Tus nqi noj haus thiab tshuaj lom neeg.
Lub rooj qhia cov ntsiab lus ntawm cov khoom noj muaj rog (calories, protein, rog, carbohydrates, vitamins thiab minerals) tauj ib 100 grams edible ib feem.
| Kev noj haus zoo | kom muaj nuj nqis | Norm ** | % ntawm qhov kev cai nyob hauv 100 g | %% ntawm qhov kev cai hauv 100 kcal | 100% ib txwm |
| Calorie tus nqi | 22 kCal | 1684 kCal | 1.3% | 5.9% | 7655 g |
| Cov nqaijrog | 2.4 g | 76 g | 3.2% | 14.5% | 3167 g |
| rog | 0.22 g | 56 g | 0.4% | 1.8% | 25455 g |
| carbohydrates | 2.11 g | 219 g | 1% | 4.5% | 10379 g |
| Alimentary fiber ntau | 2 g | 20 g | 10% | 45.5% | 1000 g |
| dej | 92.63 g | 2273 g | 4.1% | 18.6% | 2454 g |
| tshauv | 0.63 g | ~ | |||
| vitamins | |||||
| Cov vitamins A, RE | 50 .g | 900 .g | 5.6% | 25.5% | 1800 g |
| beta carotenes | 0.604 mg | 5 mg | 12.1% | 55% | 828 g |
| Lycopene | 30 .g | ~ | |||
| Lutein + Zeaxanthin | 771 .g | ~ | |||
| Vitamin B1, thiamine | 0.162 mg | 1.5 mg | 10.8% | 49.1% | 926 g |
| Vitamin B2, riboflavin | 0.139 mg | 1.8 mg | 7.7% | 35% | 1295 g |
| Vitamin B4, choline | 26.1 mg | 500 mg | 5.2% | 23.6% | 1916 g |
| Vitamin B5, pantothenic | 0.225 mg | 5 mg | 4.5% | 20.5% | 2222 g |
| Vitamin B6, pyridoxine | 0.079 mg | 2 mg | 4% | 18.2% | 2532 g |
| Vitamin B9, folate | 149 .g | 400 .g | 37.3% | 169.5% | 268 g |
| Vitamin C, ascorbic | 7.7 mg | 90 mg | 8.6% | 39.1% | 1169 g |
| Vitamin E, alpha tocopherol, TE | 1.5 mg | 15 mg | 10% | 45.5% | 1000 g |
| Vitamin K, phylloquinone | 50.6 .g | 120 .g | 42.2% | 191.8% | 237 g |
| Vitamin PP, TSIS TAU | 1.084 mg | 20 mg | 5.4% | 24.5% | 1845 g |
| Betaine | 0.9 mg | ~ | |||
| macronutrients | |||||
| Cov Paib, K | 224 mg | 2500 mg | 9% | 40.9% | 1116 g |
| Calcium, Cov | 23 mg | 1000 mg | 2.3% | 10.5% | 4348 g |
| Magnesium, mg | 14 mg | 400 mg | 3.5% | 15.9% | 2857 g |
| Sodium, Na | 240 mg | 1300 mg | 18.5% | 84.1% | 542 g |
| Tub Lauj, S | 24 mg | 1000 mg | 2.4% | 10.9% | 4167 g |
| Phosphorus, P. | 54 mg | 800 mg | 6.8% | 30.9% | 1481 g |
| Lw Ntsiab Lus | |||||
| Hlau, Fe | 0.91 mg | 18 mg | 5.1% | 23.2% | 1978 g |
| Maij Mangan, Mn | 0.154 mg | 2 mg | 7.7% | 35% | 1299 g |
| Tooj liab, Cu | 165 .g | 1000 .g | 16.5% | 75% | 606 g |
| Selenium, Yog Tias | 6.1 .g | 55 .g | 11.1% | 50.5% | 902 g |
| Cov tshuaj fluorine, F. | 21.9 .g | 4000 .g | 0.5% | 2.3% | 18265 g |
| Zinc, Zn | 0.6 mg | 12 mg | 5% | 22.7% | 2000 g |
| Kev zom zaub mov carbohydrates | |||||
| Mono- thiab disaccharides (suab thaj) | 1.3 g | qhov siab tshaj plaws 100 г | |||
| Qabzib (dextrose) | 0.42 g | ~ | |||
| sucrose | 0.08 g | ~ | |||
| fructose | 0.79 g | ~ | |||
| Qhov tseem ceeb Amino Acids | |||||
| Arginine * | 0.099 g | ~ | |||
| valine | 0.125 g | ~ | |||
| Keebkwm * | 0.053 g | ~ | |||
| isoleucine | 0.082 g | ~ | |||
| ntxhawj | 0.14 g | ~ | |||
| lysine | 0.113 g | ~ | |||
| methionine | 0.034 g | ~ | |||
| threonine | 0.092 g | ~ | |||
| tryptophan | 0.029 g | ~ | |||
| phenylalanine | 0.082 g | ~ | |||
