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 | 288 kCal | 1684 kCal | 17.1% | 5.9% | 585 g |
| sunadaran | 10.3 g | 76 g | 13.6% | 4.7% | 738 g |
| fats | 2.4 g | 56 g | 4.3% | 1.5% | 2333 g |
| carbohydrates | 56.4 g | 219 g | 25.8% | 9% | 388 g |
| Fatar Alimentary | 14.5 g | 20 g | 72.5% | 25.2% | 138 g |
| Water | 14 g | 2273 g | 0.6% | 0.2% | 16236 g |
| Ash | 2.4 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.33 MG | 1.5 MG | 22% | 7.6% | 455 g |
| Vitamin B2, riboflavin | 0.13 MG | 1.8 MG | 7.2% | 2.5% | 1385 g |
| Vitamin B4, choline | 110 MG | 500 MG | 22% | 7.6% | 455 g |
| Vitamin B5, pantothenic | 0.7 MG | 5 MG | 14% | 4.9% | 714 g |
| Vitamin B6, pyridoxine | 0.47 MG | 2 MG | 23.5% | 8.2% | 426 g |
| Vitamin B9, folate | 40 μg | 400 μg | 10% | 3.5% | 1000 g |
| Vitamin E, alpha tocopherol, TE | 1.7 MG | 15 MG | 11.3% | 3.9% | 882 g |
| Vitamin H, Biotin | 11 μg | 50 μg | 22% | 7.6% | 455 g |
| Vitamin PP, NO | 6.5 MG | 20 MG | 32.5% | 11.3% | 308 g |
| niacin | 4.5 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 453 MG | 2500 MG | 18.1% | 6.3% | 552 g |
| Kalshiya, Ca | 93 MG | 1000 MG | 9.3% | 3.2% | 1075 g |
| Silinda, Si | 600 MG | 30 MG | 2000% | 694.4% | 5 g |
| Magnesium, MG | 150 MG | 400 MG | 37.5% | 13% | 267 g |
| Sodium, Na | 32 MG | 1300 MG | 2.5% | 0.9% | 4063 g |
| Sulfur, S | 88 MG | 1000 MG | 8.8% | 3.1% | 1136 g |
| Phosphorus, P. | 353 MG | 800 MG | 44.1% | 15.3% | 227 g |
| Chlorine, Kl | 125 MG | 2300 MG | 5.4% | 1.9% | 1840 g |
| Gano Abubuwa | |||||
| Aluminium, Al | 520 μg | ~ | |||
| Bohr, B. | 290 μg | ~ | |||
| Vanadium, V | 172 μg | ~ | |||
| Irin, Fe | 7.4 MG | 18 MG | 41.1% | 14.3% | 243 g |
| Iodine, Ni | 8.9 μg | 150 μg | 5.9% | 2% | 1685 g |
| Cobalt, Ko | 7.9 μg | 10 μg | 79% | 27.4% | 127 g |
| Manganese, mn | 1.48 MG | 2 MG | 74% | 25.7% | 135 g |
| Tagulla, Cu | 470 μg | 1000 μg | 47% | 16.3% | 213 g |
| Molybdenum, Mo. | 13.8 μg | 70 μg | 19.7% | 6.8% | 507 g |
| Nickel, ni | 26.1 μg | ~ | |||
| Gubar, Sn | 72.2 μg | ~ | |||
| Selenium, Idan | 22.1 μg | 55 μg | 40.2% | 14% | 249 g |
| Titan, kai | 141.7 μg | ~ | |||
| Fluorin, F | 106 μg | 4000 μg | 2.7% | 0.9% | 3774 g |
| Chrome, Kr | 10.6 μg | 50 μg | 21.2% | 7.4% | 472 g |
| Tutiya, Zn | 2.71 MG | 12 MG | 22.6% | 7.8% | 443 g |
| Zirkonium, Zr | 38.7 μg | ~ | |||
| Abincin da ke narkewa | |||||
| Sitaci da dextrins | 54.6 g | ~ | |||
| Mono- da disaccharides (sugars) | 1.3 g | max 100 г | |||
| galactose | 0.02 g | ~ | |||
| Glucose (dextrose) | 0.2 g | ~ | |||
| maltose | 0.12 g | ~ | |||
| sucrose | 0.51 g | ~ | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.47 g | ~ | |||
| valine | 0.53 g | ~ | |||
| Tarihin * | 0.22 g | ~ | |||
| Isoleucine | 0.39 g | ~ | |||
| leucine | 0.74 g | ~ | |||
| lysine | 0.37 g | ~ | |||
| methionine | 0.18 g | ~ | |||
| Methionine + Cysteine | 0.4 g | ~ | |||
| threonine | 0.35 g | ~ | |||
| tryptophan | 0.12 g | ~ | |||
| phenylalanine | 0.56 g | ~ | |||
| Phenylalanine + Tyrosine | 0.92 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.43 g | ~ | |||
| Aspartic acid | 0.59 g | ~ | |||
| glycine | 0.41 g | ~ | |||
| Glutamic acid | 2.58 g | ~ | |||
| Proline | 1.18 g | ~ | |||
| serine | 0.43 g | ~ | |||
| tyrosin | 0.36 g | ~ | |||
| cysteine | 0.22 g | ~ | |||
| Jirgin sama | |||||
