Boleng ba phepo e nepahetseng le sebopeho sa lik'hemik'hale.
Tafole e bonts'a litaba tsa limatlafatsi (likhalori, liprotheine, mafura, lik'habohaedreite, livithamini le liminerale) ka ngoe dikgerama 100 karolo e jehang.
| Metsoako | bongata | Tloaelo ** | % ea tse tloaelehileng ho 100 g | % ea tse tloaelehileng ho 100 kcal | 100% e tloaelehileng |
| Boleng ba khalori | 23 kC | 1684 kC | 1.4% | 6.1% | 7322 g, |
| Liprotheine | 2.81 g, | 76 g, | 3.7% | 16.1% | 2705 g, |
| Mafura | 0.5 g, | 56 g, | 0.9% | 3.9% | 11200 g, |
| Li-carbohydrate | 1 g, | 219 g, | 0.5% | 2.2% | 21900 g, |
| Lisele tsa fiber | 2.4 g, | 20 g, | 12% | 52.2% | 833 g, |
| metsi | 91.78 g, | 2273 g, | 4% | 17.4% | 2477 g, |
| Ash | 1.51 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 490 μg | 900 μg | 54.4% | 236.5% | 184 g, |
| beta carotenes | 5.881 mg | 5 mg | 117.6% | 511.3% | 85 g, |
| Lutein + Zeaxanthin | 10575 μg | ~ | |||
| Vithamine B1, thiamine | 0.016 mg | 1.5 mg | 1.1% | 4.8% | 9375 g, |
| Vithamine B2, riboflavin | 0.138 mg | 1.8 mg | 7.7% | 33.5% | 1304 g, |
| Vithamine B4, choline | 18.4 mg | 500 mg | 3.7% | 16.1% | 2717 g, |
| Vithamine B5, pantothenic | 0.047 mg | 5 mg | 0.9% | 3.9% | 10638 g, |
| Vithamine B6, pyridoxine | 0.1 mg | 2 mg | 5% | 21.7% | 2000 g, |
| Vithamine B9, folate | 98 μg | 400 μg | 24.5% | 106.5% | 408 g, |
| Vithamine C, ascorbic | 14.3 mg | 90 mg | 15.9% | 69.1% | 629 g, |
| Vithamine E, alpha tocopherol, TE | 1.94 mg | 15 mg | 12.9% | 56.1% | 773 g, |
| Vithamine K, phylloquinone | 461.6 μg | 120 μg | 384.7% | 1672.6% | 26 g, |
| Vithamine PP, NE | 0.388 mg | 20 mg | 1.9% | 8.3% | 5155 g, |
| Betaine | 83.2 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 346 mg | 2500 mg | 13.8% | 60% | 723 g, |
| K'halsiamo, Ca | 127 mg | 1000 mg | 12.7% | 55.2% | 787 g, |
| Magnesiamo, Mg | 76 mg | 400 mg | 19% | 82.6% | 526 g, |
| Sodium, Na | 322 mg | 1300 mg | 24.8% | 107.8% | 404 g, |
| Sebabole, S | 28.1 mg | 1000 mg | 2.8% | 12.2% | 3559 g, |
| Phosphorus, P. | 44 mg | 800 mg | 5.5% | 23.9% | 1818 g, |
| Hlahloba Elements | |||||
| Tšepe, Fe | 2.3 mg | 18 mg | 12.8% | 55.7% | 783 g, |
| Manganese, Mong | 0.597 mg | 2 mg | 29.9% | 130% | 335 g, |
| Koporo, Cu | 180 μg | 1000 μg | 18% | 78.3% | 556 g, |
| Selenium, Haeba | 1.4 μg | 55 μg | 2.5% | 10.9% | 3929 g, |
| Zinki, Zn | 0.46 mg | 12 mg | 3.8% | 16.5% | 2609 g, |
| Li-carbohydrate tse silang | |||||
| Mono- le disaccharides (tsoekere) | 0.4 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | |||||
| Arginine * | 0.159 g, | ~ | |||
| valine | 0.158 g, | ~ | |||
| Histidine * | 0.062 g, | ~ | |||
| Isoleucine | 0.144 g, | ~ | |||
| leucine | 0.219 g, | ~ | |||
| lysine | 0.172 g, | ~ | |||
| methionine | 0.052 g, | ~ | |||
| threonine | 0.12 g, | ~ | |||
| boitumelo | 0.038 g, | ~ | |||
| phenylalanine | 0.127 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | |||||
| alanine | 0.139 g, | ~ | |||
| Asiti ea aspartic | 0.236 g, | ~ | |||
| glycine | 0.132 g, | ~ | |||
| Asiti ea Glutamic | 0.338 g, | ~ | |||
| proline | 0.11 g, | ~ | |||
| serine | 0.102 g, | ~ | |||
| tyrosine | 0.106 g, | ~ | |||
| Cysteine ea tlhaho | 0.034 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.081 g, | max 18.7 g | |||
| 14: 0 Myristic | 0.012 g, | ~ | |||
| 16: 0 Palmitic | 0.064 g, | ~ | |||
| 18: 0 Stearin | 0.005 g, | ~ | |||
| Li-acid tsa monounsaturated | 0.013 g, | Metsotso e 16.8 г | 0.1% | 0.4% | |
| 16: 1 Li-Palmitoleic | 0.006 g, | ~ | |||
| 18:1 Olein (omega-9) | 0.006 g, | ~ | |||
| Mafura a polyunsaturated acid | 0.211 g, | ho tloha 11.2 ho ea 20.6 | 1.9% | 8.3% | |
| 18: 2 Linoleic | 0.033 g, | ~ | |||
| 18:3 Linolenic | 0.178 g, | ~ | |||
| Omega-3 mafura a acids | 0.178 g, | ho tloha 0.9 ho ea 3.7 | 19.8% | 86.1% | |
| Omega-6 mafura a acids | 0.033 g, | ho tloha 4.7 ho ea 16.8 | 0.7% | 3% |
Boleng ba matla ke 23 kcal.
