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 | 34 kcal | 1684 kcal | 2% | 5.9% | 4953 g |
| Puipuia | 4.01 g | 76 g | 5.3% | 15.6% | 1895 g |
| gaʻo | 0.87 g | 56 g | 1.6% | 4.7% | 6437 g |
| Carbohydrates | 1.1 g | 219 g | 0.5% | 1.5% | 19909 g |
| Alava alava | 3.7 g | 20 g | 18.5% | 54.4% | 541 g |
| vai | 88.94 g | 2273 g | 3.9% | 11.5% | 2556 g |
| lefulefu | 1.39 g | ~ | |||
| vaitamini | |||||
| Vitamini A, RE | 603 µg | 900 µg | 67% | 197.1% | 149 g |
| beta carotenes | 7.237 mg | 5 mg | 144.7% | 425.6% | 69 g |
| Lutein + Zeaxanthin | 15690 µg | ~ | |||
| Vitamini B1, thiamine | 0.078 mg | 1.5 mg | 5.2% | 15.3% | 1923 g |
| Vitamini B2, riboflavin | 0.176 mg | 1.8 mg | 9.8% | 28.8% | 1023 g |
| Vitamini B4, filifili | 24.8 mg | 500 mg | 5% | 14.7% | 2016 g |
| Vitamini B5, pantothenic | 0.075 mg | 5 mg | 1.5% | 4.4% | 6667 g |
| Vitamini B6, pyridoxine | 0.136 mg | 2 mg | 6.8% | 20% | 1471 g |
| Vitamini B9, folate | 121 µg | 400 µg | 30.3% | 89.1% | 331 g |
| Vitamini C, ascorbic | 2.2 mg | 90 mg | 2.4% | 7.1% | 4091 g |
| Vitamini E, alpha tocopherol, TE | 3.54 mg | 15 mg | 23.6% | 69.4% | 424 g |
| beta tocopherol | 0.01 mg | ~ | |||
| Tocopherol tele | 0.17 mg | ~ | |||
| Vitamini K, phylloquinone | 540.7 µg | 120 µg | 450.6% | 1325.3% | 22 g |
| Vitamini PP, NE | 0.439 mg | 20 mg | 2.2% | 6.5% | 4556 g |
| Betaine | 112 mg | ~ | |||
| macronutrients | |||||
| Potasiuma, K | 302 mg | 2500 mg | 12.1% | 35.6% | 828 g |
| Kalisiu, CA | 153 mg | 1000 mg | 15.3% | 45% | 654 g |
| Magnesium, mg | 82 mg | 400 mg | 20.5% | 60.3% | 488 g |
| Sodium, Na | 97 mg | 1300 mg | 7.5% | 22.1% | 1340 g |
| Sulphur, S | 40.1 mg | 1000 mg | 4% | 11.8% | 2494 g |
| Phosphorus, P. | 50 mg | 800 mg | 6.3% | 18.5% | 1600 g |
| Lolomi elemene | |||||
| Uʻamea, Fe | 1.96 mg | 18 mg | 10.9% | 32.1% | 918 g |
| Manganese, Mn | 0.717 mg | 2 mg | 35.9% | 105.6% | 279 g |
| Apamemea, Cu | 161 µg | 1000 µg | 16.1% | 47.4% | 621 g |
| Seleniuma, Se | 5.5 µg | 55 µg | 10% | 29.4% | 1000 g |
| Zinc, Zn | 0.49 mg | 12 mg | 4.1% | 12.1% | 2449 g |
| Oona e mafai ona faʻaleagaina | |||||
| Mono- ma disaccharides (suka) | 0.51 g | Max 100 г | |||
| Kulukose (dextrose) | 0.2 g | ~ | |||
| manuia | 0.21 g | ~ | |||
| fructose | 0.09 g | ~ | |||
| Taua Amino Oona | |||||
| Arginine * | 0.489 g | ~ | |||
| valea | 0.181 g | ~ | |||
| Histidine * | 0.049 g | ~ | |||
| Isoleucine | 0.128 g | ~ | |||
| leucine | 0.205 g | ~ | |||
| lysine | 0.256 g | ~ | |||
| methionine | 0.053 g | ~ | |||
| threonine | 0.22 g | ~ | |||
| tryptophan | 0.101 g | ~ | |||
| phenylalanine | 0.211 g | ~ | |||
| Suia amino acids | |||||
| alanina | 0.222 g | ~ | |||
| Aspartic acid | 0.436 g | ~ | |||
| glycine | 0.225 g | ~ | |||
| glutamic acid | 0.516 g | ~ | |||
| proline | 0.201 g | ~ | |||
| serine | 0.173 g | ~ | |||
| tyrosin | 0.219 g | ~ | |||
| cysteine | 0.029 g | ~ | |||
| Oona gaʻo gaʻo | |||||
| Oona gaʻo gaʻo | 0.157 g | Max 18.7 г | |||
| 16:0 Palmitic | 0.157 g | ~ | |||
| Polyunsaturated gaʻoa oona | 0.371 g | mai le 11.2 i le 20.6 | 3.3% | 9.7% | |
| 18: 3 Linolenic | 0.371 g | ~ | |||
| Omega-3 fesoasoani gaʻo | 0.371 g | mai le 0.9 i le 3.7 | 41.2% | 121.2% |
O le malosi aoga o le 34 kcal.
- 0,5 ipu = 95 g (32.3 kCal)
- afifi (10 oz) fuaina = 220 g (74.8 kCal)
Spinach, tipi lanu meamata, aisa, vela, leai se masima mauoa i vitamini ma minerale e pei o: vitamini A - 67%, beta-carotene - 144,7%, vitamini B9 - 30,3%, vitamini E - 23,6%, vitamini K - 450,6%, potassium - 12,1 ,15,3, 20,5%, calcium - 35,9%, magnesium - 16,1%, manganese - XNUMX%, kopa - 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 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.
- 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 34 kcal, vailaʻau vailaʻau, meaʻai aoga, vitamini, minerale, mea aoga mo Spinach, tipi greens, aisa, kuka, leai se masima, kalori, meaʻai, mea aoga Spinach, tipi greens, aisa, kuka, leai se masima