Ho na le spinach e ruileng hakae: khalori ke eng e lumellanang le lihlahisoa tse ling?

Sipinake hase moeti oa khafetsa tafoleng ea malapa a mangata. Ena ke setlama sa selemo le selemo sa meroho. Sipinachi sa naheng se hōla Afghanistan, Turkmenistan le Caucasus.

Ha e tumme joaloka lihoete kapa litapole, empa o thabela botumo bo phahameng linaheng tse sa tšoaneng tsa lefats'e, hobane o na le limatlafatsi tse ngata. E ka sebelisoa mme e sebelisetsoa ho loantša likilo tse ngata.

Sena sohle se bakoa ke lik'hemik'hale tsa eona. Sebopeho se joang le hore na ke lik'hilojule tse kae sefateng se secha? Sena ke seo u tla ithuta sona sehloohong sena.

Mokhoa oa lik'hemik'hale le boleng ba phepo (KBD) ka ligrama tse 100

Semela se ruileng ke eng?
100 dikgerama tsa spinach e ncha li na le:

Li-vithamine

Tse ling tsa li-vithamine tsa semela ke life?

• PP - 0.6 mg: o kenya letsoho lits'ebetsong tsa ho kopanya, o thusa ho theha tšoaetso ea mafu a mangata.
• Beta-carotene - 4.5 mg: ho tla eketsa ho hanyetsa khatello ea kelello, ho sireletsa khahlanong le botsofali, ho fokotsa kotsi ea ho ntlafatsa li-oncology, ho ntlafatsa mahlo, ho tšehetsa bophelo bo botle ba likokoana-hloko, le ho ntlafatsa ts'ebetso ea liphatsa tsa botona le botšehali.
• Vithamine A - 750 mcg: e laola tlhahiso ea protheine, normalizes metabolism, e sireletsa khahlanong le tšoaetso ea kokoana-hloko, e na le phello ea pholiso, e etsa letlalo le tiile, le boreleli ebile le tšoara mafu a letlalo.
• Thiamine (B1) - 0,1 mg: e nka karolo e ts'oanelang ho fapanyetsana mafura, liprotheine le lik'habohaedreite, e sireletsa lisele tse tsoang likotsing tse kotsi tsa lihlahisoa tsa oxidizing, e ntlafatsa boko bo sebetsang, ho hopola, ho ela hloko, ho susumetsa ho hōla ha masapo le mesifa, ho liehisa botsofali, ho ntlafatsa takatso ea lijo, ho fokotsa meno.
• Riboflavin (B2) - 0.25 mg: ho fetola mafura le lik'habohaedreite ka matla, ho eketsa ho kenngoa ha lintho tse ling, ho matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung, ho eketsa mosebetsi oa bokooa, ho tsosolosa mokokotlo oa qoqotho, ho ntlafatsa sebete, ho eketsa hemoglobin.
• Pantothenic acid (B5) - 0.3 mg: e etsa li-antibodies, e ntlafatsa ho kenngoa ha lintho tse ling, e thusa ho hlahisa hormone ea adrenal, e thusa ka khatello ea kelello, ho ruruha, ho chesa mafura.
• Pyridoxine (B6) - 0,1 mg: normalizes glucose maling, e ntlafatsa tshebetsong, e folisa methapo ea pelo, e sitisa ho hlahella ha ischemia, lefu la pelo, lefu la atherosclerosis.
• Folic acid (B9) - 80 μg: E na le phello e ntle sebeteng le ts'ebetsong, e fetisa menahano pakeng tsa liseleng tsa methapo ea methapo e meholo, e laola ho tsosoa le ho thibela tsamaiso ea methapo, e hlokahalang bakeng sa ntshetsopele e tloaelehileng ea lesea la motsoako le bokhachane bo tloaelehileng.
• Vithamine C - 55 mg: ho kenya letsoho ho thehoa ha likarolo tsa mali, ho thusa tsamaiso ea 'mele ea ho itšireletsa mafung ntoeng khahlanong le likokoana-hloko, ho kenya letsoho metabolism, ho eketsa elasticity ea marako a lisele, ho tlosa k'holeseterole le lisebelisoa tse matla.
• E - 2.5 mg: ho loana le botsofali, ho thibela mokhoa oa ho peroxidation, ho fokotsa ho hloka li-vithamine tse ling.
• Phylloquinone (K) - 482.9 mcg: E na le phello e phahameng ea pholiso, e kopanela mosebetsing oa senya le sebete, normalizes metabolism, neutralizes chefo, e thusang ho sireletsa khahlanong le timetso ea sebete lisele le sebopeho sa lihlahala.
• Biotin (H) - 0,1 mg: o kenya letsoho lits'ebetsong tsohle tsa ts'ebetso, ho ntlafatsa metabolism, ho hlophisa ho hōla ha sele, ho ntlafatsa moriri le letlalo, ho phekola mesifa ea masapo, ho fokotsa bohloko ba mesifa.
• Choline - 18 mg: tsosolosa lisele tsa sebete, normalizes metabolism ea mafura, e ntlafatsa mohopolo oa nakoana, e tlosa k'holeseterole, e matlafatsa lisele, e hlahisa insulin.
• Niacin e lekanang le 1.2 mg: o kenya letsoho mekhoeng ea metsoako, liprotheine, tlhahiso, bokello le tšebeliso ea matla lisele tsa 'mele.

