Yuav ua li cas nplua nuj yog spinach: dab tsi yog calorie cov ntsiab lus ntawm cov nroj tsuag thiab nws cov tshuaj muaj pes tsawg leeg, yog nws sib xws nrog lwm cov khoom?

Spinach tsis yog ib tus qhua ntawm cov ntxhuav ntawm ntau tsev neeg. Qhov no yog ib qho zaub txhua xyoo. Tsiaj qus spinach hlob nyob rau Afghanistan, Turkmenistan thiab Caucasus.

Nws tsis yog nrov li carrots los yog qos yaj ywm, tab sis nyiam koob meej nyob rau hauv txawv teb chaws ntawm lub ntiaj teb no, vim hais tias muaj ntau tus nutrients. Nws tuaj yeem raug siv thiab siv los tiv tauj ntau tshaj qhov hnyav.

Tag nrho cov no yog vim nws cov tshuaj muaj pes tsawg leeg. Dab tsi yog qhov sib xyaw thiab pes calorie ntau hauv cov nroj tsuag? Nov yog qhov koj yuav kawm ntawm qhov xwm txheej no.

Tshuaj lom neeg muaj pes tsawg thiab zaub mov noj (KBD) rau 100 grams

Dab tsi yog nplua nuj nroj tsuag?
100 grams tshiab spinach muaj xws li:

Vitamins

Yuav ua li cas yog cov ntsiab lus ntawm cov vitamins nyob rau hauv cov nroj tsuag?

• PP - 0.6 mg: siv ib feem ntawm cov txheej txheem oxidation, pab tsim kev tiv thaiv.
• Beta-carotene - 4.5 mg: yuav ua rau kom muaj kev ntxhov siab ntau dua, tiv thaiv kev laus, txo qhov kev pheej hmoo ntawm kev mob oncology, txhim kho qhov muag, txhawb kev noj qab haus huv, thiab kev ua haujlwm ntawm cov qog qog.
• Vitamin A - 750 mcg: tswj kev tsim cov protein, normalizes metabolism, tiv thaiv tus kab mob kis, muaj kev zoo tom qab, ua rau tawv tawv khov, du thiab kho cov kab mob ntawm daim tawv nqaij.
• Thiamine (B1) - 0.1 mg: yuav siv cov khoom sib txuam ntawm cov rog, proteins thiab carbohydrates, tiv thaiv hlwb ntawm cov teebmeem tshuaj lom neeg ntawm cov khoom oxidizing, pab txhim kho lub hlwb, nco, mloog, xav, stimulates kev loj hlob ntawm cov pob txha thiab cov leeg, slows laus, pab kev qab los noj mov, txo cov hniav.
• Riboflavin (B2) - 0.25 mg: hloov cov rog thiab carbohydrates rau hauv lub zog, ua kom lub cev nqus lwm cov tshuaj, ua rau lub cev tsis muaj zog, ua rau lub hlwb muaj zog, rov ua kom cov thyroid caj pas, kho qhov muag pom tseeb, ua kom muaj ntshav liab ntxiv.
• Pantothenic acid (B5) - 0.3 mg: nws tsim cov tshuaj tua kab mob, ua rau lub cev tsis haum ntawm lwm cov tshuaj, pab tsim cov adrenal hormone, pab kev ntxhov siab, mob, thiab kub hnyiab.
• Pyridoxine (B6) - 0.1 mg: normalizes glucose nyob rau hauv cov ntshav, kho txhim kev ua tau zoo, heals lub plawv system, tiv thaiv qhov tshwm sim ntawm ischemia, lub plawv nres, atherosclerosis.
• Folic acid (B9) - 80 μg: Nws muaj kev ntxim ntxhi rau daim siab thiab kev zom zaub mov, xa cov impulses ntawm lub hlwb ntawm lub hauv paus paj hlwb, tswj cov excitation thiab inhibition ntawm lub paj hlwb, yog qhov tsim nyog rau qhov kev loj hlob ntawm tus me nyuam hauv plab thiab cev xeeb tub.
• Vitamin C - 55 mg: nquag koom hauv qhov kev tsim ntawm cov ntshav cov ntsiab lus, pabcuam kev tiv thaiv kabmob hauv kev sib ntaus tawm tsam pathogens, koomtes hauv cov metabolism, ua kom lub zog ntawm cov phab ntsa ntawm tes, tshem cov roj thiab cov hlau hnyav.
• E - 2.5 mg: fights laus, tiv thaiv cov txheej txheem ntawm pathological peroxidation, compensates rau tsis muaj lwm cov vitamins.
• Phylloquinone (K) - 482.9 mcg: Nws muaj kev kho mob siab, koom tes ua haujlwm ntawm lub plab zis thiab lub siab, ua rau cov metabolism hauv lub cev, ua kom cov tshuaj tua tsis tau, uas pab tiv thaiv kom txhob muaj kab mob hauv siab thiab tsim qog nqaij hlav.
• Biotin (H) - 0.1 mg: koom rau hauv tag nrho cov txheej txheem metabolic, txhim kho cov metabolism, npaaj zoo ntawm txoj kev loj hlob ntawm cev, kho cov plaub hau thiab tawv, kho pob txha hlwb pob txha, txo cov leeg mob.
• Choline - 18 mg: restores daim siab nqaij, normalizes roj metabolism, pab txoj kev nco sij hawm luv luv, tshem tawm roj (cholesterol), ua kom lub hlwb muaj zog, tsim cov tshuaj insulin.
• Niacin sib npaug 1.2 mg: koom hauv cov txheej txheem ntawm metabolism, protein synthesis, ntau lawm, tsub zuj zuj thiab siv lub zog hauv lub hlwb ntawm lub cev.

