Nilai gizi sareng komposisi kimia.
Tabel nunjukkeun eusi nutrisi (kalori, protéin, lemak, karbohidrat, vitamin sareng mineral) per 100 gram bagian anu tiasa didahar.
| Gizi | kuantitas | Norm ** | % tina norma dina 100 g | % tina norma dina 100 kcal | 100% normal |
| Nilai kalori | 172 kCal | 1684 kCal | 10.2% | 5.9% | 979 g |
| protéin | 7.89 g | 76 g | 10.4% | 6% | 963 g |
| lemak | 12.95 g | 56 g | 23.1% | 13.4% | 432 g |
| karbohidrat | 5.2 g | 219 g | 2.4% | 1.4% | 4212 g |
| Serat alimentary | 0.7 g | 20 g | 3.5% | 2% | 2857 g |
| cai | 70.73 g | 2273 g | 3.1% | 1.8% | 3214 g |
| lebu | 2.52 g | ~ | |||
| vitamin | |||||
| Vitamin A, RE | 244 ÎĽg | 900 ÎĽg | 27.1% | 15.8% | 369 g |
| RĂ©tinol | 0.12 mg | ~ | |||
| alfa Karoten | 3 ÎĽg | ~ | |||
| béta Karoten | 1.493 mg | 5 mg | 29.9% | 17.4% | 335 g |
| béta Cryptoxanthin | 2 μg | ~ | |||
| Lutein + Zeaxanthin | 3249 ÎĽg | ~ | |||
| Vitamin B1, tiamin | 0.082 mg | 1.5 mg | 5.5% | 3.2% | 1829 g |
| Vitamin B2, riboflavin | 0.263 mg | 1.8 mg | 14.6% | 8.5% | 684 g |
| Vitamin B4, kolin | 61 mg | 500 mg | 12.2% | 7.1% | 820 g |
| Vitamin B5, pantotenat | 0.438 mg | 5 mg | 8.8% | 5.1% | 1142 g |
| Vitamin B6, piridoksin | 0.098 mg | 2 mg | 4.9% | 2.8% | 2041 g |
| Vitamin B9, folat | 77 ÎĽg | 400 ÎĽg | 19.3% | 11.2% | 519 g |
| Vitamin B12, kobalamin | 0.4 ÎĽg | 3 ÎĽg | 13.3% | 7.7% | 750 g |
| Vitamin C, askorbat | 7.3 mg | 90 mg | 8.1% | 4.7% | 1233 g |
| Vitamin D, kalsipolol | 0.8 ÎĽg | 10 ÎĽg | 8% | 4.7% | 1250 g |
| Vitamin D3, kolékalsiferol | 0.8 μg | ~ | |||
| Vitamin E, alfa tocopherol, TE | 0.93 mg | 15 mg | 6.2% | 3.6% | 1613 g |
| tokoférol béta | 0.01 mg | ~ | |||
| Kisaran tokoférol | 0.16 mg | ~ | |||
| Vitamin K, phylloquinone | 126.5 ÎĽg | 120 ÎĽg | 105.4% | 61.3% | 95 g |
| Vitamin PP, NO | 0.479 mg | 20 mg | 2.4% | 1.4% | 4175 g |
| Betaine | 29.9 mg | ~ | |||
| Makronutrién | |||||
| Kalium, K | 231 mg | 2500 mg | 9.2% | 5.3% | 1082 g |
| Kalsium, Ca | 165 mg | 1000 mg | 16.5% | 9.6% | 606 g |
| Magnésium, Mg | 30 mg | 400 mg | 7.5% | 4.4% | 1333 g |
| Natrium, Na | 566 mg | 1300 mg | 43.5% | 25.3% | 230 g |
| Walirang, S | 78.9 mg | 1000 mg | 7.9% | 4.6% | 1267 g |
| Fosfor, P. | 139 mg | 800 mg | 17.4% | 10.1% | 576 g |
| Lacak Unsur | |||||
| Beusi, Fe | 1.19 mg | 18 mg | 6.6% | 3.8% | 1513 g |
| Mangan, Bungbulang | 0.269 mg | 2 mg | 13.5% | 7.8% | 743 g |
| Tambaga, Cu | 59 ÎĽg | 1000 ÎĽg | 5.9% | 3.4% | 1695 g |
| Selenium, Upami | 11.1 ÎĽg | 55 ÎĽg | 20.2% | 11.7% | 495 g |
