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 | 2.86 g | 76 g | 3.8% | 16.5% | 2657 g |
| rog | 0.39 g | 56 g | 0.7% | 3% | 14359 g |
| carbohydrates | 1.43 g | 219 g | 0.7% | 3% | 15315 g |
| Alimentary fiber ntau | 2.2 g | 20 g | 11% | 47.8% | 909 g |
| dej | 91.4 g | 2273 g | 4% | 17.4% | 2487 g |
| tshauv | 1.72 g | ~ | |||
| vitamins | |||||
| Cov vitamins A, RE | 469 .g | 900 .g | 52.1% | 226.5% | 192 g |
| beta carotenes | 5.626 mg | 5 mg | 112.5% | 489.1% | 89 g |
| Lutein + Zeaxanthin | 12198 .g | ~ | |||
| Vitamin B1, thiamine | 0.078 mg | 1.5 mg | 5.2% | 22.6% | 1923 g |
| Vitamin B2, riboflavin | 0.189 mg | 1.8 mg | 10.5% | 45.7% | 952 g |
| Vitamin B4, choline | 19.3 mg | 500 mg | 3.9% | 17% | 2591 g |
| Vitamin B5, pantothenic | 0.065 mg | 5 mg | 1.3% | 5.7% | 7692 g |
| Vitamin B6, pyridoxine | 0.195 mg | 2 mg | 9.8% | 42.6% | 1026 g |
| Vitamin B9, folate | 194 .g | 400 .g | 48.5% | 210.9% | 206 g |
| Vitamin C, ascorbic | 28.1 mg | 90 mg | 31.2% | 135.7% | 320 g |
| Vitamin E, alpha tocopherol, TE | 2.03 mg | 15 mg | 13.5% | 58.7% | 739 g |
| Tocopherol ntau yam | 0.18 mg | ~ | |||
| Vitamin K, phylloquinone | 482.9 .g | 120 .g | 402.4% | 1749.6% | 25 g |
| Vitamin PP, TSIS TAU | 0.724 mg | 20 mg | 3.6% | 15.7% | 2762 g |
| Betaine | 102.6 mg | ~ | |||
| macronutrients | |||||
| Cov Paib, K | 558 mg | 2500 mg | 22.3% | 97% | 448 g |
| Calcium, Cov | 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 |
| Tub Lauj, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 g |
| Phosphorus, P. | 49 mg | 800 mg | 6.1% | 26.5% | 1633 g |
| Lw Ntsiab Lus | |||||
| Hlau, Fe | 2.71 mg | 18 mg | 15.1% | 65.7% | 664 g |
| Maij Mangan, Mn | 0.897 mg | 2 mg | 44.9% | 195.2% | 223 g |
| Tooj liab, Cu | 130 .g | 1000 .g | 13% | 56.5% | 769 g |
| Selenium, Yog Tias | 1 .g | 55 .g | 1.8% | 7.8% | 5500 g |
| Zinc, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 g |
| Kev zom zaub mov carbohydrates | |||||
| Mono- thiab disaccharides (suab thaj) | 0.42 g | qhov siab tshaj plaws 100 г | |||
| galactose cov | 0.1 g | ~ | |||
| Qabzib (dextrose) | 0.11 g | ~ | |||
| sucrose | 0.07 g | ~ | |||
| fructose | 0.15 g | ~ | |||
| Qhov tseem ceeb Amino Acids | |||||
| Arginine * | 0.162 g | ~ | |||
| valine | 0.161 g | ~ | |||
| Keebkwm * | 0.064 g | ~ | |||
| isoleucine | 0.147 g | ~ | |||
| ntxhawj | 0.223 g | ~ | |||
| lysine | 0.174 g | ~ | |||
| methionine | 0.053 g | ~ | |||
| threonine | 0.122 g | ~ | |||
| tryptophan | 0.039 g | ~ | |||
| phenylalanine | 0.129 g | ~ | |||
| Yuav hloov cov amino acids | |||||
| alanine | 0.142 g | ~ | |||
| Aspartic acid | 0.24 g | ~ | |||
| glycine | 0.134 g | ~ | |||
| Glutamic acid | 0.343 g | ~ | |||
| proline | 0.112 g | ~ | |||
| cov serine | 0.104 g | ~ | |||
| tyrosine | 0.108 g | ~ | |||
| cysteine | 0.035 g | ~ | |||
| sterols | |||||
| phytosterols | 9 mg | ~ | |||
| Noj roj ntxiv rau | |||||
| Noj roj ntxiv rau | 0.063 g | qhov siab tshaj plaws 18.7 г | |||
| 14: 0 Tsis lees paub | 0.01 g | ~ | |||
| 16: 0 pev | 0.049 g | ~ | |||
| 18: 0 ua | 0.004 g | ~ | |||
| Monounsaturated fatty acids | 0.01 g | qis 16.8 г | 0.1% | 0.4% | |
| 16:1 Palmitoleic | 0.005 g | ~ | |||
| 18:1 Olein (omega-9) | 0.005 g | ~ | |||
| Polyunsaturated fatty acids | 0.165 g | los ntawm 11.2 rau 20.6 | 1.5% | 6.5% | |
| 18:2 Linoleic | 0.026 g | ~ | |||
| 18:3 Linolenic | 0.138 g | ~ | |||
| 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.
- khob = 30 g (6.9 kCal)
- pob (10 oz) = 284 g (65.3 kCal)
- nplooj = 10 g (2.3 kcal)
- pawg = 340 g (78.2 kcal)
Spinach, raw khoom nplua nuj nyob hauv cov vitamins thiab minerals xws li: vitamin A - 52,1%, beta-carotene - 112,5%, vitamin B9 - 48,5%, vitamin C - 31,2%, vitamin E - 13,5%, vitamin K - 402,4%, poov tshuaj - 22,3%, magnesium - 19,8%, hlau - 15,1%, manganese - 44,9%, tooj liab - 13%
- 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 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.
- 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.
- 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.
- 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.
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