Garin sha'ir

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.
AbinciyawaAl'ada **% na al'ada a cikin 100 g% na al'ada a cikin 100 kcal100% na al'ada
Caimar caloric284 kCal1684 kCal16.9%6%593 g
sunadaran10 g76 g13.2%4.6%760 g
fats1.6 g56 g2.9%1%3500 g
carbohydrates56.1 g219 g25.6%9%390 g
Fatar Alimentary1.5 g20 g7.5%2.6%1333 g
Water14 g2273 g0.6%0.2%16236 g
Ash0.8 g~
bitamin
Vitamin B1, thiamine0.28 MG1.5 MG18.7%6.6%536 g
Vitamin B2, riboflavin0.11 MG1.8 MG6.1%2.1%1636 g
Vitamin B4, choline37.8 MG500 MG7.6%2.7%1323 g
Vitamin B5, pantothenic0.145 MG5 MG2.9%1%3448 g
Vitamin B6, pyridoxine0.396 MG2 MG19.8%7%505 g
Vitamin B9, folate8 μg400 μg2%0.7%5000 g
Vitamin E, alpha tocopherol, TE0.57 MG15 MG3.8%1.3%2632 g
Vitamin K, phylloquinone2.2 μg120 μg1.8%0.6%5455 g
Vitamin PP, HAIHUWA6.269 MG20 MG31.3%11%319 g
niacin2.5 MG~
Macronutrients
potassium, K147 MG2500 MG5.9%2.1%1701 g
alli, Ca58 MG1000 MG5.8%2%1724 g
magnesium, Mg63 MG400 MG15.8%5.6%635 g
sodium, Na10 MG1300 MG0.8%0.3%13000 g
sulfur, S105 MG1000 MG10.5%3.7%952 g
Phosphorus, P275 MG800 MG34.4%12.1%291 g
Gano Abubuwa
Iron, Fe0.7 MG18 MG3.9%1.4%2571 g
manganese, Mn1.034 MG2 MG51.7%18.2%193 g
Copper, Tare343 μg1000 μg34.3%12.1%292 g
selenium, Na sani37.7 μg55 μg68.5%24.1%146 g
Tutiya, Zn2 MG12 MG16.7%5.9%600 g
Abincin da ke narkewa
Sitaci da dextrins55.1 g~
Mono- da disaccharides (sugars)1 gmax 100 г
Tataccen kitse mai mai
Tataccen kitse mai mai0.335 gmax 18.7 г
Polyunsaturated mai kitse
Omega-3 fatty acid0.077 gdaga 0.9 to 3.78.6%3%
Omega-6 fatty acid0.695 gdaga 4.7 to 16.814.8%5.2%
 
 

Theimar makamashi ita ce 284 kcal.

  • Gilashin 250 ml = 160 gr (454.4 kcal)
  • Gilashin 200 ml = 130 gr (369.2 kcal)
  • Tebur ɗin abinci (“a saman” ban da abinci mai ruwa) = 25 g (71 kcal)
  • Shayi (“saman” banda abinci mai ruwa) = 8 g (22.7 kcal)
🚀ari akan batun:  Elyasa masara mai ƙwai daɗi, hatsi cikakke
sha'ir gari mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B1 - 18,7%, bitamin B6 - 19,8%, bitamin PP - 31,3%, magnesium - 15,8%, phosphorus - 34,4%, manganese - 51,7, 34,3, 68,5%, jan ƙarfe - 16,7%, selenium - XNUMX%, zinc - XNUMX%
  • 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.
  • Vitamin PP 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.
  • 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.
  • 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 tsari na bayyanar da wasu kwayoyin halitta. Rashin isasshen amfani yana haifar da karancin jini, rashin ƙarancin tsari, hanta cirrhosis, 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.
🚀ari akan batun:  Sha'ir grits
Tags: abun cikin kalori 284 kcal, sinadaran abun da ke ciki, darajar abinci mai gina jiki, bitamin, ma'adanai, yadda garin sha'ir yake da amfani, adadin kuzari, na gina jiki, abubuwan amfani na garin sha'ir

Energyimar makamashi, ko abun cikin kalori Shin yawan kuzarin da ake saki a jikin mutum daga abinci yayin narkewar abinci. Ana auna darajar makamashi a cikin kilo-kalori (kcal) ko kilo-joules (kJ) a kowace gram 100. samfurin. Kilokalori da ake amfani dashi don auna darajar kuzarin abinci ana kiransa da “kalori abinci,” saboda haka galibi ana cire prefix na kilo lokacin da ake tantance adadin kuzari a cikin (kilo) kalori. Kuna iya ganin teburin makamashi dalla-dalla don samfuran Rasha.

Theimar abinci mai gina jiki - abun ciki na carbohydrates, fats da sunadarai a cikin samfurin.

 

Imar abinci ta abinci - rukunin kayan abinci, wanda a gabansa ake gamsar da buƙatun ilimin lissafin mutum don abubuwa masu mahimmanci da kuzari.

 

bitamin, Abubuwan da ake buƙata a ƙananan ƙwayoyi a cikin abincin mutane da yawancin ƙananan dabbobi. Yawanci bitamin yakan hada shi maimakon dabbobi. Bukatar ɗan adam na bitamin yau da kullun 'yan milligram ne kawai ko microgram. Ba kamar abubuwan da ke cikin jiki ba, bitamin yana lalacewa ta ƙarfin ɗumi. Yawancin bitamin ba su da ƙarfi kuma sun “ɓace” yayin dafa abinci ko sarrafa abinci.

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