| Fluorin, F | 4.7 ÎĽg | 4000 ÎĽg | 0.1% | 0.1% | 85106 g |
| SĂ©ng, Zn | 0.85 mg | 12 mg | 7.1% | 4.1% | 1412 g |
| Karbohidrat anu tiasa dicerna | |||||
| Mono- sareng disakarida (gula) | 1.85 g | maks 100 Đł | |||
| galaktosa | 0.04 g | ~ | |||
| Glukosa (déikstrosa) | 0.08 g | ~ | |||
| laktosa | 1.51 g | ~ | |||
| Maltosa | 0.03 g | ~ | |||
| sukrosa | 0.06 g | ~ | |||
| fruktosa | 0.05 g | ~ | |||
| Asam Amino Penting | |||||
| Arginin * | 0.366 g | ~ | |||
| valin | 0.505 g | ~ | |||
| Histidin * | 0.229 g | ~ | |||
| Isoleucine | 0.45 g | ~ | |||
| leucin | 0.708 g | ~ | |||
| lisin | 0.558 g | ~ | |||
| methionine | 0.207 g | ~ | |||
| threonine | 0.308 g | ~ | |||
| triptofan | 0.108 g | ~ | |||
| fénilalanin | 0.406 g | ~ | |||
| Asam amino anu tiasa diganti | |||||
| alanin | 0.323 g | ~ | |||
| asam aspartat | 0.627 g | ~ | |||
| glisin | 0.216 g | ~ | |||
| Asam glutamat | 1.556 g | ~ | |||
| prolin | 0.646 g | ~ | |||
| séri | 0.467 g | ~ | |||
| tirosin | 0.35 g | ~ | |||
| mistina | 0.095 g | ~ | |||
| Sterol | |||||
| kolesterol | 118 mg | maks 300 mg | |||
| Asam lemak | |||||
| Transgender | 0.188 g | maks 1.9 Đł | |||
| lemak trans monounsaturated | 0.171 g | ~ | |||
| Asam lemak jenuh | |||||
| Asam lemak jenuh | 6.091 g | maks 18.7 Đł | |||
| 4: 0 Berminyak | 0.314 g | ~ | |||
| 6-0 nilon | 0.189 g | ~ | |||
| 8: 0 Kapél | 0.116 g | ~ | |||
| 10: 0 Kapasitas | 0.227 g | ~ | |||
| 12: 0 Lauric | 0.224 g | ~ | |||
| 14: 0 MyRistic | 0.858 g | ~ | |||
| 15: 0 Pentadecanoic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 2.89 g | ~ | |||
| 17-0 margarin | 0.035 g | ~ | |||
| 18: 0 Stearin | 1.225 g | ~ | |||
| 20: 0 Arachinik | 0.01 g | ~ | |||
| 22: 0 Begénic | 0.002 g | ~ | |||
| 24: 0 Lignosérik | 0.001 g | ~ | |||
| Asam lemak tak jenuh tunggal | 3.021 g | mnt 16.8 Đł | 18% | 10.5% | |
| 14: 1 Myristoleic | 0.001 g | ~ | |||
| 16: 1 Palmitoleic | 0.215 g | ~ | |||
| 18:1 Olein (omega-9) | 2.793 g | ~ | |||
| 20: 1 Gadolik (omega-9) | 0.011 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.001 g | ~ | |||
| Asam lemak polimaturaturasi | 0.61 g | ti 11.2 mun 20.6 | 5.4% | 3.1% | |
| 18: 2 Linoleik | 0.467 g | ~ | |||
| 18: 3 Linolenik | 0.111 g | ~ | |||
| 20: 4 Arachidonic | 0.025 g | ~ | |||
| 20: 5 Asam eicosapentaenoic (EPA), Omega-3 | 0.001 g | ~ | |||
| asam lemak omega-3 | 0.119 g | ti 0.9 mun 3.7 | 13.2% | 7.7% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.007 g | ~ | |||
| asam lemak omega-6 | 0.492 g | ti 4.7 mun 16.8 | 10.5% | 6.1% |
Nilai Ă©nergi 172 kcal.
