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 | 23 kcal | 1684 kcal | 1.4% | 6.1% | 7322 g |
| Puipuia | 2.97 g | 76 g | 3.9% | 17% | 2559 g |
| gaʻo | 0.26 g | 56 g | 0.5% | 2.2% | 21538 g |
| Carbohydrates | 1.35 g | 219 g | 0.6% | 2.6% | 16222 g |
| Alava alava | 2.4 g | 20 g | 12% | 52.2% | 833 g |
| vai | 91.21 g | 2273 g | 4% | 17.4% | 2492 g |
| lefulefu | 1.81 g | ~ | |||
| vaitamini | |||||
| Vitamini A, RE | 524 µg | 900 µg | 58.2% | 253% | 172 g |
| beta carotenes | 6.288 mg | 5 mg | 125.8% | 547% | 80 g |
| Lutein + Zeaxanthin | 11308 µg | ~ | |||
| Vitamini B1, thiamine | 0.095 mg | 1.5 mg | 6.3% | 27.4% | 1579 g |
| Vitamini B2, riboflavin | 0.236 mg | 1.8 mg | 13.1% | 57% | 763 g |
| Vitamini B4, filifili | 19.7 mg | 500 mg | 3.9% | 17% | 2538 g |
| Vitamini B5, pantothenic | 0.145 mg | 5 mg | 2.9% | 12.6% | 3448 g |
| Vitamini B6, pyridoxine | 0.242 mg | 2 mg | 12.1% | 52.6% | 826 g |
| Vitamini B9, folate | 146 µg | 400 µg | 36.5% | 158.7% | 274 g |
| Vitamini C, ascorbic | 9.8 mg | 90 mg | 10.9% | 47.4% | 918 g |
| Vitamini E, alpha tocopherol, TE | 2.08 mg | 15 mg | 13.9% | 60.4% | 721 g |
| Vitamini K, phylloquinone | 493.6 µg | 120 µg | 411.3% | 1788.3% | 24 g |
| Vitamini PP, NE | 0.49 mg | 20 mg | 2.5% | 10.9% | 4082 g |
| Betaine | 89 mg | ~ | |||
| macronutrients | |||||
| Potasiuma, K | 466 mg | 2500 mg | 18.6% | 80.9% | 536 g |
| Kalisiu, CA | 136 mg | 1000 mg | 13.6% | 59.1% | 735 g |
| Magnesium, mg | 87 mg | 400 mg | 21.8% | 94.8% | 460 g |
| Sodium, Na | 306 mg | 1300 mg | 23.5% | 102.2% | 425 g |
| Sulphur, S | 29.7 mg | 1000 mg | 3% | 13% | 3367 g |
| Phosphorus, P. | 56 mg | 800 mg | 7% | 30.4% | 1429 g |
| Lolomi elemene | |||||
| Uʻamea, Fe | 3.57 mg | 18 mg | 19.8% | 86.1% | 504 g |
| Manganese, Mn | 0.935 mg | 2 mg | 46.8% | 203.5% | 214 g |
| Apamemea, Cu | 174 µg | 1000 µg | 17.4% | 75.7% | 575 g |
| Seleniuma, Se | 1.5 µg | 55 µg | 2.7% | 11.7% | 3667 g |
| Fluorine, F | 37.8 µg | 4000 µg | 0.9% | 3.9% | 10582 g |
| Zinc, Zn | 0.76 mg | 12 mg | 6.3% | 27.4% | 1579 g |
| Oona e mafai ona faʻaleagaina | |||||
| Mono- ma disaccharides (suka) | 0.43 g | Max 100 г | |||
| Taua Amino Oona | |||||
| Arginine * | 0.168 g | ~ | |||
| valea | 0.168 g | ~ | |||
| Histidine * | 0.066 g | ~ | |||
| Isoleucine | 0.152 g | ~ | |||
| leucine | 0.231 g | ~ | |||
| lysine | 0.182 g | ~ | |||
| methionine | 0.055 g | ~ | |||
| threonine | 0.127 g | ~ | |||
| tryptophan | 0.04 g | ~ | |||
| phenylalanine | 0.134 g | ~ | |||
| Suia amino acids | |||||
| alanina | 0.147 g | ~ | |||
| Aspartic acid | 0.25 g | ~ | |||
| glycine | 0.14 g | ~ | |||
| glutamic acid | 0.357 g | ~ | |||
| proline | 0.116 g | ~ | |||
| serine | 0.107 g | ~ | |||
| tyrosin | 0.113 g | ~ | |||
| cysteine | 0.035 g | ~ | |||
| Oona gaʻo gaʻo | |||||
| Oona gaʻo gaʻo | 0.043 g | Max 18.7 г | |||
| 14:0 Myristic | 0.006 g | ~ | |||
| 16:0 Palmitic | 0.033 g | ~ | |||
| 18:0 Stearin | 0.003 g | ~ | |||
| Monounsaturated gaʻoa oona | 0.006 g | min 16.8 g | |||
| 16: 1 Palmitoleic | 0.003 g | ~ | |||
| 18:1 Olein (omega-9) | 0.003 g | ~ | |||
| Polyunsaturated gaʻoa oona | 0.109 g | mai le 11.2 i le 20.6 | 1% | 4.3% | |
| 18: 2 Linoleic | 0.017 g | ~ | |||
| 18: 3 Linolenic | 0.092 g | ~ | |||
| Omega-3 fesoasoani gaʻo | 0.092 g | mai le 0.9 i le 3.7 | 10.2% | 44.3% | |
| Omega-6 fesoasoani gaʻo | 0.017 g | mai le 4.7 i le 16.8 | 0.4% | 1.7% |
O le malosi aoga o le 23 kcal.
