Thamani ya lishe na muundo wa kemikali.
Jedwali linaonyesha yaliyomo kwenye virutubishi (kalori, protini, mafuta, wanga, vitamini na madini) kwa 100 gramu sehemu ya kula.
| Lishe | wingi | Kawaida ** | % ya kawaida katika 100 g | % ya kawaida katika 100 kcal | 100% ya kawaida |
| Thamani ya kalori | Kpi 12 | Kpi 1684 | 0.7% | 5.8% | 14033 g |
| Protini | 1.56 g | 76 g | 2.1% | 17.5% | 4872 g |
| Mafuta | 0.16 g | 56 g | 0.3% | 2.5% | 35000 g |
| Wanga | 0.78 g | 219 g | 0.4% | 3.3% | 28077 g |
| Fiber ya viungo | 1 g | 20 g | 5% | 41.7% | 2000 g |
| Maji | 95.55 g | 2273 g | 4.2% | 35% | 2379 g |
| Ash | 0.95 g | ~ | |||
| vitamini | |||||
| Vitamini A, RE | 212 μg | 900 μg | 23.6% | 196.7% | 425 g |
| alpha carotenes | 1 μg | ~ | |||
| beta carotenes | 2.549 mg | 5 mg | 51% | 425% | 196 g |
| Lutein + Zeaxanthin | 38 μg | ~ | |||
| Vitamini B1, thiamine | 0.032 mg | 1.5 mg | 2.1% | 17.5% | 4688 g |
| Vitamini B2, riboflauini | 0.063 mg | 1.8 mg | 3.5% | 29.2% | 2857 g |
| Vitamini B4, choline | 12.1 mg | 500 mg | 2.4% | 20% | 4132 g |
| Vitamini B5, pantothenic | 0.079 mg | 5 mg | 1.6% | 13.3% | 6329 g |
| Vitamini B6, pyridoxine | 0.166 mg | 2 mg | 8.3% | 69.2% | 1205 g |
| Vitamini B9, folate | 41 μg | 400 μg | 10.3% | 85.8% | 976 g |
| Vitamini C, ascorbic | 26 mg | 90 mg | 28.9% | 240.8% | 346 g |
| Vitamini E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 5% | 16667 g |
| Vitamini K, phylloquinone | 34 μg | 120 μg | 28.3% | 235.8% | 353 g |
| Vitamini PP, NO | 0.428 mg | 20 mg | 2.1% | 17.5% | 4673 g |
| Betaine | 0.2 mg | ~ | |||
| macronutrients | |||||
| Potasiamu, K | 371 mg | 2500 mg | 14.8% | 123.3% | 674 g |
| Kalsiamu, Ca | 93 mg | 1000 mg | 9.3% | 77.5% | 1075 g |
| Magnesiamu, Mg | 11 mg | 400 mg | 2.8% | 23.3% | 3636 g |
| Sodiamu, Na | 34 mg | 1300 mg | 2.6% | 21.7% | 3824 g |
| Sulphur, S | 15.6 mg | 1000 mg | 1.6% | 13.3% | 6410 g |
| Fosforasi, P | 29 mg | 800 mg | 3.6% | 30% | 2759 g |
| Fuatilia Vipengee | |||||
| Chuma, Fe | 1.04 mg | 18 mg | 5.8% | 48.3% | 1731 g |
| Manganese, Mh | 0.144 mg | 2 mg | 7.2% | 60% | 1389 g |
| Shaba, Cu | 19 μg | 1000 μg | 1.9% | 15.8% | 5263 g |
| Selenium, Ikiwa | 0.4 μg | 55 μg | 0.7% | 5.8% | 13750 g |
| Zinki, Zn | 0.17 mg | 12 mg | 1.4% | 11.7% | 7059 g |
| Wanga wanga | |||||
| Mono- na disaccharides (sukari) | 0.83 g | upeo 100 г | |||
| Asidi muhimu ya Amino | |||||
| Arginine * | 0.087 g | ~ | |||
| valine | 0.069 g | ~ | |||
| Historia | 0.027 g | ~ | |||
| Isoleucine | 0.089 g | ~ | |||
