Nilai nutrisi lan komposisi kimia.
Tabel kasebut nuduhake isi nutrisi (kalori, protein, lemak, karbohidrat, vitamin lan mineral) saben 100 gram bagean sing bisa dipangan.
| Gondho | Quantity | Norm ** | % norma ing 100 g | % norma ing 100 kkal | 100% normal |
| Nilai kalori | 34 kCal | 1684 kCal | 2% | 5.9% | 4953 g |
| Protein | 4.01 g | 76 g | 5.3% | 15.6% | 1895 g |
| lemak | 0.87 g | 56 g | 1.6% | 4.7% | 6437 g |
| Karbohidrat | 1.1 g | 219 g | 0.5% | 1.5% | 19909 g |
| Serat Alimentary | 3.7 g | 20 g | 18.5% | 54.4% | 541 g |
| Water | 88.94 g | 2273 g | 3.9% | 11.5% | 2556 g |
| Ash | 1.39 g | ~ | |||
| vitamins | |||||
| Vitamin A, RE | 603 μg | 900 μg | 67% | 197.1% | 149 g |
| beta Karoten | 7.237 mg | 5 mg | 144.7% | 425.6% | 69 g |
| Lutein + Zeaxanthin | 15690 μg | ~ | |||
| Vitamin B1, tiamin | 0.078 mg | 1.5 mg | 5.2% | 15.3% | 1923 g |
| Vitamin B2, riboflavin | 0.176 mg | 1.8 mg | 9.8% | 28.8% | 1023 g |
| Vitamin B4, kolin | 24.8 mg | 500 mg | 5% | 14.7% | 2016 g |
| Vitamin B5, pantotenat | 0.075 mg | 5 mg | 1.5% | 4.4% | 6667 g |
| Vitamin B6, pyridoxine | 0.136 mg | 2 mg | 6.8% | 20% | 1471 g |
| Vitamin B9, folat | 121 μg | 400 μg | 30.3% | 89.1% | 331 g |
| Vitamin C, askorbik | 2.2 mg | 90 mg | 2.4% | 7.1% | 4091 g |
| Vitamin E, alpha tokoferol, TE | 3.54 mg | 15 mg | 23.6% | 69.4% | 424 g |
| tokoferol beta | 0.01 mg | ~ | |||
| Rentang tokoferol | 0.17 mg | ~ | |||
| Vitamin K, phylloquinone | 540.7 μg | 120 μg | 450.6% | 1325.3% | 22 g |
| Vitamin PP, NO | 0.439 mg | 20 mg | 2.2% | 6.5% | 4556 g |
| Betaine | 112 mg | ~ | |||
| Makronutrien | |||||
| Kalium, K | 302 mg | 2500 mg | 12.1% | 35.6% | 828 g |
| Kalsium, Ca | 153 mg | 1000 mg | 15.3% | 45% | 654 g |
| Magnesium, mg | 82 mg | 400 mg | 20.5% | 60.3% | 488 g |
| Natrium, Na | 97 mg | 1300 mg | 7.5% | 22.1% | 1340 g |
| Belerang, S | 40.1 mg | 1000 mg | 4% | 11.8% | 2494 g |
| Fosfor, P | 50 mg | 800 mg | 6.3% | 18.5% | 1600 g |
| Lacak Unsur | |||||
| Wesi, Fe | 1.96 mg | 18 mg | 10.9% | 32.1% | 918 g |
| Manganese, Mbak | 0.717 mg | 2 mg | 35.9% | 105.6% | 279 g |
| Tembaga, Cu | 161 μg | 1000 μg | 16.1% | 47.4% | 621 g |
| Selenium, Yen | 5.5 μg | 55 μg | 10% | 29.4% | 1000 g |
| Seng, Zn | 0.49 mg | 12 mg | 4.1% | 12.1% | 2449 g |
| Karbohidrat sing bisa dicerna | |||||
| Mono- lan disakarida (gula) | 0.51 g | maksimal 100 г | |||
| Glukosa (dextrose) | 0.2 g | ~ | |||
| sukrose | 0.21 g | ~ | |||
| fruktosa | 0.09 g | ~ | |||
| Asam Amino Penting | |||||
| Arginin * | 0.489 g | ~ | |||
| valine | 0.181 g | ~ | |||
| Histidin * | 0.049 g | ~ | |||
| Isoleucine | 0.128 g | ~ | |||
| leucine | 0.205 g | ~ | |||
| lisin | 0.256 g | ~ | |||
| methionine | 0.053 g | ~ | |||
| threonine | 0.22 g | ~ | |||
| tryptophan | 0.101 g | ~ | |||
| fenilalanin | 0.211 g | ~ | |||
| Asam amino sing bisa diganti | |||||
| alanin | 0.222 g | ~ | |||
| Asam partikel | 0.436 g | ~ | |||
| glycine | 0.225 g | ~ | |||
| Asam glutamat | 0.516 g | ~ | |||
| Prolin | 0.201 g | ~ | |||
| serine | 0.173 g | ~ | |||
| tirosin | 0.219 g | ~ | |||
| cysteine | 0.029 g | ~ | |||
| Asam lemak jenuh | |||||
| Asam lemak jenuh | 0.157 g | maksimal 18.7 г | |||
| 16: 0 Palmitic | 0.157 g | ~ | |||
| Asam lemak polimaturaturasi | 0.371 g | saka 11.2 kanggo 20.6 | 3.3% | 9.7% | |
| 18: 3 Linolen | 0.371 g | ~ | |||
| Omega-3 asam lemak | 0.371 g | saka 0.9 kanggo 3.7 | 41.2% | 121.2% |
Nilai energi yaiku 34 kkal.