| Yuav hloov cov amino acids | |||||
| alanine | 0.125 g | ~ | |||
| Aspartic acid | 0.555 g | ~ | |||
| glycine | 0.101 g | ~ | |||
| Glutamic acid | 0.255 g | ~ | |||
| proline | 0.077 g | ~ | |||
| cov serine | 0.116 g | ~ | |||
| tyrosine | 0.057 g | ~ | |||
| cysteine | 0.034 g | ~ | |||
| Noj roj ntxiv rau | |||||
| Noj roj ntxiv rau | 0.048 g | qhov siab tshaj plaws 18.7 г | |||
| 16: 0 pev | 0.048 g | ~ | |||
| Polyunsaturated fatty acids | 0.105 g | los ntawm 11.2 rau 20.6 | 0.9% | 4.1% | |
| 18:2 Linoleic | 0.076 g | ~ | |||
| 18:3 Linolenic | 0.029 g | ~ | |||
| Omega-3 fatty acids | 0.029 g | los ntawm 0.9 rau 3.7 | 3.2% | 14.5% | |
| Omega-6 fatty acids | 0.076 g | los ntawm 4.7 rau 16.8 | 1.6% | 7.3% |
Tus nqi zog yog 22 kcal.
- 0,5 khob = 90 g (19.8 kCal)
- 4 rab hmuv (1/2 ″ hauv paus) = 60 g (13.2 kCal)
Asparagus, boiled, nrog ntsev nplua nuj nyob hauv cov vitamins thiab minerals xws li: beta-carotene - 12,1%, vitamin B9 - 37,3%, vitamin K - 42,2%, tooj liab - 16,5%, selenium - 11,1%
- B-carotene yog provitamin A thiab muaj cov khoom ua antioxidant. 6 mcg ntawm beta-carotene yog sib npaug rau 1 mcg ntawm vitamin A.
- vitamin B6 raws li coenzyme, lawv koom nrog cov metabolism hauv nucleic acids thiab amino acids. Folate deficiency ua rau cov hluav taws xob tsis haum ntawm nucleic acids thiab protein, uas ua rau muaj kev txwv tsis pub muaj kev loj hlob ntawm tes thiab kev faib tawm, tshwj xeeb tshaj yog nyob rau cov ntaub so ntswg sai: pob txha caj qaum, plab hnyuv epithelium, thiab lwm yam. kev noj haus tsis txaus, kev tsis ua raws plab thiab kev loj hlob ntawm tus menyuam. Lub koom haum muaj zog tau pom ntawm cov qib folate thiab homocysteine thiab qhov pheej hmoo ntawm cov kab mob plawv.
- Vitamin K tswj ntshav txhaws. Tsis muaj cov vitamins K ua rau cov ntshav txhaws nce ntxiv, cov ntsiab lus qis ntawm prothrombin hauv cov ntshav.
- Tooj yog ib feem ntawm cov enzymes nrog kev ua ub no thiab kev koom tes hauv cov hlau metabolism, txhawb kev nqus ntawm cov protein thiab carbohydrates. Koom nrog cov txheej txheem muab cov ntaub so ntswg ntawm tib neeg lub cev nrog oxygen. Qhov tsis txaus yog pom los ntawm kev tsis sib haum xeeb hauv kev tsim kab mob plawv thiab pob txha pob txha, kev txhim kho ntawm cov ntaub so ntswg mob tsis tuaj yeem.
- selenium - qhov khoom tseem ceeb ntawm cov tshuaj tiv thaiv antioxidant ntawm tib neeg lub cev, muaj cov tshuaj tiv thaiv immunomodulatory, koom nrog txoj cai ntawm kev coj ua ntawm cov thyroid hormones. Qhov tsis zoo ua rau muaj tus kab mob Kashin-Beck (osteoarthritis nrog ntau yam kev puas tsuaj ntawm pob qij txha, txha nraub qaum thiab mob kawg), tus kab mob Keshan (mob myocardiopathy), mob ntshav qab zib thrombastenia.
Tags: Calorie ntsiab lus 22 kcal, tshuaj muaj pes tsawg leeg, khoom noj muaj txiaj ntsig, vitamins, minerals, dab tsi yog pab tau Asparagus, boiled, nrog ntsev, calories, as-ham, muaj txiaj ntsig zoo Asparagus, boiled, nrog ntsev.