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 | 322 mg | 1300 mg | 24.8% | 72.9% | 404 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 | 0.036 g | Max 18.7 г | |||
| 16:0 Palmitic | 0.036 g | ~ | |||
| Polyunsaturated gaʻoa oona | 0.086 g | mai le 11.2 i le 20.6 | 0.8% | 2.4% | |
| 18: 3 Linolenic | 0.086 g | ~ | |||
| Omega-3 fesoasoani gaʻo | 0.086 g | mai le 0.9 i le 3.7 | 9.6% | 28.2% |
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, greens, tipi, aisa, kuka, ma 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 tuʻufaʻatasiga, meaʻai aoga, vitamini, minerale, mea e aoga mo Spinach, laʻau, tipi, aisa, kuka, ma masima, calories, meaʻai, mea aoga Spinach, greens, tipi, faʻaisa, kuka, ma masima