Macronutrients

1. Potassium - 774 mg: e etsa hore boko bo matlafatse, bo matlafatsa mesifa, e sireletsa pelo le methapo ea mali, e tloaeleha khatello, e matlafatse masapo, e felisa mesifa ea mesifa.
2. Magnesium - 82 mg: ho matlafatsa maqeba a meno, ho ntlafatsa bophelo bo botle ba meno, ho fokotsa bohloko ba mesifa le bo kopantsoeng, ho laola palo ea tsoekere maling, ho ntlafatsa mesebetsi ea ho phefumoloha, ho laola kholo, ho fokotsa khatello ea mali, ho fokotsa mokhathala le migraine, ho laola pelo.
3. Calcium - 106 mg: o tšehetsa meno le masapo a phetseng hantle, ho tloaeleha ho thibela mali, ho thibela mali ho thibela mali, ho tloaeleha tsamaiso ea endocrine, ho fokotsa melaetsa ea mesifa, mekhabiso ea maqhubu le litlhaku.
4. Sodium - 24 mg: e etsa hore ho be le khōlo e tloaelehileng le boemo ba 'mele, ho kopanela mosebetsing oa tsamaiso ea mali, mesifa ea maiketsetso, ho fokotsa methapo ea mali, le ho se lumelle ho futhumatsa kapa letsatsi.
5. Phosphorus - 83 mg: Ho lokisa metabolism, ho thibela ntshetsopele ea maloetse a sa foleng, ho ameha ho thehoa ha masapo, ho tsosolosa tsamaiso ea methapo.

Latisa likarolo

Ke bokae, tšepe, koporo le lisebelisoa tse ling tsa semela?

