Imar abinci mai gina jiki da haɓakar sinadarai.
Teburin yana nuna abubuwan da ke cikin abubuwan gina jiki (adadin kuzari, sunadarai, mai, maƙarƙashiya, bitamin da kuma ma’adanai) a kowane 100 grams bangare mai cin abinci.
| Abinci | yawa | Al'ada ** | % na al'ada a cikin 100 g | % na al'ada a cikin 100 kcal | 100% na al'ada |
| Caimar caloric | 424 kCal | 1684 kCal | 25.2% | 5.9% | 397 g |
| sunadaran | 7.6 g | 76 g | 10% | 2.4% | 1000 g |
| fats | 10 g | 56 g | 17.9% | 4.2% | 560 g |
| carbohydrates | 75.2 g | 219 g | 34.3% | 8.1% | 291 g |
| Fatar Alimentary | 0.2 g | 20 g | 1% | 0.2% | 10000 g |
| Water | 5.6 g | 2273 g | 0.2% | 40589 g | |
| Ash | 1.4 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.499 MG | 1.5 MG | 33.3% | 7.9% | 301 g |
| Vitamin B2, riboflavin | 0.429 MG | 1.8 MG | 23.8% | 5.6% | 420 g |
| Vitamin B5, pantothenic | 0.531 MG | 5 MG | 10.6% | 2.5% | 942 g |
| Vitamin B6, pyridoxine | 0.04 MG | 2 MG | 2% | 0.5% | 5000 g |
| Vitamin B9, folate | 53 μg | 400 μg | 13.3% | 3.1% | 755 g |
| Vitamin B12, Cobalamin | 0.07 μg | 3 μg | 2.3% | 0.5% | 4286 g |
| Vitamin C, ascorbic | 5.5 MG | 90 MG | 6.1% | 1.4% | 1636 g |
| Vitamin E, alpha tocopherol, TE | 3.86 MG | 15 MG | 25.7% | 6.1% | 389 g |
| Eara Vitamin E | 3.3 MG | ~ | |||
| Vitamin K, phylloquinone | 0.5 μg | 120 μg | 0.4% | 0.1% | 24000 g |
| Vitamin PP, NO | 5.739 MG | 20 MG | 28.7% | 6.8% | 348 g |
| macronutrients | |||||
| Potassium, K | 156 MG | 2500 MG | 6.2% | 1.5% | 1603 g |
| Kalshiya, Ca | 32 MG | 1000 MG | 3.2% | 0.8% | 3125 g |
| Magnesium, MG | 22 MG | 400 MG | 5.5% | 1.3% | 1818 g |
| Sodium, Na | 319 MG | 1300 MG | 24.5% | 5.8% | 408 g |
| Sulfur, S | 76 MG | 1000 MG | 7.6% | 1.8% | 1316 g |
| Phosphorus, P. | 116 MG | 800 MG | 14.5% | 3.4% | 690 g |
| Gano Abubuwa | |||||
| Irin, Fe | 3 MG | 18 MG | 16.7% | 3.9% | 600 g |
| Tagulla, Cu | 74 μg | 1000 μg | 7.4% | 1.7% | 1351 g |
| Selenium, Idan | 17.2 μg | 55 μg | 31.3% | 7.4% | 320 g |
| Tutiya, Zn | 0.53 MG | 12 MG | 4.4% | 1% | 2264 g |
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 1.048 g | max 18.7 г | |||
| 4: 0 Mai | 0.003 g | ~ | |||
| 8:0 | 0.001 g | ~ | |||
| 10: 0 Tafiya | 0.001 g | ~ | |||
| 12:0 Lauric | 0.001 g | ~ | |||
| 14: 0 Myristic | 0.011 g | ~ | |||
| 15: 0 Pentadecanoic | 0.075 g | ~ | |||
| 16: 0 Dabino | 0.447 g | ~ | |||
| 18: 0 Stearin | 0.415 g | ~ | |||
| 22: 0 Farawa | 0.094 g | ~ | |||
| Monounsaturated mai kitse | 7.922 g | min 16.8g | 47.2% | 11.1% | |
| 16: 1 Palmitoleic | 0.011 g | ~ | |||
| 18: 1 Olein (Omega-9) | 7.821 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.091 g | ~ | |||
| Polyunsaturated mai kitse | 0.591 g | daga 11.2 to 20.6 | 5.3% | 1.3% | |
| 18: 2 Linoleic | 0.56 g | ~ | |||
| 18: 3 Linolenic | 0.032 g | ~ | |||
| Omega-3 fatty acid | 0.032 g | daga 0.9 to 3.7 | 3.6% | 0.8% | |
| Omega-6 fatty acid | 0.56 g | daga 4.7 to 16.8 | 11.9% | 2.8% |
Theimar makamashi ita ce 424 kcal.
