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 | 345 kCal | 1684 kCal | 20.5% | 5.9% | 488 g |
| sunadaran | 10.5 g | 76 g | 13.8% | 4% | 724 g |
| fats | 1.6 g | 56 g | 2.9% | 0.8% | 3500 g |
| carbohydrates | 64.42 g | 219 g | 29.4% | 8.5% | 340 g |
| Fatar Alimentary | 10.1 g | 20 g | 50.5% | 14.6% | 198 g |
| Water | 12.11 g | 2273 g | 0.5% | 0.1% | 18770 g |
| Ash | 1.28 g | ~ | |||
| bitamin | |||||
| Lutein + Zeaxanthin | 160 μg | ~ | |||
| Vitamin B1, thiamine | 0.37 MG | 1.5 MG | 24.7% | 7.2% | 405 g |
| Vitamin B2, riboflavin | 0.114 MG | 1.8 MG | 6.3% | 1.8% | 1579 g |
| Vitamin B4, choline | 37.8 MG | 500 MG | 7.6% | 2.2% | 1323 g |
| Vitamin B5, pantothenic | 0.145 MG | 5 MG | 2.9% | 0.8% | 3448 g |
| Vitamin B6, pyridoxine | 0.396 MG | 2 MG | 19.8% | 5.7% | 505 g |
| Vitamin B9, folate | 8 μg | 400 μg | 2% | 0.6% | 5000 g |
| Vitamin E, alpha tocopherol, TE | 0.57 MG | 15 MG | 3.8% | 1.1% | 2632 g |
| Vitamin K, phylloquinone | 2.2 μg | 120 μg | 1.8% | 0.5% | 5455 g |
| Vitamin PP, NO | 6.269 MG | 20 MG | 31.3% | 9.1% | 319 g |
| Betaine | 65.5 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 309 MG | 2500 MG | 12.4% | 3.6% | 809 g |
| Kalshiya, Ca | 32 MG | 1000 MG | 3.2% | 0.9% | 3125 g |
| Magnesium, MG | 96 MG | 400 MG | 24% | 7% | 417 g |
| Sodium, Na | 4 MG | 1300 MG | 0.3% | 0.1% | 32500 g |
| Sulfur, S | 105 MG | 1000 MG | 10.5% | 3% | 952 g |
| Phosphorus, P. | 296 MG | 800 MG | 37% | 10.7% | 270 g |
| Gano Abubuwa | |||||
| Irin, Fe | 2.68 MG | 18 MG | 14.9% | 4.3% | 672 g |
| Manganese, mn | 1.034 MG | 2 MG | 51.7% | 15% | 193 g |
| Tagulla, Cu | 343 μg | 1000 μg | 34.3% | 9.9% | 292 g |
| Selenium, Idan | 37.7 μg | 55 μg | 68.5% | 19.9% | 146 g |
| Tutiya, Zn | 2 MG | 12 MG | 16.7% | 4.8% | 600 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 0.8 g | max 100 г | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.526 g | ~ | |||
| valine | 0.515 g | ~ | |||
| Tarihin * | 0.236 g | ~ | |||
| Isoleucine | 0.383 g | ~ | |||
| leucine | 0.713 g | ~ | |||
| lysine | 0.391 g | ~ | |||
| methionine | 0.202 g | ~ | |||
| threonine | 0.356 g | ~ | |||
| tryptophan | 0.175 g | ~ | |||
| phenylalanine | 0.589 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.409 g | ~ | |||
| Aspartic acid | 0.655 g | ~ | |||
| glycine | 0.38 g | ~ | |||
| Glutamic acid | 2.741 g | ~ | |||
| Proline | 1.247 g | ~ | |||
| serine | 0.443 g | ~ | |||
| tyrosin | 0.301 g | ~ | |||
| cysteine | 0.232 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.335 g | max 18.7 г | |||
| 12:0 Lauric | 0.004 g | ~ | |||
| 14: 0 Myristic | 0.008 g | ~ | |||
| 16: 0 Dabino | 0.286 g | ~ | |||
| 18: 0 Stearin | 0.012 g | ~ | |||
| Monounsaturated mai kitse | 0.205 g | min 16.8g | 1.2% | 0.3% | |
| 16: 1 Palmitoleic | 0.004 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.168 g | ~ | |||
| Polyunsaturated mai kitse | 0.771 g | daga 11.2 to 20.6 | 6.9% | 2% | |
| 18: 2 Linoleic | 0.695 g | ~ | |||
| 18: 3 Linolenic | 0.077 g | ~ | |||
| Omega-3 fatty acid | 0.077 g | daga 0.9 to 3.7 | 8.6% | 2.5% | |
| Omega-6 fatty acid | 0.695 g | daga 4.7 to 16.8 | 14.8% | 4.3% |
Theimar makamashi ita ce 345 kcal.
