Qiimaha nafaqada iyo halabuurka kiimikada.
Jadwalku wuxuu muujinayaa waxa ku jira nafaqooyinka (kalooriyeyaasha, borotiinnada, dufanka, karbohaydraytyada, fiitamiinnada iyo macdanta) halkii 100 grams qayb la cuni karo.
| Nafaqo | Tirada | Caadi ** | % caadiga ah 100 g | % caadiga ah 100 kcal | 100% caadi ah |
| Qiimaha kalooriga | 23 kCal | 1684 kCal | 1.4% | 6.1% | 7322 g |
| borotiin | 2.9 g | 76 g | 3.8% | 16.5% | 2621 g |
| Subagga | 0.3 g | 56 g | 0.5% | 2.2% | 18667 g |
| Karbo | 2 g | 219 g | 0.9% | 3.9% | 10950 g |
| acids acids | 0.1 g | ~ | |||
| Fiilooyinka Alimentary | 1.3 g | 20 g | 6.5% | 28.3% | 1538 g |
| Biyaha | 91.6 g | 2273 g | 4% | 17.4% | 2481 g |
| Ash | 1.8 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 750 μg | 900 μg | 83.3% | 362.2% | 120 g |
| carotenes beta | 4.5 mg | 5 mg | 90% | 391.3% | 111 g |
| Fiitamiin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 29.1% | 1500 g |
| Faytamiin B2, riboflavin | 0.25 mg | 1.8 mg | 13.9% | 60.4% | 720 g |
| Faytamiin B4, choline | 18 mg | 500 mg | 3.6% | 15.7% | 2778 g |
| Faytamiin B5, pantothenic | 0.3 mg | 5 mg | 6% | 26.1% | 1667 g |
| Faytamiin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 21.7% | 2000 g |
| Faytamiin B9, folate | 80 μg | 400 μg | 20% | 87% | 500 g |
| Faytamiin C, ascorbic | 55 mg | 90 mg | 61.1% | 265.7% | 164 g |
| Faytamiin E, alfa tocopherol, TE | 2.5 mg | 15 mg | 16.7% | 72.6% | 600 g |
| Faytamiin H, biotin | 0.1 μg | 50 μg | 0.2% | 0.9% | 50000 g |
| Faytamiin K, phylloquinone | 482.9 μg | 120 μg | 402.4% | 1749.6% | 25 g |
| Vitamin PP, MAYA | 1.2 mg | 20 mg | 6% | 26.1% | 1667 g |
| niacin | 0.6 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 774 mg | 2500 mg | 31% | 134.8% | 323 g |
| Kaalshiyam, Ca | 106 mg | 1000 mg | 10.6% | 46.1% | 943 g |
| Silicon, Haa | 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 |
| Baaruud, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 g |
| Fosfooraska, P | 83 mg | 800 mg | 10.4% | 45.2% | 964 g |
| Koloriin, Cl | 43.5 mg | 2300 mg | 1.9% | 8.3% | 5287 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 104 μg | ~ | |||
| Bohr, B. | 37.1 μg | ~ | |||
| Vanadium, V | 7.9 μg | ~ | |||
| Birta, Fe | 13.51 mg | 18 mg | 75.1% | 326.5% | 133 g |
| Iodine, I | 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 |
| Naxaas, 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 | ~ | |||
| Selenium, Haddii | 1 μg | 55 μg | 1.8% | 7.8% | 5500 g |
| Strontium, sr. | 67 μg | ~ | |||
| Fluorine, F | 44.6 μg | 4000 μg | 1.1% | 4.8% | 8969 g |
| Chrome, Kr | 2.8 μg | 50 μg | 5.6% | 24.3% | 1786 g |
| Zinc, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.1 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 1.9 g | ugu badnaan 100 г | |||
| Astaamaha Aamino Muhiimka ah | 0.851 g | ~ | |||
| Arginine * | 0.13 g | ~ | |||
| valine | 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 | ~ | |||
| Amino acids la badali karo | 1.263 g | ~ | |||
| aminotransferase | 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 | ~ | |||
| tyrosine | 0.093 g | ~ | |||
| cysteine | 0.023 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.1 g | ugu badnaan 18.7 г | |||
| Aysidooyinka dufanka badan leh | |||||
| Omega-3 asiidh dufan ah | 0.138 g | ka 0.9 in 3.7 | 15.3% | 66.5% | |
| Omega-6 asiidh dufan ah | 0.026 g | ka 4.7 in 16.8 | 0.6% | 2.6% |
Qiimaha tamarta waa 23 kcal.
Spinach hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 83,3%, beta-carotene - 90%, vitamin B2 - 13,9%, vitamin B9 - 20%, vitamin C - 61,1%, vitamin E - 16,7, 402,4, 31%, fitamiin K - 170,7%, potassium - 20,5%, silikoon - 75,1%, magnesium - 16%, bir - 44,9%, kobal - XNUMX%, manganese - XNUMX%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- B-carotene waa provitamin A wuxuuna leeyahay astaamo antioxidant ah. 6 mcg ee beta-carotene waxay u dhigantaa 1 mcg oo fitamiin A.
- Vitamin B2 wuxuu kaqeybqaataa falcelinta diidmada, wuxuu kobciyaa xasaasiyadda midabka ee falanqeeyaha muuqaalka iyo laqabsiga mugdiga ah. Qaadashada fiitamiin B2 oo aan ku filnayn waxaa weheliya xadgudub xaaladda maqaarka, xuubabka xaragada, iftiinka daciifka ah iyo aragga fiidkii.