Macronutrients

1. Poov tshuaj - 774 mg: activates lub hlwb, ntxiv dag zog, tiv thaiv lub plawv thiab cov hlab ntsha, normalizes siab, nthuav cov pob txha, tshem tawm cov leeg mob.
2. Magnesium - 82 mg: txhawb cov hniav txha hniav, pab kho hniav kom zoo, txo cov nqaij thiab sib koom tes, tswj cov ntshav qab zib hauv cov ntshav, pab ua kom muaj zog, ua kom loj hlob, txo cov ntshav siab, txo kev qaug zog thiab migraine, tswj lub plawv atherosclerosis.
3. Calcium - 106 mg: txhawb nqa cov hniav zoo thiab cov pob txha, ua rau cov ntshav qia, ua rau cov ntshav txhaws, ua rau lub cev tsis muaj zog, ua rau cov leeg tsis muaj zog, txo cov nqaij ntshiv, hnoos thiab twitches.
4. Sodium - 24 mg: saibxyuas kev loj hlob zoo thiab lub cev ntawm lub cev, koomtes ua haujlwm ntawm cov ntshav, sib cog lus, nqaij ntshiv, thiab tsis tso cai rau lub thermal lossis lub hnub tawg
5. Phosphorus - 83 mg: kho cov metabolism, tiv thaiv kev loj hlob ntawm cov kab mob ntev, yog koom tes nyob rau hauv lub tsim ntawm cov pob txha, restores qhov poob siab system.

Ib txoj lw kab

Ntau npaum li cas hlau, zinc, tooj liab thiab lwm yam kab nyob hauv cov nroj tsuag?

• Hlau cov ntsiab lus - 13.51 mg: nws muab ntaub so ntswg, tswj cov qib ntawm cov cellular thiab cov metabolism hauv qhov system, yog oxygen, tswj kev tiv thaiv, tsim paj impulses thiab ua raws lawv raws cov hlab ntsha fibers, kom qhov kev loj hlob ntawm lub cev.
• Zinc - 0.53 mg: ntxiv zog rau lub cev, rov ua haujlwm ntawm ntau lub nruab nrog cev, rhuav microbes, cov ntaub ntawv phagocytes, renews hlwb, nquag txhawb cov protein synthesis, heals wounds, ua sebum.
• Tooj liab - 13 mcg: nws ua cov collagen, muaj cov nyhuv sau, zoo li cov kab mob digestive, tiv thaiv cov pob txha ntawm pob txha, ua rau lub cev qog ntawm cov thyroid caj pas, tiv thaiv kab mob.
• Manganese - 0.897 mg: rov qab cov nqaij ntshiv, tiv thaiv kev mob ntshav qab zib, kho cov ntaub so ntswg sai sai, pab txoj kev loj hlob, lub hlwb muaj nuj nqi thiab tsim cov qoob loo tshiab.
• Selenium - 1 mcg: txwv tsis pub mob cancer, txhim kho cov ntshav, txo cov naj npawb ntawm cov dawb radicals, thiaj li mob, ua rau lub cev tsis kam mus rau cov kab mob.

Tseem ceeb heev Amino Acids

Dab tsi ntxiv spinach muaj?

• 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.

Hloov cov amino acids

• 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
• Cystine 0.004 - 0.035 g

Calorie tshiab cog rau 100 gr + BJU

Muaj pes tsawg tus proteins, cov rog thiab carbohydrates nyob hauv cov nroj tsuag?

1. Rog - 0.39 g.
2. Protein - 2.86 g.
3. Carbohydrates - 3.63 g.
4. Qhov nqi zog ntawm 100 g - 20.5 kcal.

Qhov sib txawv hauv kev sau ntawv

1. Siav thiab Fresh Spinach.

   Lub sij hawm ntev yuav ua rau cov B vitamins raug rhuav tshem.Yog li, nyom cov zaub ntsuab yuav muaj tsawg dua cov vitamins. Rau ntau lub preservation ntawm cov vitamins, noj rau 3 mus rau 7 feeb.

2. Frozen thiab Fresh Spinach.

   Cov lus ntawm cov khov nab kuab yog tsis txawv ntawm cov tshiab. Frozen spinach txawm muaj ib qho kom zoo dua. Nws muaj kev ruaj ntseg vim hais tias nws yog khov tam sim ntawd tom qab sib sau. Tsis zoo li cov tshiab, uas nitrites tshwm thaum lub sij hawm cia.

3. Txawv hom thiab ntau yam ntawm spinach.

   Cov tshuaj lom neeg muaj pes tsawg leeg ntawm spinach tsis nyob ntawm seb yam los yog ntau yam ntawm cov nroj tsuag. Nyob rau hauv tag nrho cov nroj tsuag nws yog tib yam.

Cog tshaj cov zaub mov thiab tais diav

Avocado thiab spinach txhim kho qhov muag. Spinach thiab txiv kab ntxwv yuav txhawb zog. Ua ke nrog ntawm spinach nrog cheese, nqaij npuas kib, cream, nutmeg txhawb zog siab thiab saturates lub cev nrog oxygen.

Nws yog siv los ua noj:

• thawj zaug thiab zaum thib ob;
• cov kua ntses;
• zaub nyoos;
• cutlets;
• pancakes;
• dej haus;
• FRESH.

Yog hais tias koj tsis tau siv cov zaub ntsuab rau koj cov zaub mov nyiam, ces ntawm txhua qhov txhais tau tias yog qhov yuam kev no. Ntxiv nrog rau qhov zoo kawg saj, koj yuav tau txais txiaj ntsim zoo rau lub cev.