitamini B6 o se coenzyme, latou te auai i le metabolism o le nucleic acid ma amino acids. O le le lava o le folate e tau atu ai i le faaletonu o le tuufaatasiga o le nucleic acid ma le polotini, ma e iʻu ai i le taofiofia o le tuputupu aʻe ma le vaevaeina o sela, ae maise lava i le vave lololo o aano o le tino: ponaivi ponaivi, epithelium o le manava, ma isi. le lava meaai, faaletonu fanau mai ma faaletonu atinae o le tamaititi. O se malosi faʻalapotopotoga ua faʻaalia i le va folate ma homocysteine tulaga ma le ono aʻafia i faʻamaʻi fatu.
- vitamini C auai i redox tali atu, o le faʻagaioiga o le immune system, faʻalauteleina le mitiia o le uʻamea. O le le lava e taʻitaʻiina atu ai i tolo e gagau ma tafetotoi, isu o le isu ona o le faateleina o le permeability ma le vaivai o capillaries o le toto.
- vitamini K faʻatulafonoina faʻaputuga toto. Le lava o vitamini K e tau atu i le faʻateleina o le toto taimi faʻaputuputu, o le tuʻuina i lalo mea o le prothrombin i le toto.
pine: calorie anotusi 13 kcal, vailaʻau vailaʻau, meaʻai aoga, vitamini, minerale, o le a le Bok-choy (pak-choy, kapisi Saina) aoga mo, kalori, meaʻai, mea aoga o Bok-choy (pak-choy, kapisi Saina)