| leucine | 0.091 g | ~ | |||
| lisini | 0.093 g | ~ | |||
| methionine | 0.009 g | ~ | |||
| threonini | 0.051 g | ~ | |||
| tryptophan | 0.015 g | ~ | |||
| phenylalanine | 0.046 g | ~ | |||
| Amino asidi inayoweza kubadilishwa | |||||
| alanini | 0.09 g | ~ | |||
| Aspartic asidi | 0.112 g | ~ | |||
| glycine | 0.045 g | ~ | |||
| Asidi ya Glutamic | 0.374 g | ~ | |||
| proline | 0.032 g | ~ | |||
| serine | 0.05 g | ~ | |||
| tyrosine | 0.03 g | ~ | |||
| cysteine | 0.017 g | ~ | |||
| Asidi zilizojaa mafuta | |||||
| Asidi zilizojaa mafuta | 0.021 g | upeo 18.7 г | |||
| 12:0 Lauriki | 0.001 g | ~ | |||
| 14: 0 Ya kweli | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.017 g | ~ | |||
| 18:0 Stearin | 0.001 g | ~ | |||
| Asidi ya mafuta ya monounsaturated | 0.012 g | dakika 16.8 г | 0.1% | 0.8% | |
| 18:1 Olein (omega-9) | 0.011 g | ~ | |||
| Asidi ya mafuta ya polyunsaturated | 0.077 g | kutoka kwa 11.2 20.6 | 0.7% | 5.8% | |
| 18: 2 Kilinoleiki | 0.031 g | ~ | |||
| 18: 3 linolenic. | 0.041 g | ~ | |||
| Omega-3 fatty | 0.041 g | kutoka kwa 0.9 3.7 | 4.6% | 38.3% | |
| Omega-6 fatty | 0.031 g | kutoka kwa 4.7 16.8 | 0.7% | 5.8% |
Thamani ya nishati ni 12 kcal.
- kikombe, kilichopigwa = 170 g (20.4 kCal)
Bok-choy (pak-choy, kabichi ya Wachina) huchemshwa, bila chumvi vitamini na madini mengi kama: vitamini A - 23,6%, beta-carotene - 51%, vitamini C - 28,9%, vitamini K - 28,3%, potasiamu - 14,8%
- Vitamini A inawajibika kwa maendeleo ya kawaida, kazi ya uzazi, afya ya ngozi na macho, na kudumisha kinga.
- B-carotene ni provitamin A na ina mali antioxidant. 6 mcg ya beta-carotene ni sawa na 1 mcg ya vitamini A.
- Vitamini C inashiriki katika athari za redox, utendaji wa mfumo wa kinga, inakuza ngozi ya chuma. Upungufu husababisha ufizi huru na kutokwa na damu, kutokwa na damu kwa damu kwa sababu ya kuongezeka kwa upenyezaji na udhaifu wa capillaries za damu.
- Vitamin K inasimamia kuganda kwa damu. Ukosefu wa vitamini K husababisha kuongezeka kwa wakati wa kugandisha damu, yaliyomo kwenye prothrombin katika damu.
- potasiamu ion kuu ya seli ambayo inashiriki katika udhibiti wa usawa wa maji, asidi na elektroni, inashiriki katika michakato ya msukumo wa neva, udhibiti wa shinikizo.
Tags: Yaliyomo ya kalori 12 kcal, kemikali, thamani ya lishe, vitamini, madini, ni nini muhimu Bok-choy (pak-choy, kabichi ya Kichina) iliyochemshwa, bila chumvi, kalori, virutubisho, mali muhimu Bock-choy (pak-choy, kabichi ya China ) kuchemshwa, bila chumvi