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 | 23 kCal | 1684 kCal | 1.4% | 6.1% | 7322 g |
| Cov nqaijrog | 2.9 g | 76 g | 3.8% | 16.5% | 2621 g |
| rog | 0.3 g | 56 g | 0.5% | 2.2% | 18667 g |
| carbohydrates | 2 g | 219 g | 0.9% | 3.9% | 10950 g |
| cov organic acids | 0.1 g | ~ | |||
| Alimentary fiber ntau | 1.3 g | 20 g | 6.5% | 28.3% | 1538 g |
| dej | 91.6 g | 2273 g | 4% | 17.4% | 2481 g |
| tshauv | 1.8 g | ~ | |||
| vitamins | |||||
| Cov vitamins A, RE | 750 .g | 900 .g | 83.3% | 362.2% | 120 g |
| beta carotenes | 4.5 mg | 5 mg | 90% | 391.3% | 111 g |
| Vitamin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 29.1% | 1500 g |
| Vitamin B2, riboflavin | 0.25 mg | 1.8 mg | 13.9% | 60.4% | 720 g |
| Vitamin B4, choline | 18 mg | 500 mg | 3.6% | 15.7% | 2778 g |
| Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 26.1% | 1667 g |
| Vitamin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 21.7% | 2000 g |
| Vitamin B9, folate | 80 .g | 400 .g | 20% | 87% | 500 g |
| Vitamin C, ascorbic | 55 mg | 90 mg | 61.1% | 265.7% | 164 g |
| Vitamin E, alpha tocopherol, TE | 2.5 mg | 15 mg | 16.7% | 72.6% | 600 g |
| Vitamin H, Biotin | 0.1 .g | 50 .g | 0.2% | 0.9% | 50000 g |
| Vitamin K, phylloquinone | 482.9 .g | 120 .g | 402.4% | 1749.6% | 25 g |
| Vitamin PP, TSIS TAU | 1.2 mg | 20 mg | 6% | 26.1% | 1667 g |
| niacin | 0.6 mg | ~ | |||
| macronutrients | |||||
| Cov Paib, K | 774 mg | 2500 mg | 31% | 134.8% | 323 g |
| Calcium, Cov | 106 mg | 1000 mg | 10.6% | 46.1% | 943 g |
| Silicon, Yog | 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 |
| Tub Lauj, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 g |
| Phosphorus, P. | 83 mg | 800 mg | 10.4% | 45.2% | 964 g |
| Dej tshuaj, Cl | 43.5 mg | 2300 mg | 1.9% | 8.3% | 5287 g |
| Lw Ntsiab Lus | |||||
| Aluminium, Al | 104 .g | ~ | |||
| Bohr, B. | 37.1 .g | ~ | |||
| Vanadium, V. | 7.9 .g | ~ | |||
| Hlau, Fe | 13.51 mg | 18 mg | 75.1% | 326.5% | 133 g |
| Iodine, Kuv | 15.9 .g | 150 .g | 10.6% | 46.1% | 943 g |
| Cobalt, Cov | 1.6 .g | 10 .g | 16% | 69.6% | 625 g |
| Li, Li | 0.7 .g | ~ | |||
| Maij Mangan, Mn | 0.897 mg | 2 mg | 44.9% | 195.2% | 223 g |
| Tooj liab, Cu | 13 .g | 1000 .g | 1.3% | 5.7% | 7692 g |
| Molybdenum, Xov. | 5.2 .g | 70 .g | 7.4% | 32.2% | 1346 g |
| Nickel, ni | 1.4 .g | ~ | |||
| Rubidium, Peb | 18.7 .g | ~ | |||
| Selenium, Yog Tias | 1 .g | 55 .g | 1.8% | 7.8% | 5500 g |
| Strontium, Uas. | 67 .g | ~ | |||
| Cov tshuaj fluorine, F. | 44.6 .g | 4000 .g | 1.1% | 4.8% | 8969 g |
| Chrome, Xov | 2.8 .g | 50 .g | 5.6% | 24.3% | 1786 g |
| Zinc, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 g |
| Kev zom zaub mov carbohydrates | |||||
| Hmoov txhuv nplej siab thiab dextrins | 0.1 g | ~ | |||
| Mono- thiab disaccharides (suab thaj) | 1.9 g | qhov siab tshaj plaws 100 г | |||
| Qhov tseem ceeb Amino Acids | 0.851 g | ~ | |||
| Arginine * | 0.13 g | ~ | |||
| valine | 0.133 g | ~ | |||
| Keebkwm * | 0.051 g | ~ | |||
| isoleucine | 0.106 g | ~ | |||
| ntxhawj | 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 | ~ | |||
| Yuav hloov cov amino acids | 1.263 g | ~ | |||
| alanine | 0.127 g | ~ | |||
| Aspartic acid | 0.227 g | ~ | |||
| glycine | 0.106 g | ~ | |||
| Glutamic acid | 0.318 g | ~ | |||
| proline | 0.096 g | ~ | |||
| cov serine | 0.092 g | ~ | |||
| tyrosine | 0.093 g | ~ | |||
| cysteine | 0.023 g | ~ | |||
| Noj roj ntxiv rau | |||||
| Noj roj ntxiv rau | 0.1 g | qhov siab tshaj plaws 18.7 г | |||
| Polyunsaturated fatty acids | |||||
| Omega-3 fatty acids | 0.138 g | los ntawm 0.9 rau 3.7 | 15.3% | 66.5% | |
| Omega-6 fatty acids | 0.026 g | los ntawm 4.7 rau 16.8 | 0.6% | 2.6% |
Tus nqi zog yog 23 kcal.