- kofin = 148 g (510.6 kCal)
Garin sha'ir ko grits mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B1 - 24,7%, bitamin B6 - 19,8%, bitamin PP - 31,3%, potassium - 12,4%, magnesium - 24%, phosphorus - 37%, iron - 14,9%, manganese - 51,7%, jan ƙarfe - 34,3%, selenium - 68,5%, zinc - 16,7%
- 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 B6 shiga cikin kula da kariyar amsawa, hanawa da motsa rai a cikin tsarin juyayi na tsakiya, cikin jujjuyawar amino acid, a cikin kwayar halittar tryptophan, lipids da nucleic acid, suna taimakawa wajen samar da erythrocytes na yau da kullun, kiyaye matsayin al'ada. na homocysteine a cikin jini. Rashin isasshen bitamin B6 yana tare da rage ci, cin zarafin yanayin fata, haɓakar homocysteinemia, ƙarancin jini.
- 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.
- potassium shine babban ion intracellular wanda ke shiga cikin daidaitawar ruwa, acid da daidaitaccen lantarki, yana shiga cikin hanyoyin motsawar jijiyoyi, ƙarar matsa lamba.
- magnesium shiga cikin samar da kuzarin kuzari, hada sunadarai, acid nucleic, yana da tasiri na karfafawa a jikin membranes, ya zama dole a kula da sinadarin calcium, potassium da sodium. Rashin magnesium yana haifar da hypomagnesemia, haɗarin haɓaka hauhawar jini, cututtukan zuciya.
- 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.
- manganese yana shiga cikin samuwar kashi da kayan hadewa, wani bangare ne na enzymes da ke shiga cikin amino acid, carbohydrates, catecholamines; mahimmanci don kiran cholesterol da nucleotides. Rashin isasshen amfani yana tare da raguwar ci gaba, rikice-rikice a cikin tsarin haihuwa, ƙaruwar rauni na ƙashin ƙashi, rikicewar carbohydrate da metabolism na lipid.
- Copper wani ɓangare ne na enzymes tare da aikin redox kuma yana da hannu cikin ƙarancin ƙarfe, yana ƙarfafa shayar sunadarai da carbohydrates. Shiga cikin hanyoyin samar da kyallen takarda na jikin ɗan adam da iskar oxygen. An nuna rashi ta hanyar rikice-rikice a cikin samuwar tsarin jijiyoyin jini da kwarangwal, ci gaban cututtukan mahaifa dysplasia.
- 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.
- tutiya wani bangare ne na enzymes fiye da 300, yana shiga cikin tsarin hada abubuwa da kuma bazuwar sinadarin carbohydrates, sunadarai, mai, sinadarin nucleic acid kuma a cikin tsarin sarrafa kwayoyin halittu da yawa. Rashin isasshen amfani yana haifar da ƙarancin jini, rashin ƙoshin lafiya na biyu, cutar hanta, lalatawar jima'i, da nakasar tayi. Karatuttukan kwanannan sun bayyana ikon babban zinc don katse shakar jan karfe kuma hakan yana taimakawa ci gaban rashin jini.
Tags: abun cikin kalori 345 kcal, abun da ke cikin sinadarai, ƙimar abinci mai gina jiki, bitamin, ma'adanai, yadda ƙwayar sha'ir ko grits ke da amfani, adadin kuzari, abubuwan gina jiki, kaddarorin amfani na gari sha'ir ko grits