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 | 2.86 g | 76 g | 3.8% | 16.5% | 2657 g |
| Subagga | 0.39 g | 56 g | 0.7% | 3% | 14359 g |
| Karbo | 1.43 g | 219 g | 0.7% | 3% | 15315 g |
| Fiilooyinka Alimentary | 2.2 g | 20 g | 11% | 47.8% | 909 g |
| Biyaha | 91.4 g | 2273 g | 4% | 17.4% | 2487 g |
| Ash | 1.72 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 469 μg | 900 μg | 52.1% | 226.5% | 192 g |
| carotenes beta | 5.626 mg | 5 mg | 112.5% | 489.1% | 89 g |
| Lutein + Zeaxanthin | 12198 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.078 mg | 1.5 mg | 5.2% | 22.6% | 1923 g |
| Faytamiin B2, riboflavin | 0.189 mg | 1.8 mg | 10.5% | 45.7% | 952 g |
| Faytamiin B4, choline | 19.3 mg | 500 mg | 3.9% | 17% | 2591 g |
| Faytamiin B5, pantothenic | 0.065 mg | 5 mg | 1.3% | 5.7% | 7692 g |
| Faytamiin B6, pyridoxine | 0.195 mg | 2 mg | 9.8% | 42.6% | 1026 g |
| Faytamiin B9, folate | 194 μg | 400 μg | 48.5% | 210.9% | 206 g |
| Faytamiin C, ascorbic | 28.1 mg | 90 mg | 31.2% | 135.7% | 320 g |
| Faytamiin E, alfa tocopherol, TE | 2.03 mg | 15 mg | 13.5% | 58.7% | 739 g |
| Kala duwanaanta 'Tocopherol' | 0.18 mg | ~ | |||
| Faytamiin K, phylloquinone | 482.9 μg | 120 μg | 402.4% | 1749.6% | 25 g |
| Vitamin PP, MAYA | 0.724 mg | 20 mg | 3.6% | 15.7% | 2762 g |
| Betain | 102.6 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 558 mg | 2500 mg | 22.3% | 97% | 448 g |
| Kaalshiyam, Ca | 99 mg | 1000 mg | 9.9% | 43% | 1010 g |
| Magnesium, mg | 79 mg | 400 mg | 19.8% | 86.1% | 506 g |
| Sodium, Na | 79 mg | 1300 mg | 6.1% | 26.5% | 1646 g |
| Baaruud, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 g |
| Fosfooraska, P | 49 mg | 800 mg | 6.1% | 26.5% | 1633 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 2.71 mg | 18 mg | 15.1% | 65.7% | 664 g |
| Manganese, Mn | 0.897 mg | 2 mg | 44.9% | 195.2% | 223 g |
| Naxaas, Cu | 130 μg | 1000 μg | 13% | 56.5% | 769 g |
| Selenium, Haddii | 1 μg | 55 μg | 1.8% | 7.8% | 5500 g |
| Zinc, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 0.42 g | ugu badnaan 100 г | |||
| galactose | 0.1 g | ~ | |||
| Gulukoos (dextrose) | 0.11 g | ~ | |||
| sukrose | 0.07 g | ~ | |||
| fructose | 0.15 g | ~ | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.162 g | ~ | |||
| valine | 0.161 g | ~ | |||
| Histidine * | 0.064 g | ~ | |||
| Isoleucine | 0.147 g | ~ | |||
| leucine | 0.223 g | ~ | |||
| lysine | 0.174 g | ~ | |||
| methionine | 0.053 g | ~ | |||
| threonine | 0.122 g | ~ | |||
| tryptophan | 0.039 g | ~ | |||
| phenylalanine | 0.129 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.142 g | ~ | |||
| Aspartic acid | 0.24 g | ~ | |||
| glycine | 0.134 g | ~ | |||
| Glutamic acid | 0.343 g | ~ | |||
| Proline | 0.112 g | ~ | |||
| serine | 0.104 g | ~ | |||
| tyrosine | 0.108 g | ~ | |||
| cysteine | 0.035 g | ~ | |||
| Istaroollada | |||||
| phytosterols | 9 mg | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.063 g | ugu badnaan 18.7 г | |||
| 14: 0 Myristic | 0.01 g | ~ | |||
| 16: 0 Palmitic | 0.049 g | ~ | |||
| 18: 0 Stearin | 0.004 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.01 g | daqiiqo 16.8 г | 0.1% | 0.4% | |
| 16: 1 Palmitoleic | 0.005 g | ~ | |||
| 18:1 Olein (omega-9) | 0.005 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.165 g | ka 11.2 in 20.6 | 1.5% | 6.5% | |
| 18: 2 linoleic | 0.026 g | ~ | |||
| 18: 3 Linolenic | 0.138 g | ~ | |||
| 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.
- koob = 30 g (6.9 kCal)
- xirmo (10 oz) = 284 g (65.3 kCal)
- caleen = 10 g (2.3 kcal)
- farabadan = 340 g (78.2 kcal)
Spinach, ceeriin hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 52,1%, beta-carotene - 112,5%, vitamin B9 - 48,5%, vitamin C - 31,2%, vitamin E - 13,5%, vitamin K - 402,4%, potassium - 22,3%, magnesium - 19,8%, bir - 15,1%, manganese - 44,9%, naxaas - 13%
- 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 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.
- 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.
- 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.
- copper waa qayb ka mid ah enzymes leh firfircooni firfircoon oo ku lug leh dheef-shiid kiimikaadka birta, waxay kicisaa nuugista borotiinka iyo karbohaydraytyada. Wuxuu ka qayb qaataa geeddi-socodka bixinta unugyada jirka bini'aadamka oo leh oksijiin. Yaraanta waxaa lagu muujiyaa cilado ku yimid sameynta nidaamka wadnaha iyo qalfoofka, horumarinta unugyada isku xirka dysplasia.
Tags: kalooriga ku jira 23 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanaha, sida Spinach -ku waxtar u leeyahay, ceeriin, kaloriyo, nafaqooyin, sifooyin waxtar leh ee Spinach, ceeriin