| beta sitosterol | 120 MG | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.4 g | max 18.7 г | |||
| 14: 0 Myristic | 0.01 g | ~ | |||
| 16: 0 Dabino | 0.37 g | ~ | |||
| 18: 0 Stearin | 0.02 g | ~ | |||
| Monounsaturated mai kitse | 0.3 g | min 16.8g | 1.8% | 0.6% | |
| 18: 1 Olein (Omega-9) | 0.29 g | ~ | |||
| Polyunsaturated mai kitse | 1.04 g | daga 11.2 to 20.6 | 9.3% | 3.2% | |
| 18: 2 Linoleic | 0.97 g | ~ | |||
| 18: 3 Linolenic | 0.07 g | ~ | |||
| Omega-3 fatty acid | 0.07 g | daga 0.9 to 3.7 | 7.8% | 2.7% | |
| Omega-6 fatty acid | 0.97 g | daga 4.7 to 16.8 | 20.6% | 7.2% |
Theimar makamashi ita ce 288 kcal.
Sha'ir, dukan hatsi, ba a sarrafa shi ba bitamin B1 - 22%, choline - 22%, bitamin B5 - 14%, bitamin B6 - 23,5%, bitamin E - 11,3%, bitamin H - 22%. PP - 32,5%, potassium - 18,1%, silicon - 2000%, magnesium - 37,5%, phosphorus - 44,1%, baƙin ƙarfe - 41,1%, cobalt - 79%, manganese - 74%, jan karfe - 47% , molybdenum - 19,7%, selenium - 40,2%, chromium - 21,2%, zinc - 22,6%
- 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.
- mixed wani bangare ne na lecithin, yana taka rawa a cikin hadawa da kuma samarda kwayar halitta ta phospholipids a cikin hanta, shi ne tushen kungiyoyin methyl masu kyauta, suna aiki ne a matsayin hanyar lipotropic.
- Vitamin B5 shiga cikin furotin, kitse, metabolism na ƙwayar cuta, metabolism na cholesterol, hada abubuwa da yawa na hormones, haemoglobin, yana haɓaka shayar amino acid da sugars a cikin hanji, yana tallafawa aikin ƙirar adrenal. Rashin sinadarin pantothenic acid na iya haifar da lahani ga fata da kumburin mucous.
- 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 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.
- Vitamin H shiga cikin hada ƙwayoyin mai, glycogen, metabolism na amino acid. Rashin isasshen shan wannan bitamin na iya haifar da rikicewar yanayin al'ada na fata.
- 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.
- Silicon an haɗa shi azaman tsarin haɓaka a cikin glycosaminoglycans kuma yana haifar da haɗin haɗin haɗin.
- 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.
- Cobalt yana daga cikin bitamin B12. Yana kunna enzymes na ƙarancin acid mai narkewa da folic acid metabolism.
- 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.
- Molybdenum shine mai haɗin haɓakar enzymes da yawa waɗanda ke samar da haɓakar haɓakar amino acid, purines da pyrimidines.
- 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.
- Chrome shiga cikin tsara matakan glucose na jini, yana inganta tasirin insulin. Rashin ƙarfi yana haifar da raunin haƙuri.
- 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 ciki na caloric 288 kcal, abun da ke tattare da sinadaran, darajar abinci mai gina jiki, bitamin, ma'adanai, abin da ke da amfani ga sha'ir, dukan hatsi ba a sarrafa ba, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani Sha'ir, dukan hatsi ba a sarrafa su ba.
Energyimar makamashi, ko abun cikin kalori Shin adadin kuzarin da ake fitarwa a jikin mutum daga abinci yayin narkewa. Ana auna ƙimar kuzarin samfur a kilo-calories (kcal) ko kilo-joules (kJ) a kowace gram 100. samfur. Kilocalories da ake amfani da su don auna ƙimar kuzarin abinci kuma ana kiranta “kalori abinci,” don haka ana barin prefix kilo sau da yawa lokacin ƙayyade adadin kuzari a cikin adadin kuzari (kilo). Kuna iya ganin cikakkun teburin makamashi 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.