- ipu = 180 g (41.4 kCal)
Spinach, vela, ma masima tamaoaiga i vitamini ma minerals pei o: vitamini A - 58,2%, beta-carotene - 125,8%, vitamini B2 - 13,1%, vitamini B6 - 12,1%, vitamini B9 - 36,5%, vitamini E - 13,9%, vitamini K - 411,3%, potasium - 18,6%, calcium - 13,6%, magnesium - 21,8%, uʻamea - 19,8%, manganese - 46,8%, apamemea - 17,4%
- 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 B2 auai i redox tali atu, faʻalauteleina le lanu lagona o le vaʻaia vaʻaia ma pogisa fetuʻunaʻi. O le le lava o taumafa o le vaitamini B2 e o faatasi ma le soliga o le tulaga o le paʻu, mucous membrane, faʻaleagaina le malamalama ma le pogisa vaʻai.
- vitamini B6 auai i le tausiga o le tali atu puipuia, taofia ma le faʻaosofia o gaioiga i le totonugalemu o le tino sisitema, i le liua o amino acids, i le metabolism o le tryptophan, lipids ma nucleic acid, fesoasoani i le masani fausiaina o erythrocytes, tausiga o le tulaga masani o le homocysteine i le toto. O le le lava o taumafa o le vaitamini B6 eo mai ma le paʻu o le manaʻoga, o le solia o le tulaga o le paʻu, o le atinaʻeina o le homocysteinemia, anemia.
- 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 E o loʻo ia te ia ni mea totino puipuia, e manaʻomia mo le faʻagaioiga o gonad, maso maso, o se faʻamautuina lautele o sela sela. Faatasi ai ma le le lava o vitamini E, hemolysis o erythrocytes ma neurological faaletonu ua matauina.
- 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.
- paluka o le autu intracellular ion o loʻo auai i le faʻatulafonoina o le vai, acid ma paleni electrolyte, auai i le faʻagasologa o neula lagona, faʻatonutonuina o le mamafa
- kalisiu o le vaega autu o tatou ponaivi, galue o se faʻatonutonu o le neula tino, auai i maso maso. O le le lava o le kalisiu e tau atu i le faʻaitiitia o le ivitū, ponaivi ponaivi ma pito pito i lalo, faʻateleina le ono o le osteoporosis.
- Magnesium auai i le malosi metabolism, tuʻufaʻatasia o polotini, nucleic acid, ei ai se faʻamautinoaina aafiaga luga membrane, e talafeagai e tausia homeostasis o kalisiu, potassium ma sodium. Le lava o le magnesium e tau atu ai i le hypomagnesemia, o le faateleina o le lamatiaga o le atiaʻe toto maualuga, maʻi fatu.
- uʻamea o se vaega o polotini o gaioiga eseese, e aofia ai enzymes. Auai i le felauaiga o eletise, okesene, faʻamautinoa le ala o redox tali ma faʻagaoioia o le peroxidation. O le le lava taumafaina e tau atu ai i le hypochromic anemia, myoglobin-le lava atony o auivi maso, faateleina le lelava, myocardiopathy, atrophic gastritis.
- Manganese auai i le fausiaina o ponaivi ma fesoʻotaʻiga aʻa, o se vaega o le enzymes aofia ai i le metabolism o amino acids, gaʻo oona, catecholamines; taua mo le tuʻufaʻatasia o le cholesterol ma nucleotides. O le le lava taumafa o loʻo faʻatasi ma le faifai lemu o le tuputupu aʻe, faʻaletonu i le faiga fanautama, faʻateleina fragility o ponaivi vaega, faʻafitauli o le gaʻo o le gaʻo ma le lipid metabolism.
- apamemea o se vaega o enzymes ma redox gaioiga ma aʻafia i le uʻamea metabolism, faʻaosofia le mitiia o polotini ma gaʻo. Auai i le gaioiga o le saunia o aano o le tagata tino ma le okesene. O le le lava e aliali mai i faʻaletonu i le fausiaina o le fatu fatuga tino ma auivi, o le atinaʻeina o le fesoʻotaʻiga o autafa displasia.
pine: kalori mea i totonu 23 kcal, vailaʻau vailaʻau, aoga paleni, vitamini, minerale, faʻapefea aoga Spinach, vela, ma masima, kalori, meaʻai aoga, aoga mea Spinach, vela, ma masima