- senoelo = 214 g (49.2 kCal)
Sipinake, ka makotikoting, omileng, ha ho na marinade li-vithamine le liminerale tse ruileng joalo ka: vithamine A - 54,4%, beta-carotene - 117,6%, vithamine B9 - 24,5%, vithamine C - 15,9%, vithamine E - 12,9%, vithamine K - 384,7%, potasiamo - 13,8%, calcium - 12,7%, magnesium - 19%, tshepe - 12,8%, manganese - 29,9%, koporo - 18%
- vithamine A e ikarabella bakeng sa kholo e tloaelehileng, mosebetsi oa ho ikatisa, bophelo bo botle ba letlalo le mahlo, le ho boloka boits'ireletso.
- B-carotene ke provitamin A ebile e na le thepa ea antioxidant. 6 mcg ea beta-carotene e lekana le 1 mcg ea vithamine A.
- Vithamine B6 joalo ka coenzyme, ba nka karolo ho metabolism ea li-acid tsa nucleic le li-amino acid. Ho haella ha folate ho lebisa ho senyeheng ha li-acid le liprotheine, tse lebisang ho thibelo ea kholo ea lisele le karohano, haholoholo mesifa e ntseng e eketseha ka potlako: moko oa masapo, epithelium ea mala, jj. khaello ea phepo e nepahetseng, kholofalo ea tlhaho le mathata a kholo ea ngoana. Kopano e matla e bontšitsoe lipakeng tsa folate le homocysteine le kotsi ea lefu la pelo.
- vithamine C e nka karolo liphetohong tsa redox, ts'ebetso ea sesole sa 'mele, e khothaletsa ho monya tšepe. Khaello e lebisa ho marenene a tsoang le a tsoang mali, nosebleeds ea mali ka lebaka la keketseho e kenang ea mali le ho fokola ha methapo ea mali.
- vithamine e e na le thepa ea antioxidant, e hlokahalang molemong oa tšebetso ea li-gonads, mesifa ea pelo, ke botsitso ba bokahohle ba lisele tsa sele. Ka khaello ea vithamine E, ho hlokomeloa ha hemolysis ea erythrocyte le mathata a methapo ea pelo.
- Vithamine K e laola ho koala mali. Ho haella ha vithamine K ho lebisa keketsehong ea nako ea ho hoama ha mali, se theoleloang ke prothrombin maling.
- potasiamo ke ion e ka sehloohong ea lisele tse nkang karolo ho laola taolo ea metsi, acid le electrolyte, e nka karolo ts'ebetsong ea tšusumetso ea methapo, taolo ea khatello.
- khalsiamo ke karolo e ka sehloohong ea masapo a rona, e sebetsa e le molaoli oa tsamaiso ea methapo, e kenya letsoho ho fokotsa mesifa. Khaello ea calcium e lebisa ho demineralization ea lesapo la mokokotlo, masapo a pelvic le lipheletsong tse tlase, ho eketsa kotsi ea lefu la ho fokola ha masapo.
- magnesium e nka karolo metabolism ea matla, synthesis ea liprotheine, li-acid tsa nucleic, e na le matla a ho tsitsisa lera, ho hlokahala ho boloka homeostasis ea calcium, potasiamo le sodium. Ho haella ha magnesium ho lebisa ho hypomagnesemia, kotsi e eketsehang ea ho ba le khatello e phahameng ea mali, lefu la pelo.
- tšepe ke karolo ea liprotheine tsa mesebetsi e fapaneng, ho kenyeletsoa le li-enzyme. E nka karolo ho tsamaisoa ha lielektrone, oksijene, e netefatsa ts'ebetso ea liphetoho tsa redox le ts'ebetso ea peroxidation. Tšebeliso e sa lekaneng e lebisa ho phokolo ea mali ea hypochromic, atony e haelloang ke myoglobin ea mesifa ea masapo, mokhathala o eketsehileng, myocardiopathy, atrophic gastritis.
- Manganese kenya letsoho ho theho ea lesapo le dinama tse nyenyane tse connective, ke karolo ea enzyme amehang metabolism ea amino acid, lik'habohaedreite, catecholamine; bohlokwa bakeng sa tswakana ea k'holeseterole le nucleotide Tšebeliso e sa lekaneng e tsamaisana le ho fokotseha ha kholo, mathata a tsamaiso ea ho ikatisa, ho fokola ha lesapo la masapo, mathata a lik'habohaedreite le lipid metabolism.
- koporo ke karolo ea li-enzyme tse nang le ts'ebetso ea redox hape e kenang metabolism ea tšepe, e hlohlelletsa ho monya liprotheine le lik'habohaedreite. E nka karolo lits'ebetsong tsa ho fa lisele tsa 'mele oa motho le oksijene. Ho haella hona ho bonts'oa ke mathata a sebopeho sa methapo ea pelo le masapo, nts'etsopele ea lisele tse sebetsang tsa dysplasia.
Tags: khalori content 23 kcal, metsoako ea lik'hemik'hale, boleng ba phepo e nepahetseng, divithamini, liminerale, ke eng Spinach molemo bakeng sa, makotikoting, sehlahiswa omileng ntle le marinade, lik'hilojule, limatlafatsi, molemo thepa Sipinake, makotikoting, omileng sehlahisoa ntle le marinade.