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 | 2.81 g | 76 g | 3.7% | 16.1% | 2705 g |
| gaʻo | 0.5 g | 56 g | 0.9% | 3.9% | 11200 g |
| Carbohydrates | 1 g | 219 g | 0.5% | 2.2% | 21900 g |
| Alava alava | 2.4 g | 20 g | 12% | 52.2% | 833 g |
| vai | 91.78 g | 2273 g | 4% | 17.4% | 2477 g |
| lefulefu | 1.51 g | ~ | |||
| vaitamini | |||||
| Vitamini A, RE | 490 µg | 900 µg | 54.4% | 236.5% | 184 g |
| beta carotenes | 5.881 mg | 5 mg | 117.6% | 511.3% | 85 g |
| Lutein + Zeaxanthin | 10575 µg | ~ | |||
| Vitamini B1, thiamine | 0.016 mg | 1.5 mg | 1.1% | 4.8% | 9375 g |
| Vitamini B2, riboflavin | 0.138 mg | 1.8 mg | 7.7% | 33.5% | 1304 g |
| Vitamini B4, filifili | 18.4 mg | 500 mg | 3.7% | 16.1% | 2717 g |
| Vitamini B5, pantothenic | 0.047 mg | 5 mg | 0.9% | 3.9% | 10638 g |
| Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 21.7% | 2000 g |
| Vitamini B9, folate | 98 µg | 400 µg | 24.5% | 106.5% | 408 g |
| Vitamini C, ascorbic | 14.3 mg | 90 mg | 15.9% | 69.1% | 629 g |
| Vitamini E, alpha tocopherol, TE | 1.94 mg | 15 mg | 12.9% | 56.1% | 773 g |
| Vitamini K, phylloquinone | 461.6 µg | 120 µg | 384.7% | 1672.6% | 26 g |
| Vitamini PP, NE | 0.388 mg | 20 mg | 1.9% | 8.3% | 5155 g |
| Betaine | 83.2 mg | ~ | |||
| macronutrients | |||||
| Potasiuma, K | 346 mg | 2500 mg | 13.8% | 60% | 723 g |
| Kalisiu, CA | 127 mg | 1000 mg | 12.7% | 55.2% | 787 g |
| Magnesium, mg | 76 mg | 400 mg | 19% | 82.6% | 526 g |
| Sodium, Na | 322 mg | 1300 mg | 24.8% | 107.8% | 404 g |
| Sulphur, S | 28.1 mg | 1000 mg | 2.8% | 12.2% | 3559 g |
| Phosphorus, P. | 44 mg | 800 mg | 5.5% | 23.9% | 1818 g |
| Lolomi elemene | |||||
| Uʻamea, Fe | 2.3 mg | 18 mg | 12.8% | 55.7% | 783 g |
| Manganese, Mn | 0.597 mg | 2 mg | 29.9% | 130% | 335 g |
| Apamemea, Cu | 180 µg | 1000 µg | 18% | 78.3% | 556 g |
| Seleniuma, Se | 1.4 µg | 55 µg | 2.5% | 10.9% | 3929 g |
| Zinc, Zn | 0.46 mg | 12 mg | 3.8% | 16.5% | 2609 g |
| Oona e mafai ona faʻaleagaina | |||||
| Mono- ma disaccharides (suka) | 0.4 g | Max 100 г | |||
| Taua Amino Oona | |||||
| Arginine * | 0.159 g | ~ | |||
| valea | 0.158 g | ~ | |||
| Histidine * | 0.062 g | ~ | |||
| Isoleucine | 0.144 g | ~ | |||
| leucine | 0.219 g | ~ | |||
| lysine | 0.172 g | ~ | |||
| methionine | 0.052 g | ~ | |||
| threonine | 0.12 g | ~ | |||
| tryptophan | 0.038 g | ~ | |||
| phenylalanine | 0.127 g | ~ | |||
| Suia amino acids | |||||
| alanina | 0.139 g | ~ | |||
| Aspartic acid | 0.236 g | ~ | |||
| glycine | 0.132 g | ~ | |||
| glutamic acid | 0.338 g | ~ | |||
| proline | 0.11 g | ~ | |||
| serine | 0.102 g | ~ | |||
| tyrosin | 0.106 g | ~ | |||
| cysteine | 0.034 g | ~ | |||
| Oona gaʻo gaʻo | |||||
| Oona gaʻo gaʻo | 0.081 g | Max 18.7 г | |||
| 14:0 Myristic | 0.012 g | ~ | |||
| 16:0 Palmitic | 0.064 g | ~ | |||
| 18:0 Stearin | 0.005 g | ~ | |||
| Monounsaturated gaʻoa oona | 0.013 g | min 16.8 g | 0.1% | 0.4% | |
| 16: 1 Palmitoleic | 0.006 g | ~ | |||
| 18:1 Olein (omega-9) | 0.006 g | ~ | |||
| Polyunsaturated gaʻoa oona | 0.211 g | mai le 11.2 i le 20.6 | 1.9% | 8.3% | |
| 18: 2 Linoleic | 0.033 g | ~ | |||
| 18: 3 Linolenic | 0.178 g | ~ | |||
| Omega-3 fesoasoani gaʻo | 0.178 g | mai le 0.9 i le 3.7 | 19.8% | 86.1% | |
| Omega-6 fesoasoani gaʻo | 0.033 g | mai le 4.7 i le 16.8 | 0.7% | 3% |
O le malosi aoga o le 23 kcal.
- ipu = 214 g (49.2 kCal)
Spinach, apa, mago, leai se marinade mauoa i vitamini ma minerale e pei o: vitamini A - 54,4%, beta-carotene - 117,6%, vitamini B9 - 24,5%, vitamini C - 15,9%, vitamini E - 12,9%, vitamini K - 384,7%, potassium - 13,8%, calcium - 12,7%, magnesium - 19%, uʻamea - 12,8%, manganese - 29,9%, 'apamemea - 18%
- 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 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: calorie anotusi 23 kcal, vailaʻau tuʻufaʻatasiga, meaʻai aoga, vitamini, minerale, o le a le mea e aoga ai le Spinach, apa, mea mamago e aunoa ma le faʻafefete, kalori, meaʻai, mea aoga Spinach, apa, oloa mago e aunoa ma le faʻafefete.