- 0,5 cangkir = 95 g (32.3 kCal)
- paket (10 oz) panenan = 220 g (74.8 kCal)
Bayam, sayuran ijo disigar, beku, godhok, ora uyah sugih karo vitamin lan mineral kayata: vitamin A - 67%, beta-karoten - 144,7%, vitamin B9 - 30,3%, vitamin E - 23,6%, vitamin K - 450,6%, kalium - 12,1 , 15,3, 20,5%, kalsium - 35,9%, magnesium - 16,1%, mangan - XNUMX%, tembaga - XNUMX%
- vitamin A tanggung jawab kanggo pangembangan normal, fungsi reproduksi, kesehatan kulit lan mripat, lan njaga kekebalan.
- B-karoten minangka provitamin A lan nduweni sifat antioksidan. 6 mcg beta-karoten padha karo 1 mcg vitamin A.
- vitamin B6 minangka koenzim, dheweke melu metabolisme asam nukleat lan asam amino. Kekurangan folat nyebabake sintesis asam nukleat lan protein sing cacat, sing nyebabake nyandhet tuwuhing sel lan pamisahan, utamane jaringan kanthi cepet: sumsum balung, epitel usus, lan liya-liyane. Konsumsi folat sing ora cukup sajrone meteng minangka salah sawijining sebab prematuritas, kurang gizi, cacat bawaan lan kelainan perkembangan bocah. Asosiasi kuwat dituduhake ing antarane tingkat folat lan homosistein lan risiko penyakit kardiovaskular.
- vitamin e duwe sifat antioksidan, perlu kanggo fungsi gonad, otot jantung, minangka stabiliser universal membran sel. Kanthi kekurangan vitamin E, diamati hemolisis eritrosit lan kelainan neurologis.
- vitamin K ngatur pembekuan getih. Kekurangan vitamin K nyebabake nambah wektu pembekuan getih, isi prothrombin sing diturunake ing getih.
- kalium minangka ion intraselular utama sing melu regulasi keseimbangan banyu, asam lan elektrolit, melu proses impul saraf, regulasi tekanan.
- calcium minangka komponen utama balung kita, minangka regulator sistem saraf, melu kontraksi otot. Kekurangan kalsium nyebabake demineralisasi tulang punggung, balung panggul lan ekstremitas ngisor, nambah risiko osteoporosis.
- Magnesium melu metabolisme energi, sintesis protein, asam nukleat, duwe efek stabil ing membran, perlu kanggo njaga homeostasis kalsium, kalium lan sodium. Kurang magnesium nyebabake hypomagnesemia, tambah risiko kena hipertensi, penyakit jantung.
- Manganese melu pembentukan balung lan jaringan ikat, minangka bagean saka enzim sing melu metabolisme asam amino, karbohidrat, katekolamin; penting kanggo sintesis kolesterol lan nukleotida. Konsumsi sing ora cukup diiringi rasa mudhun sing alon, kelainan ing sistem reproduksi, nambah fragility jaringan tulang, kelainan karbohidrat lan metabolisme lipid.
- tembaga minangka bagean saka enzim kanthi kegiatan redoks lan melu metabolisme zat besi, stimulasi panyerapan protein lan karbohidrat. Melu proses nyedhiyakake jaringan awak manungsa kanthi oksigen. Kekurangan kasebut diwujudake dening kelainan nalika pembentukan sistem kardiovaskular lan kerangka, pangembangan displasia jaringan ikat.
Tags: isi kalori 34 kkal, komposisi kimia, nilai nutrisi, vitamin, mineral, apa sing migunani kanggo Bayam, sayuran disigar, beku, godhok, ora uyah, kalori, nutrisi, sifat migunani Bayam, sayuran sing disigar, beku, godhok, ora uyah