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 | 2.9 g, | 76 g, | 3.8% | 16.5% | 2621 g, |
| Mafura | 0.3 g, | 56 g, | 0.5% | 2.2% | 18667 g, |
| Li-carbohydrate | 2 g, | 219 g, | 0.9% | 3.9% | 10950 g, |
| manyolo acid | 0.1 g, | ~ | |||
| Lisele tsa fiber | 1.3 g, | 20 g, | 6.5% | 28.3% | 1538 g, |
| metsi | 91.6 g, | 2273 g, | 4% | 17.4% | 2481 g, |
| Ash | 1.8 g, | ~ | |||
| divithamini | |||||
| Vithamine A, RE | 750 μg | 900 μg | 83.3% | 362.2% | 120 g, |
| beta carotenes | 4.5 mg | 5 mg | 90% | 391.3% | 111 g, |
| Vithamine B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 29.1% | 1500 g, |
| Vithamine B2, riboflavin | 0.25 mg | 1.8 mg | 13.9% | 60.4% | 720 g, |
| Vithamine B4, choline | 18 mg | 500 mg | 3.6% | 15.7% | 2778 g, |
| Vithamine B5, pantothenic | 0.3 mg | 5 mg | 6% | 26.1% | 1667 g, |
| Vithamine B6, pyridoxine | 0.1 mg | 2 mg | 5% | 21.7% | 2000 g, |
| Vithamine B9, folate | 80 μg | 400 μg | 20% | 87% | 500 g, |
| Vithamine C, ascorbic | 55 mg | 90 mg | 61.1% | 265.7% | 164 g, |
| Vithamine E, alpha tocopherol, TE | 2.5 mg | 15 mg | 16.7% | 72.6% | 600 g, |
| Vithamine H, biotin | 0.1 μg | 50 μg | 0.2% | 0.9% | 50000 g, |
| Vithamine K, phylloquinone | 482.9 μg | 120 μg | 402.4% | 1749.6% | 25 g, |
| Vithamine PP, NE | 1.2 mg | 20 mg | 6% | 26.1% | 1667 g, |
| niacin | 0.6 mg | ~ | |||
| macronutrients | |||||
| Potasiamo, K | 774 mg | 2500 mg | 31% | 134.8% | 323 g, |
| K'halsiamo, Ca | 106 mg | 1000 mg | 10.6% | 46.1% | 943 g, |
| Silicon, E. | 51.2 mg | 30 mg | 170.7% | 742.2% | 59 g, |
| Magnesiamo, Mg | 82 mg | 400 mg | 20.5% | 89.1% | 488 g, |
| Sodium, Na | 24 mg | 1300 mg | 1.8% | 7.8% | 5417 g, |
| Sebabole, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 g, |
| Phosphorus, P. | 83 mg | 800 mg | 10.4% | 45.2% | 964 g, |
| Chlorine, Cl | 43.5 mg | 2300 mg | 1.9% | 8.3% | 5287 g, |
| Hlahloba Elements | |||||
| Aluminium, Al | 104 μg | ~ | |||
| Bohr, B. | 37.1 μg | ~ | |||
| Vanadium, V | 7.9 μg | ~ | |||
| Tšepe, Fe | 13.51 mg | 18 mg | 75.1% | 326.5% | 133 g, |
| Iodine, ke | 15.9 μg | 150 μg | 10.6% | 46.1% | 943 g, |
| Cobalt, Co. | 1.6 μg | 10 μg | 16% | 69.6% | 625 g, |
| Lithium, Li | 0.7 μg | ~ | |||
| Manganese, Mong | 0.897 mg | 2 mg | 44.9% | 195.2% | 223 g, |
| Koporo, Cu | 13 μg | 1000 μg | 1.3% | 5.7% | 7692 g, |
| Molybdenum, Mo. | 5.2 μg | 70 μg | 7.4% | 32.2% | 1346 g, |
| Nikele, Ni | 1.4 μg | ~ | |||
| Rubidium, Rb | 18.7 μg | ~ | |||
| Selenium, Haeba | 1 μg | 55 μg | 1.8% | 7.8% | 5500 g, |
| Matla, Sr. | 67 μg | ~ | |||
| Ho tsuba, F | 44.6 μg | 4000 μg | 1.1% | 4.8% | 8969 g, |
| Chrome, Kr | 2.8 μg | 50 μg | 5.6% | 24.3% | 1786 g, |
| Zinki, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 g, |
| Li-carbohydrate tse silang | |||||
| Starch le li-dextrins | 0.1 g, | ~ | |||
| Mono- le disaccharides (tsoekere) | 1.9 g, | max 100 g | |||
| Li-Amino acid tsa bohlokoa | 0.851 g, | ~ | |||
| Arginine * | 0.13 g, | ~ | |||
| valine | 0.133 g, | ~ | |||
| Histidine * | 0.051 g, | ~ | |||
| Isoleucine | 0.106 g, | ~ | |||
| leucine | 0.15 g, | ~ | |||
| lysine | 0.156 g, | ~ | |||
| methionine | 0.034 g, | ~ | |||
| Methionine + cysteine | 0.06 g, | ~ | |||