- Vitamin B6 sida coenzyme, waxay kaqeybqaataan dheef-shiid kiimikaad nucleic acids iyo amino acids. Yaraanta folate-ku waxay keentaa isku dheelitirnaan la'aanta asiidhyada nukliyeerka iyo borotiinka, taas oo keenta in la joojiyo koritaanka unugyada iyo kala qaybsanaanta, gaar ahaan unugyada si dhakhso leh u sii kordhaya: dhuuxa lafta, xiidmaha xiidmaha, iwm. nafaqo-xumada, cilladaha lagu dhasho iyo ciladaha korniinka ilmaha. Xiriir adag ayaa lagu muujiyey inta udhaxeysa heerarka folate iyo homocysteine iyo halista cudurada wadnaha iyo xididada.
- Vitamin C wuxuu kaqeybqaataa falcelinta diidmada, shaqada nidaamka difaaca jirka, wuxuu kobciyaa nuugista birta. Yaraantu waxay keentaa ciridka oo dabacsan oo dhiig baxa, sanka oo dhiig ka yimaado sababo la xiriira sii kordhisa iyo jajabnaanta xididdada dhiigga.
- Vitamin E waxay leedahay astaamaha antioxidant, waxay lagama maarmaan u tahay shaqada gonads, muruqa wadnaha, waa xasiliyaha guud ee xuubka unugyada. Yaraanta fiitamiin E, hemolysis of erythrocytes iyo cilladaha neerfaha ayaa la arkay.
- Vitamin K wuxuu nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseedaa kororka waqtiga xinjirowga dhiigga, hoos udhaca maadada prothrombin ee dhiiga.
- potassium waa ion-ka ugu weyn ee intracellular ee ka qayb qaata nidaaminta biyaha, aashitada iyo isu dheelitirka elektroolka, wuxuu ka qayb qaataa habsocodyada dareemayaasha, xakamaynta cadaadiska.
- Silicon waxaa lagu daraa qayb ahaan qaab dhismeedka glycosaminoglycans waxayna kicisaa iskuxirka kolajka.
- magnesium wuxuu ka qayb qaataa dheef-shiid kiimikaadka, isku-darka borotiinnada, asiidhka nukliyeerka, wuxuu saameyn xasilloon ku leeyahay xuubabka, waxaa lagama maarmaan ah in la ilaaliyo homeostasis ee kaalshiyamka, kaalshiyamka iyo sodium. Maqnaanshaha magnesium wuxuu keenaa hypomagnesemia, halista sii kordheysa ee ah inuu ku dhaco dhiig-kar, wadne xanuun.
- Iron waa qayb ka mid ah borotiinnada shaqooyinka kala duwan, oo ay ku jiraan enzymes. Waxay kaqeybqaadataa gaadiidka elektaroonigga, oksijiinta, waxay hubisaa inta lagu gudajiro falcelinada dib udhaca iyo firfircoonida peroxidation. Isticmaalka oo aan ku filnayn wuxuu keenaa dhiig-yaraan hypochromic, myoglobin-ku yar atony of muruqyada lafaha, daal kordhay, myocardiopathy, atrophic gastritis.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
- manganese wuxuu ka qayb qaataa samaynta lafaha iyo unugyada isku xidha, waa qayb ka mid ah enzymes-yada ku lug leh shiididda amino acids, kaarboohaydraytyada, catecholamines; lagama maarmaanka u ah isku-darka kolestaroolka iyo nukleotides. Isticmaalka oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada koritaanka, cilado ku yimaada nidaamka taranka, jajabnaanta unugyada lafaha, ciladaha karbohaydraytka iyo dheef-shiid kiimikaadka.
HESHIISTA SPINACH
Tags: kalori ka kooban 23 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinada, macdanta, sida isbinaajku waxtar u leeyahay, kalooriyada, nafaqooyinka, sifooyinka waxtarka leh ee isbinaajka
Qiimaha tamarta, ama waxyaabaha kalooriga ku jira Ma cadadka tamarta jidhka bini'aadamka laga soo daayo cuntada xilliga dheefshiidka. Qiimaha tamarta badeecada waxaa lagu qiyaasaa kiilo-calories (kcal) ama kilo-joules (kJ) 100 garaam. alaabta. Kiiloogalooriga loo isticmaalo in lagu cabbiro qiimaha tamarta cuntada waxaa sidoo kale loo yaqaan "calorie-cuntada", sidaas darteed horgalaha kiilooga ayaa inta badan la iska dhaafaa marka lagu qeexayo kalooriyada (kilo) kalooriyada. Waxaad arki kartaa miisaska tamarta faahfaahsan ee alaabta Ruushka.
Qiimaha nafaqada - waxa ku jira karbohaydraytyada, dufanka iyo borotiinnada ku jira sheyga.
Qiimaha nafaqada ee wax soo saarka cuntada - qaybo ka mid ah sifooyinka alaabta cuntada, iyada oo ay joogaan taas oo ay ku qanacsan tahay baahida jireed ee qofku u qabo walxaha iyo tamarta lagama maarmaanka ah.
Fiitamiinada, walxaha dabiiciga ah ee looga baahan yahay tiro yar oo ku saabsan cuntada dadka iyo xayawaanka badankood. Fiitamiinnada waxaa badanaa soosaara dhir by halkii xoolaha. Baahida bini'aadanka ee maalinlaha ah ee fiitamiinada waa kaliya dhowr milligram ama microgram. Si ka duwan maadooyinka aan dabiici ahayn, fiitamiinnada waxaa lagu burburiyaa kuleyl xoog leh. Fiitamiino badan ayaa xasilloon oo "lumay" inta lagu jiro karinta ama ka shaqeynta cuntada.