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 | 2.9 g | 76 g | 3.8% | 16.5% | 2621 g |
| gaʻo | 0.3 g | 56 g | 0.5% | 2.2% | 18667 g |
| Carbohydrates | 2 g | 219 g | 0.9% | 3.9% | 10950 g |
| acid oona | 0.1 g | ~ | |||
| Alava alava | 1.3 g | 20 g | 6.5% | 28.3% | 1538 g |
| vai | 91.6 g | 2273 g | 4% | 17.4% | 2481 g |
| lefulefu | 1.8 g | ~ | |||
| vaitamini | |||||
| Vitamini A, RE | 750 µg | 900 µg | 83.3% | 362.2% | 120 g |
| beta carotenes | 4.5 mg | 5 mg | 90% | 391.3% | 111 g |
| Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 29.1% | 1500 g |
| Vitamini B2, riboflavin | 0.25 mg | 1.8 mg | 13.9% | 60.4% | 720 g |
| Vitamini B4, filifili | 18 mg | 500 mg | 3.6% | 15.7% | 2778 g |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 26.1% | 1667 g |
| Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 21.7% | 2000 g |
| Vitamini B9, folate | 80 µg | 400 µg | 20% | 87% | 500 g |
| Vitamini C, ascorbic | 55 mg | 90 mg | 61.1% | 265.7% | 164 g |
| Vitamini E, alpha tocopherol, TE | 2.5 mg | 15 mg | 16.7% | 72.6% | 600 g |
| Vitamini H, biotin | 0.1 µg | 50 µg | 0.2% | 0.9% | 50000 g |
| Vitamini K, phylloquinone | 482.9 µg | 120 µg | 402.4% | 1749.6% | 25 g |
| Vitamini PP, NE | 1.2 mg | 20 mg | 6% | 26.1% | 1667 g |
| niacin | 0.6 mg | ~ | |||
| macronutrients | |||||
| Potasiuma, K | 774 mg | 2500 mg | 31% | 134.8% | 323 g |
| Kalisiu, CA | 106 mg | 1000 mg | 10.6% | 46.1% | 943 g |
| Silicon, Ioe | 51.2 mg | 30 mg | 170.7% | 742.2% | 59 g |
| Magnesium, mg | 82 mg | 400 mg | 20.5% | 89.1% | 488 g |
| Sodium, Na | 24 mg | 1300 mg | 1.8% | 7.8% | 5417 g |
| Sulphur, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 g |
| Phosphorus, P. | 83 mg | 800 mg | 10.4% | 45.2% | 964 g |
| Chlorine, Cl | 43.5 mg | 2300 mg | 1.9% | 8.3% | 5287 g |
| Lolomi elemene | |||||
| Alumini, Al | 104 µg | ~ | |||
| Bohr, B. | 37.1 µg | ~ | |||
| Vanadium, V | 7.9 µg | ~ | |||
| Uʻamea, Fe | 13.51 mg | 18 mg | 75.1% | 326.5% | 133 g |
| Iodine, ou | 15.9 µg | 150 µg | 10.6% | 46.1% | 943 g |
| Cobalt, Co | 1.6 µg | 10 µg | 16% | 69.6% | 625 g |
| Lithium, Li | 0.7 µg | ~ | |||
| Manganese, Mn | 0.897 mg | 2 mg | 44.9% | 195.2% | 223 g |
| Apamemea, 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 | ~ | |||
| Seleniuma, Se | 1 µg | 55 µg | 1.8% | 7.8% | 5500 g |
| Strontium, Matua | 67 µg | ~ | |||
| Fluorine, F | 44.6 µg | 4000 µg | 1.1% | 4.8% | 8969 g |
| Chrome, Cr | 2.8 µg | 50 µg | 5.6% | 24.3% | 1786 g |
| Zinc, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 g |
| Oona e mafai ona faʻaleagaina | |||||
| Pati ma dextrins | 0.1 g | ~ | |||
| Mono- ma disaccharides (suka) | 1.9 g | Max 100 г | |||
| Taua Amino Oona | 0.851 g | ~ | |||
| Arginine * | 0.13 g | ~ | |||
| valea | 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 | ~ | |||
| Suia amino acids | 1.263 g | ~ | |||
| alanina | 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 | ~ | |||
| tyrosin | 0.093 g | ~ | |||
| cysteine | 0.023 g | ~ | |||
| Oona gaʻo gaʻo | |||||
| Oona gaʻo gaʻo | 0.1 g | Max 18.7 г | |||
| Polyunsaturated gaʻoa oona | |||||
| Omega-3 fesoasoani gaʻo | 0.138 g | mai le 0.9 i le 3.7 | 15.3% | 66.5% | |
| Omega-6 fesoasoani gaʻo | 0.026 g | mai le 4.7 i le 16.8 | 0.6% | 2.6% |
O le malosi aoga o le 23 kcal.
Launiva tamaoaiga i vitamini ma minerals pei o: vitamini A - 83,3%, beta-carotene - 90%, vitamini B2 - 13,9%, vitamini B9 - 20%, vitamini C - 61,1%, vitamini E - 16,7, 402,4, 31%, vitamini K - 170,7%, potassium - 20,5%, silicon - 75,1%, magnesium - 16%, iron - 44,9%, cobalt - XNUMX%, manganese - XNUMX%
- 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 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
- Silicon e aofia ai o se faʻavae vaega i glycosaminoglycans ma faʻaosofia ai collagen synthesis.
- 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.
- Cobalt o se vaega o le vaitamini B12. Faʻagaoioina enzyme o gaʻo gaʻo le gaʻo ma le folic acid metabolism.
- 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.
FAASINI TUPE
pine: kalori mataupu 23 kcal, vailaʻau vailaʻau, aoga paleni, vitamini, minerals, faʻapefea ona aoga spinach, kalori, niuterene, aoga aoga o spinach
Taua malosiaga, poʻo kalori mataupu O le aofaʻi o le malosi faʻamalolo i le tino o le tagata mai meaai i le taimi o digestion. O le malosi o le oloa e fua ile kilo-kalori (kcal) poʻo le kilo-joules (kJ) ile 100 kalama. oloa O le kilocalorie na faʻaaogaina e fua ai le tau o le malosi o meaʻai e taʻua foi o le "calorie o meaʻai," o lona uiga o le kilopilo kilo e masani ona aveʻesea pe a faʻamautinoaina kalori i (kilo) kalori. Oe mafai ona vaʻai faʻapitoa auiliiliga malosi laulau mo oloa Rusia.
Le aoga taua - mea o loʻo i ai gaʻo, gaʻo ma polotini i totonu o le oloa.
Taua aoga i meaʻai - o se seti o meatotino a se meaʻai meaʻai, i le i ai o le tino o manaʻoga o se tagata mo le talafeagai vailaʻau ma le malosi ua faʻamalieina.
vaitamini, vailaʻau totoʻa manaʻomia i laʻititi aofaʻi i le taumafataga o tagata uma ma le tele o vertebrates. Vitamini e masani lava ona gaosia e laʻau ae le o manu. O aso uma manaʻoga tagata mo vitamini na o ni nai milligrams poʻo micrograms. E le pei o mea e le ola ai meaola, vitamini e faʻaleagaina e le vevela vevela. Tele vitamini e le mautu ma "leiloa" i taimi o kuka po o meaai gaosi.