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 | 12 kCal | 1684 kCal | 0.7% | 5.8% | 14033 g |
| Cov nqaijrog | 1.56 g | 76 g | 2.1% | 17.5% | 4872 g |
| rog | 0.16 g | 56 g | 0.3% | 2.5% | 35000 g |
| carbohydrates | 0.78 g | 219 g | 0.4% | 3.3% | 28077 g |
| Alimentary fiber ntau | 1 g | 20 g | 5% | 41.7% | 2000 g |
| dej | 95.55 g | 2273 g | 4.2% | 35% | 2379 g |
| tshauv | 0.95 g | ~ | |||
| vitamins | |||||
| Cov vitamins A, RE | 212 .g | 900 .g | 23.6% | 196.7% | 425 g |
| alpha carotenes | 1 .g | ~ | |||
| beta carotenes | 2.549 mg | 5 mg | 51% | 425% | 196 g |
| Lutein + Zeaxanthin | 38 .g | ~ | |||
| Vitamin B1, thiamine | 0.032 mg | 1.5 mg | 2.1% | 17.5% | 4688 g |
| Vitamin B2, riboflavin | 0.063 mg | 1.8 mg | 3.5% | 29.2% | 2857 g |
| Vitamin B4, choline | 12.1 mg | 500 mg | 2.4% | 20% | 4132 g |
| Vitamin B5, pantothenic | 0.079 mg | 5 mg | 1.6% | 13.3% | 6329 g |
| Vitamin B6, pyridoxine | 0.166 mg | 2 mg | 8.3% | 69.2% | 1205 g |
| Vitamin B9, folate | 41 .g | 400 .g | 10.3% | 85.8% | 976 g |
| Vitamin C, ascorbic | 26 mg | 90 mg | 28.9% | 240.8% | 346 g |
| Vitamin E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 5% | 16667 g |
| Vitamin K, phylloquinone | 34 .g | 120 .g | 28.3% | 235.8% | 353 g |
| Vitamin PP, TSIS TAU | 0.428 mg | 20 mg | 2.1% | 17.5% | 4673 g |
| Betaine | 0.2 mg | ~ | |||
| macronutrients | |||||
| Cov Paib, K | 371 mg | 2500 mg | 14.8% | 123.3% | 674 g |
| Calcium, Cov | 93 mg | 1000 mg | 9.3% | 77.5% | 1075 g |
| Magnesium, mg | 11 mg | 400 mg | 2.8% | 23.3% | 3636 g |
| Sodium, Na | 34 mg | 1300 mg | 2.6% | 21.7% | 3824 g |
| Tub Lauj, S | 15.6 mg | 1000 mg | 1.6% | 13.3% | 6410 g |
| Phosphorus, P. | 29 mg | 800 mg | 3.6% | 30% | 2759 g |
| Lw Ntsiab Lus | |||||
| Hlau, Fe | 1.04 mg | 18 mg | 5.8% | 48.3% | 1731 g |
| Maij Mangan, Mn | 0.144 mg | 2 mg | 7.2% | 60% | 1389 g |
| Tooj liab, Cu | 19 .g | 1000 .g | 1.9% | 15.8% | 5263 g |
| Selenium, Yog Tias | 0.4 .g | 55 .g | 0.7% | 5.8% | 13750 g |
| Zinc, Zn | 0.17 mg | 12 mg | 1.4% | 11.7% | 7059 g |
| Kev zom zaub mov carbohydrates | |||||
| Mono- thiab disaccharides (suab thaj) | 0.83 g | qhov siab tshaj plaws 100 г | |||
| Qhov tseem ceeb Amino Acids | |||||
| Arginine * | 0.087 g | ~ | |||
| valine | 0.069 g | ~ | |||
| Keebkwm * | 0.027 g | ~ | |||
| isoleucine | 0.089 g | ~ | |||
| ntxhawj | 0.091 g | ~ | |||
| lysine | 0.093 g | ~ | |||
| methionine | 0.009 g | ~ | |||
| threonine | 0.051 g | ~ | |||
| tryptophan | 0.015 g | ~ | |||
| phenylalanine | 0.046 g | ~ | |||
| Yuav hloov cov amino acids | |||||
| alanine | 0.09 g | ~ | |||
| Aspartic acid | 0.112 g | ~ | |||
| glycine | 0.045 g | ~ | |||
| Glutamic acid | 0.374 g | ~ | |||
| proline | 0.032 g | ~ | |||
| cov serine | 0.05 g | ~ | |||
| tyrosine | 0.03 g | ~ | |||
| cysteine | 0.017 g | ~ | |||
| Noj roj ntxiv rau | |||||
| Noj roj ntxiv rau | 0.021 g | qhov siab tshaj plaws 18.7 г | |||
| 12: 0 Lawd | 0.001 g | ~ | |||
| 14: 0 Tsis lees paub | 0.001 g | ~ | |||
| 16: 0 pev | 0.017 g | ~ | |||
| 18: 0 ua | 0.001 g | ~ | |||
| Monounsaturated fatty acids | 0.012 g | qis 16.8 г | 0.1% | 0.8% | |
| 18:1 Olein (omega-9) | 0.011 g | ~ | |||
| Polyunsaturated fatty acids | 0.077 g | los ntawm 11.2 rau 20.6 | 0.7% | 5.8% | |
| 18:2 Linoleic | 0.031 g | ~ | |||
| 18:3 Linolenic | 0.041 g | ~ | |||
| Omega-3 fatty acids | 0.041 g | los ntawm 0.9 rau 3.7 | 4.6% | 38.3% | |
| Omega-6 fatty acids | 0.031 g | los ntawm 4.7 rau 16.8 | 0.7% | 5.8% |
Tus nqi zog yog 12 kcal.
- khob, shredded = 170 g (20.4 kCal)
Bok-choy (pak-choy, Suav zaub qhwv) hau, tsis muaj ntsev nplua nuj nyob hauv cov vitamins thiab minerals xws li: vitamin A - 23,6%, beta-carotene - 51%, vitamin C - 28,9%, vitamin K - 28,3%, poov tshuaj - 14,8%
- vitamin A yog lub luag haujlwm rau kev txhim kho li qub, ua haujlwm yug me nyuam, tawv nqaij thiab tawv muag, thiab tswj kev tiv thaiv.
- 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 C koom nrog cov tshuaj tiv thaiv kev rov ua dua, kev ua haujlwm ntawm lub cev tsis muaj zog, txhawb kev nqus ntawm cov hlau. Kev ua kom tsis muaj qab hau ua rau cov pos hniav xoob thiab los ntshav, mob qhov ntswg vim muaj qhov ua rau ntau yam permeability thiab fragility ntawm cov ntshav capillaries.
- 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.
- poov tshuaj yog lub ntsiab intracellular ion uas koom nrog kev tswj hwm dej, acid thiab electrolyte tshuav, koom rau hauv cov txheej txheem ntawm cov hlab ntsha tsis tuaj yeem, kev tswj qhov siab.
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