| threonine | 0.112 g, | ~ | |||
| boitumelo | 0.039 g, | ~ | |||
| phenylalanine | 0.121 g, | ~ | |||
| Phenylalanine + Tyrosine | 0.21 g, | ~ | |||
| Li-amino acid tse ka khutlisoang | 1.263 g, | ~ | |||
| alanine | 0.127 g, | ~ | |||
| Asiti ea aspartic | 0.227 g, | ~ | |||
| glycine | 0.106 g, | ~ | |||
| Asiti ea Glutamic | 0.318 g, | ~ | |||
| proline | 0.096 g, | ~ | |||
| serine | 0.092 g, | ~ | |||
| tyrosine | 0.093 g, | ~ | |||
| Cysteine ea tlhaho | 0.023 g, | ~ | |||
| Mafura a khotsofatsang | |||||
| Mafura a khotsofatsang | 0.1 g, | max 18.7 g | |||
| Mafura a polyunsaturated acid | |||||
| Omega-3 mafura a acids | 0.138 g, | ho tloha 0.9 ho ea 3.7 | 15.3% | 66.5% | |
| Omega-6 mafura a acids | 0.026 g, | ho tloha 4.7 ho ea 16.8 | 0.6% | 2.6% |
Boleng ba matla ke 23 kcal.
Sepinichi li-vithamine le liminerale tse ngata joalo ka: vithamine A - 83,3%, beta-carotene - 90%, vithamine B2 - 13,9%, vithamine B9 - 20%, vithamine C - 61,1%, vithamine E - 16,7, 402,4, 31%, vithamine K - 170,7%, potasiamo - 20,5%, silicon - 75,1%, magnesium - 16%, tšepe - 44,9%, cobalt - XNUMX%, manganese - XNUMX%
- 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 B2 e nka karolo liketsong tsa redox, e ntlafatsa kutloisiso ea mmala oa sehlahlo sa pono le phetoho e lefifi. Ho ja lijo tse sa lekaneng tsa vithamine B2 ho tsamaisana le ho tlola boemo ba letlalo, lera la mucous, leseli le holofetseng le pono ea shoalane.
- 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.
- Silicone e kenyellelitsoe e le karolo ea sebopeho sa glycosaminoglycans mme e hlohlelletsa collagen synthesis.
- 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.
- Cobalt ke karolo ea vithamine B12. E kenya tšebetsong li-enzyme tsa mafura a metabolism le folic acid metabolism.
- 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.
LIPHEKO LIPHETHO
Tags: lik'halori 23 kcal, lik'hemik'hale, boleng ba phepo, livithamini, liminerale, hore spinach se na le thuso joang, likhalori, limatlafatsi, thepa ea spinach
Boleng ba eneji, kapa khalori Ke boholo ba matla a tsoang 'meleng oa motho ho tsoa lijong nakong ea tšilo ea lijo. Boleng ba matla a sehlahisoa bo lekantsoe ka kilo-calories (kcal) kapa kilo-joules (kJ) ho ligrama tse 100. sehlahisoa. Khalori e sebelisoang ho lekanya boleng ba matla a lijo e boetse e bitsoa "khalori ea lijo," ka hona, prefix ea kilo hangata e siuoa ha ho hlakisoa likhalori ho (kilo) lik'hilojule. U ka bona litafole tse qaqileng tsa matla bakeng sa lihlahisoa tsa Serussia.
Boleng ba phepo - dikahare tsa lik'habohaedreite, mafura le liprotheine ka sehlahisoa.
Boleng ba phepo ea sehlahisoa sa lijo - sete ya thepa ea sehlahisoa sa lijo, moo litlhoko tsa mmele le motho li khotsofatsoang.
divithamini, manyolo a hlokahalang ka bongata bo fokolang lijong tsa batho le liphoofolong tse ngata tse nang le lesapo la mokokotlo. Li-vithamine hangata li entsoe ke limela ho fapana le liphoofolo. Tlhokahalo ea motho ea livithamini ea letsatsi le letsatsi ke limiligrama tse 'maloa feela. Ho fapana le lintho tse sa tloaelehang, livithamini li senngoa ke ho futhumatsa ho matla. Li-vithamine tse ngata ha lia tsitsa ebile "li lahlehile" nakong ea ho pheha kapa ha ho etsoa lijo.