• Letsoalo la tšepe - 13.51 mg: e fana ka phefumoloho ea lisele, e laola boemo ba lisele le metsoako ea methapoli, e tsamaisa oksijene, e boloka tšireletso ea mmele, e baka mehopolo ea methapo 'me ea e tsamaisa meleng ea methapo, e tiisa hore' mele o hōla.
• Zinc - 0.53 mg: ho matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung, ho tsosolosa mosebetsi oa litho tse ngata, ho senya likokoana-hloko, ho etsa li-phagocyte, ho tsosolosa lisele, ho matlafatsa protheine synthesis, ho folisa maqeba, ho hlahisa sebum.
• Koporo - 13 mcg: e hlahisa collagen, e na le phello e khahlanong le ho ruruha, e kopanya tsamaiso ea lijo, e sireletsa masapo ho fractures, e tloaelehileng ho sebetsa ha qoqotho ea qoqotho, e matlafatsa tšoaetso.
• Manganese - 0.897 mg: e khutlela mokhoeng oa mesifa, e thibela tsoelo-pele ea lefu la tsoekere, e folisa lisele ka potlako, e ntlafatsa khōlo, boko bo sebetsang le ho thehoa ha lisele tse ncha.
• Selenium - 1 mcg: ho thibela kankere, ho ntlafatsa tšelo ea mali, ho fokotsa palo ea li-radicals tsa mahala, ho fokotsa ho ruruha, ho eketsa ho hanyetsa mafu.

Lintho tsa bohlokoa tsa amino acid

Seipinake se na le eng hape?

• Valin 0.120 - 0.161 g.
• Histidine 0.046 - 0.064 g
• Isoleucine 0.084 - 0.147 g.
• Leucine 0,150 - 0,223 g.
• Lysine 0.120 - 0.174 g
• Methionine 0.026 - 0.053 g.
• Threonine 0.092 - 0.122
• Tryptophan 0,039 - 0,042 g
• Phenylalanine 0.120 - 0.129 g.

Li-amino acid tse nkeloang sebaka

• Alanin 0.110 - 0.142 g
• Arginine 0.140 - 0.162 g
• Aspartic acid 0,230 - 0,240 g
• Glycine 0.110 - 0.134 g
• Glutamic acid 0,290 - 0,343 g
• Prolin 0.084 - 0,112 g.
• Serine 0.100 - 0.104 g
• Tyrosine 0.063 - 0.108 g
• Khoeli 0.004 - 0.035 g

Khalori e ncha dimela ka 100 g + BJU

Ho na le liprotheine tse ngata, mafura le lik'habohaedreite tse semeleng?

1. Letlalo - 0,39 g.
2. Protheine - 2.86 g.
3. Lihahydrate - 3.63 g.
4. Matla a matla ka 100 g - 20.5 kcal.

Phapang ea ho hlophisoa

1. Ho pheha le ho secha sepinche.

   Tlhahlobo ea nako e telele e senya li-vithamine tsa B. Ka hona, sapinake e phehiloeng e tla ba le li-vithamine tse fokolang tse fokolang. Bakeng sa polokelo e kholo ea livithamine, pheha metsotso e 3 ho isa ho e 7.

2. Frozen le Fresh Spinach.

   Sebopeho sa spinach se serame ha se fapane le se hloekileng. Sipinachane e nonneng e bile e na le molemo. Ho sireletsehile kaha e bolokoe hang ka mor'a hore li bokelloe. Ho fapana le a hloekileng, moo nitrites e hlahang nakong ea polokelo.

3. Mefuta e fapa-fapaneng le mefuta-futa ea spinach.

   Lik'hemik'hale tsa sipinake ha li itšetlehe ka mofuta kapa mefuta e sa tšoaneng ea limela. Limela tsohle li ts'oana.

Semela lijo tse lumellanang le lijana

Ho hlasela le spinach ho ntlafatsa mahlo. Sipinake le lamunu li tla matlafatsa matla. Ho kopanya sipinake le cheese, bacon, tranelate, nutmeg e khothalletsa tlhahiso ea matla 'me e tlatsa' mele ka oksijene.

E sebelisetsoa ho pheha:

• lithuto tsa pele le tsa bobeli;
• li-sauces;
• salate;
• cutlets;
• li-pancake;
• seno;
• FRESH.

Haeba ha o e-s'o sebelise sipinake ho pheha lijana tseo u li ratang, joale ka litsela tsohle lokisa phoso ena. Ho phaella tseleng e tsotehang, u tla boela u fumane melemo e hlokahalang bakeng sa 'mele.