- oz = 28.35 g (120.2 kcal)
- kuki = 5 g (21.2 kCal)
Abincin yara, Kukis, tare da kibiya mai arziki a cikin bitamin da ma'adanai kamar: bitamin B1 - 33,3%, bitamin B2 - 23,8%, bitamin B9 - 13,3%, bitamin E - 25,7%, bitamin PP - 28,7%, phosphorus - 14,5%, baƙin ƙarfe - 16,7%, selenium - 31,3%
- Vitamin B1 yana daga cikin mahimman enzymes na carbohydrate da kuzarin kuzari, waɗanda ke ba wa jiki kuzari da abubuwa filastik, da kuma maye gurbin amino acid mai rassa. Rashin wannan bitamin yana haifar da mummunan cuta na juyayi, narkewa da tsarin jijiyoyin jini.
- Vitamin B2 shiga cikin halayen redox, yana haɓaka ƙarancin launi na mai nazarin gani da daidaitawar duhu. Rashin isasshen abincin bitamin B2 yana tare da take hakkin yanayin fata, ƙwayoyin mucous, lalataccen haske da hangen nesa.
- Vitamin B6 a matsayin coenzyme, suna shiga cikin haɓakar ƙwayoyin nucleic acid da amino acid. Rashin ƙarancin abinci yana haifar da gurɓataccen hadewar ƙwayoyin nucleic acid da furotin, wanda ke haifar da hana haɓakar kwayar halitta da rarrabuwa, musamman a cikin ƙwayoyin halitta masu saurin yaduwa: ɓarke ƙashi, epithelium na hanji, da sauransu. rashin abinci mai gina jiki, nakasawar haihuwa da rikicewar ci gaban yaro. An nuna ƙungiya mai ƙarfi tsakanin matakan fure da homocysteine da haɗarin cutar cututtukan zuciya.
- Vitamin E ya mallaki kayan antioxidant, ya zama dole don aikin gonads, tsokar zuciya, shine mai daidaita yanayin membranes na duniya. Tare da rashi bitamin E, hemolysis na erythrocytes da cututtukan jijiyoyin jiki suna lura.
- PP bitamin shiga cikin halayen redox na haɓaka makamashi. Rashin isasshen bitamin yana tare da rikicewar yanayin al'ada na fata, sashin gastrointestinal da kuma tsarin juyayi.
- phosphorus yana shiga cikin tsari da yawa na ilimin lissafi, gami da samarda kuzari, yana daidaita daidaiton acid-base, wani bangare ne na phospholipids, nucleotides da nucleic acid, ya zama dole domin hada kasusuwa da hakora. Ficaranci yana haifar da anorexia, anemia, rickets.
- Iron wani bangare ne na sunadarai na ayyuka daban-daban, gami da enzymes. Shiga cikin jigilar kayan lantarki, iskar oxygen, yana tabbatar da hanyar halayen redox da kunnawa na peroxidation. Rashin isasshen amfani yana haifar da karancin hypochromic, rashin ƙarancin ƙwayar myoglobin na jijiyoyin ƙashi, ƙarar gajiya, myocardiopathy, atrophic gastritis.
- selenium - wani muhimmin abu ne na tsarin kare jikin dan adam, yana da tasirin kwayar cutar, yana shiga cikin tsarin aikin maganin hormones. Ficaranci yana haifar da cutar Kashin-Beck (cututtukan osteoarthritis tare da nakasa da yawa na mahaɗa, kashin baya da ƙusoshin hannu), cutar Keshan (cututtukan zuciya na endemic myocardiopathy), thrombastenia na gado.
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