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 | 29 kCal | 1684 kCal | 1.7% | 5.9% | 5807 g |
| borotiin | 3.63 g | 76 g | 4.8% | 16.6% | 2094 g |
| Subagga | 0.57 g | 56 g | 1% | 3.4% | 9825 g |
| Karbo | 1.31 g | 219 g | 0.6% | 2.1% | 16718 g |
| Fiilooyinka Alimentary | 2.9 g | 20 g | 14.5% | 50% | 690 g |
| Biyaha | 90.17 g | 2273 g | 4% | 13.8% | 2521 g |
| Ash | 1.43 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 586 μg | 900 μg | 65.1% | 224.5% | 154 g |
| carotenes beta | 7.035 mg | 5 mg | 140.7% | 485.2% | 71 g |
| Lutein + Zeaxanthin | 12651 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.094 mg | 1.5 mg | 6.3% | 21.7% | 1596 g |
| Faytamiin B2, riboflavin | 0.224 mg | 1.8 mg | 12.4% | 42.8% | 804 g |
| Faytamiin B4, choline | 22.1 mg | 500 mg | 4.4% | 15.2% | 2262 g |
| Faytamiin B5, pantothenic | 0.094 mg | 5 mg | 1.9% | 6.6% | 5319 g |
| Faytamiin B6, pyridoxine | 0.172 mg | 2 mg | 8.6% | 29.7% | 1163 g |
| Faytamiin B9, folate | 145 μg | 400 μg | 36.3% | 125.2% | 276 g |
| Faytamiin C, ascorbic | 5.5 mg | 90 mg | 6.1% | 21% | 1636 g |
| Faytamiin E, alfa tocopherol, TE | 2.9 mg | 15 mg | 19.3% | 66.6% | 517 g |
| beta tocopherol | 0.01 mg | ~ | |||
| Kala duwanaanta 'Tocopherol' | 0.14 mg | ~ | |||
| Faytamiin K, phylloquinone | 372 μg | 120 μg | 310% | 1069% | 32 g |
| Vitamin PP, MAYA | 0.507 mg | 20 mg | 2.5% | 8.6% | 3945 g |
| Betain | 117.4 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 346 mg | 2500 mg | 13.8% | 47.6% | 723 g |
| Kaalshiyam, Ca | 129 mg | 1000 mg | 12.9% | 44.5% | 775 g |
| Magnesium, mg | 75 mg | 400 mg | 18.8% | 64.8% | 533 g |
| Sodium, Na | 74 mg | 1300 mg | 5.7% | 19.7% | 1757 g |
| Baaruud, S | 36.3 mg | 1000 mg | 3.6% | 12.4% | 2755 g |
| Fosfooraska, P | 49 mg | 800 mg | 6.1% | 21% | 1633 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.89 mg | 18 mg | 10.5% | 36.2% | 952 g |
| Manganese, Mn | 0.704 mg | 2 mg | 35.2% | 121.4% | 284 g |
| Naxaas, Cu | 144 μg | 1000 μg | 14.4% | 49.7% | 694 g |
| Selenium, Haddii | 6 μg | 55 μg | 10.9% | 37.6% | 917 g |
| Zinc, Zn | 0.56 mg | 12 mg | 4.7% | 16.2% | 2143 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 0.65 g | ugu badnaan 100 г | |||
| Gulukoos (dextrose) | 0.24 g | ~ | |||
| sukrose | 0.24 g | ~ | |||
| fructose | 0.18 g | ~ | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.481 g | ~ | |||
| valine | 0.178 g | ~ | |||
| Histidine * | 0.049 g | ~ | |||
| Isoleucine | 0.126 g | ~ | |||
| leucine | 0.202 g | ~ | |||
| lysine | 0.251 g | ~ | |||
| methionine | 0.052 g | ~ | |||
| threonine | 0.217 g | ~ | |||
| tryptophan | 0.1 g | ~ | |||
| phenylalanine | 0.207 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.218 g | ~ | |||
| Aspartic acid | 0.429 g | ~ | |||
| glycine | 0.221 g | ~ | |||
| Glutamic acid | 0.508 g | ~ | |||
| Proline | 0.198 g | ~ | |||
| serine | 0.17 g | ~ | |||
| tyrosine | 0.215 g | ~ | |||
| cysteine | 0.029 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.041 g | ugu badnaan 18.7 г | |||
| 16: 0 Palmitic | 0.041 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.082 g | ka 11.2 in 20.6 | 0.7% | 2.4% | |
| 18: 3 Linolenic | 0.082 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.082 g | ka 0.9 in 3.7 | 9.1% | 31.4% |
Qiimaha tamarta waa 29 kcal.
- koob = 156 g (45.2 kCal)
- xirmo (10 oz) = 284 g (82.4 kCal)
Spinach, cagaarka la jarjaray, barafaysan, aan la karinin hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 65,1%, beta-carotene - 140,7%, vitamin B2 - 12,4%, vitamin B9 - 36,3%, vitamin E - 19,3%, vitamin K - 310%, potassium - 13,8%, kaalshiyam - 12,9%, magnesium - 18,8%, manganese - 35,2%, naxaas - 14,4%
- 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 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.
- Calcium waa qaybta ugu weyn ee lafahayaga, waxay u dhaqantaa sida nidaamiyaha nidaamka neerfaha, wuxuu ka qayb qaataa foosha muruqyada. Yaraanta kaalshiyamku waxay keentaa kala-goynta dhabarta, lafaha miskaha iyo dhinacyada hoose, waxay kordhisaa halista lafo-beelka.
- 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.
- 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: Kalori ka kooban 29 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinada, macdanta, maxay yihiin faa'iidooyinka isbinaajka, cagaarka la jarjaray, la qaboojiyey, aan la karin, kalooriyada, nafaqooyinka, sifooyinka waxtar leh Spinach, cagaarka la jarjaray, barafoobay, aan la karin