- cangkir = 136 g (233.9 kCal)
- ngahasilkeun resep = 813 g (1398.4 kCal)
Kangkung ditiup beunghar ku vitamin sareng mineral sapertos: vitamin A - 27,1%, béta-karoten - 29,9%, vitamin B2 - 14,6%, kolin - 12,2%, vitamin B9 - 19,3%, vitamin B12 - 13,3%, vitamin K - 105,4%, kalsium - 16,5%, fosfor - 17,4%, mangan - 13,5%, selenium - 20,2%
- vitamin A tanggung jawab ngembangkeun normal, fungsi réproduktif, kaséhatan kulit sareng panon, sareng ngajaga kekebalan.
- B-karoten nyaéta provitamin A sareng ngagaduhan sipat antioksidan. 6 mcg béta-karoten sami sareng 1 mcg vitamin A.
- vitamin B2 ilubiung dina réaksi redoks, ningkatkeun sensitipitas warna tina analisa visual sareng adaptasi poék. Asupan vitamin B2 anu henteu cekap dibarengan ku palanggaran kaayaan kulit, mémbran mukosa, lampu anu ngarusak sareng paningal surup.
- dicampur mangrupikeun bagian tina lésitin, ngagaduhan peranan dina sintésis sareng metabolisme fosfolipid dina ati, mangrupikeun sumber gugus métil bébas, janten faktor lipotropik.
- vitamin B6 salaku koénzim, aranjeunna ilubiung dina metabolisme asam nukleik sareng asam amino. Kurangna folat ngakibatkeun sintésis kaganggu asam nukléat sareng protéin, anu nyababkeun ngahambat pertumbuhan sél sareng pembagian, utamina dina jaringan anu gancang sumebar: sumsum tulang, épitél peujit, sareng sajabana Konsumsi folat anu teu cekap nalika kakandungan mangrupikeun panyabab prématuritas, kurang gizi, malformations bawaan na gangguan ngembangkeun anak. Asosiasi anu kuat parantos ditingalikeun antara tingkat folat sareng homosistéin sareng résiko panyakit kardiovaskular.
- vitamin B12 berperan penting dina metabolisme sareng konvérsi asam amino. Folat sareng vitamin B12 mangrupikeun vitamin anu aya hubungan sareng kalibet dina pembentukan getih. Kurangna vitamin B12 ngabalukarkeun ngembangkeun kakurangan folat parsial atanapi sekundér, ogé anémia, leukopenia, thrombositopenia.
- vitamin K ngatur pembekuan getih. Kurangna vitamin K ngabalukarkeun kanaékan waktos pembekuan getih, eusi prothrombin anu diturunkeun dina getih.
- kalsium mangrupikeun komponén utama tulang urang, salaku régulator sistem saraf, ilubiung dina kontraksi otot. Kakurangan kalsium ngakibatkeun demineralisasi tulang tonggong, tulang pelvis sareng bagéan handap, ningkatkeun résiko osteoporosis.
- fosfor nyandak bagian dina seueur prosés fisiologis, kalebet metabolisme énergi, ngatur kasaimbangan asam-basa, mangrupikeun bagian tina fosfolipid, nukléotida sareng asam nukléat, diperyogikeun pikeun mineralisasi tulang sareng huntu. Kurangna ngakibatkeun anoréksia, anémia, rikét.
- mangan ilubiung dina pembentukan tulang sareng jaringan konéktip, mangrupikeun bagian tina énzim anu kalibet dina metabolisme asam amino, karbohidrat, katekolamin; penting pisan pikeun sintésis koléstérol sareng nukléotida. Konsumsi anu henteu cekap dibarengan ku kalambatan pertumbuhan, gangguan dina sistem réproduktif, ningkat kameumeutna jaringan tulang, gangguan karbohidrat sareng metabolisme lipid.
- selenium - unsur penting dina sistem pertahanan antioksidan dina awak manusa, ngagaduhan pangaruh imunomodulasi, ilubiung dina pangaturan tindakan hormon tiroid. Kurangna ngakibatkeun panyakit Kashin-Beck (osteoarthritis kalayan sababaraha deformitas sendi, tulang tonggong sareng ekstremitas), Kasakit Keshan (endok myocardiopathy), thrombastenia katurunan.
tags: eusi kalori 172 kcal, komposisi kimia, nilai gizi, vitamin, mineral, kumaha souffle Bayam mangpaat, kalori, nutrisi, sipat mangpaat souffle kangkung