spinach nplua nuj nyob rau hauv cov vitamins thiab minerals xws li: vitamin A - 83,3%, beta-carotene - 90%, vitamin B2 - 13,9%, vitamin B9 - 20%, vitamin C - 61,1%, vitamin E - 16,7, 402,4, 31%, vitamin K - 170,7%, poov tshuaj - 20,5%, silicon - 75,1%, magnesium - 16%, hlau - 44,9%, cobalt - XNUMX%, manganese - XNUMX%
- 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 B2 koom hauv cov kev rov ua dua, ua kom cov xim muaj xim zoo nkauj ntawm cov ntsuas qhov muag pom thiab tsaus nti yoog. Kev noj haus tsis txaus ntawm cov vitamin B2 yog nrog kev ua txhaum ntawm daim tawv nqaij, cov qog ua kua, ua rau lub teeb tsis pom kev thiab tsis pom kev.
- 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 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 E muaj cov khoom antioxidant, yog qhov tsim nyog rau kev ua haujlwm ntawm cov gonads, mob plawv, yog lub zog khov kho ntawm cov qog ua cell. Nrog lub cev tsis muaj peev xwm ntawm vitamin E, hemolysis ntawm erythrocytes thiab cov hlab ntsha hlwb tau pom.
- 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.
- Silicon suav nrog kev hais ua ke hauv cov txheej txheem glycosaminoglycans thiab txhawb kev sib txuas rau collagen.
- magnesium koom rau hauv lub zog hauv lub cev, kev sib txuas ntawm cov protein, nucleic acids, muaj lub zog los tswj lub cev ntawm cov qog ua pa, yog qhov tsim nyog los tswj homeostasis ntawm calcium, potassium thiab sodium. Tsis muaj cov hlau nplaum ua rau cov ntshav hypomagnesemia, qhov kev pheej hmoo ntawm kev mob ntshav siab, mob plawv.
- Hlau yog ib feem ntawm cov protein ua ntawm ntau cov haujlwm, suav nrog enzymes. Koom nyob rau hauv kev thauj khoom ntawm hluav taws xob, oxygen, ua kom ntseeg tau cov chav kawm ntawm cov tshuaj tiv thaiv cov tshuaj tiv thaiv thiab ua kom lub zog ntawm peroxidation. Kev noj tsis txaus ua rau hypochromic anemia, myoglobin-tsis muaj atony ntawm cov leeg pob txha, muaj zog rog, myocardiopathy, atrophic gastritis.
- cobalt yog ib feem ntawm vitamin B12. Ua kom cov enzymes ntawm cov metabolism hauv fatty acid thiab cov folic acid metabolism.
- manganese koom nrog kev tsim cov pob txha thiab cov nqaij txuas, yog ib feem ntawm cov enzymes koom nrog cov metabolism hauv cov amino acids, carbohydrates, catecholamines; qhov tseem ceeb rau hluavtaws roj thiab cov nucleotides. Kev noj zaub mov tsis txaus yog nrog kev poob qis hauv kev loj hlob, kev tsis sib haum xeeb ntawm cov qog, nce cov pob txha tawv nqaij, muaj kev cuam tshuam ntawm carbohydrate thiab lipid metabolism.
LUB CAIJ NTUJ SOV
Tags: calorie cov ntsiab lus 23 kcal, tshuaj lom neeg muaj pes tsawg leeg, zaub mov muaj txiaj ntsig, cov vitamins, cov zaub mov, yuav ua li cas zaub ntsuab tau txais txiaj ntsig, muaj calories, zaub mov muaj txiaj ntsig, muaj txiaj ntsig zoo ntawm spinach
Zog tus nqi, lossis cov ntsiab lus calorie Yog tus nqi ntawm lub zog tso tawm hauv tib neeg lub cev los ntawm cov zaub mov thaum digestion. Tus nqi zog ntawm cov khoom yog ntsuas hauv kilocalories (kcal) lossis kilo-joules (kJ) ib 100 grams. khoom. Lub kilocalorie siv los ntsuas lub zog tus nqi ntawm cov zaub mov tseem hu ua "khoom noj khoom haus calorie," yog li lub kilo prefix feem ntau raug tshem tawm thaum qhia cov calories hauv (kilo) calories. Koj tuaj yeem pom cov lus qhia ntxaws ntxaws rau cov khoom lag luam Lavxias.
Tus zaub mov muaj nqis - cov ntsiab lus ntawm carbohydrates, cov rog thiab cov protein nyob hauv cov khoom.
Tus nqi noj haus ntawm cov zaub mov - txheej txheej ntawm cov khoom lag luam khoom noj khoom haus, nyob rau hauv qhov muaj qhov xav tau lub cev ntawm tus neeg rau cov khoom tsim nyog thiab lub zog txaus siab.
vitamins, organic tshuaj yuav tsum nyob rau hauv me me nyob rau hauv kev noj haus ntawm ob tib neeg thiab vertebrates feem ntau. Cov vitamins feem ntau yog tsim los ntawm cov nroj tsuag es tsis yog tsiaj. Cov neeg niaj hnub xav tau cov vitamins tsuas yog ob peb milligrams lossis micrograms. Tsis zoo li cov tshuaj lom neeg inorganic, cov vitamins pov tseg los ntawm cov cua kub muaj zog. Ntau cov vitamins tsis khov thiab tsis ploj thaum lub sijhawm ua noj lossis ua zaub mov noj.