Imar abinci mai gina jiki da haɓakar sinadarai.
Tebur mai zuwa ya lissafa abubuwan da ke cikin abubuwan gina jiki (calories, protein, fats, carbohydrates, vitamin da mineral) a ciki 100 grams na cin abinci rabo.
| Abinci | Number | Dokar ** | % na al'ada a cikin 100 g | % na al'ada a cikin 100 kcal | 100% na al'ada |
| Kalori | 142 kcal | 1684 kcal | 8.4% | 5.9% | 1186 g |
| sunadaran | 6.75 g | 76 g | 8.9% | 6.3% | 1126 g |
| fats | 6.57 g | 56 g | 11.7% | 8.2% | 852 g |
| carbohydrates | 8.49 g | 219 g | 3.9% | 2.7% | 2580 g |
| Fiber na abinci | 6.9 g | 20 g | 34.5% | 24.3% | 290 g |
| Water | 69.34 g | 2273 g | 3.1% | 2.2% | 3278 g |
| Ash | 1.95 g | ~ | |||
| bitamin | |||||
| Vitamin A, RAE | 4 .g | 900 mcg | 0.4% | 0.3% | 22500 g |
| beta carotenes | 0.052 MG | 5 MG | 1% | 0.7% | 9615 g |
| Lycopene | 409 .g | ~ | |||
| Lutein + Zeaxanthin | 13 .g | ~ | |||
| Vitamin B1, thiamine | 0.058 MG | 1.5 MG | 3.9% | 2.7% | 2586 g |
| Vitamin B2, riboflavin | 0.056 MG | 1.8 MG | 3.1% | 2.2% | 3214 g |
| Vitamin B4, choline | 34.9 MG | 500 MG | 7% | 4.9% | 1433 g |
| Vitamin B5, pantothenic | 0.139 MG | 5 MG | 2.8% | 2% | 3597 g |
| Vitamin B6, pyridoxine | 0.046 MG | 2 MG | 2.3% | 1.6% | 4348 g |
| Vitamin B9, folate | 30 mcg | 400 mcg | 7.5% | 5.3% | 1333 g |
| Vitamin B12, Cobalamin | 0.34 mcg | 3 MG | 11.3% | 8% | 882 g |
| Vitamin C, ascorbic | 2.3 MG | 90 MG | 2.6% | 1.8% | 3913 g |
| Vitamin E, alpha tocopherol, TE | 0.16 MG | 15 MG | 1.1% | 0.8% | 9375 g |
| Vitamin K, phylloquinone | 1 .g | 120 mcg | 0.8% | 0.6% | 12000 g |
| Vitamin PP, a'a | 0.901 MG | 20 MG | 4.5% | 3.2% | 2220 g |
| macronutrients | |||||
| Potassium, K | 235 MG | 2500 MG | 9.4% | 6.6% | 1064 g |
| Kalshiya, Ca | 48 MG | 1000 MG | 4.8% | 3.4% | 2083 g |
| Magnesium, MG | 28 MG | 400 MG | 7% | 4.9% | 1429 g |
| Sodium, Na | 430 MG | 1300 MG | 33.1% | 23.3% | 302 g |
| Sulfur, S | 67.5 MG | 1000 MG | 6.8% | 4.8% | 1481 g |
| Phosphorus, P. | 104 MG | 800 MG | 13% | 9.2% | 769 g |
| ma'adanai | |||||
| Irin, Fe | 1.73 MG | 18 MG | 9.6% | 6.8% | 1040 g |
| Manganese, mn | 0.42 MG | 2 MG | 21% | 14.8% | 476 g |
| Tagulla, Cu | 213 .g | 1000 mcg | 21.3% | 15% | 469 g |
| Selenium, Idan | 6.5 .g | 55 mcg | 11.8% | 8.3% | 846 g |
| Tutiya, Zn | 1.87 MG | 12 MG | 15.6% | 11% | 642 g |
| Abincin da ke narkewa | |||||
| Mono da disaccharides (sugars) | 6.53 g | max 100 g | |||
| Amino acid mai mahimmanci | |||||
| Arginine * | 0.427 g | ~ | |||
| Valine | 0.345 g | ~ | |||
| Tarihin * | 0.19 g | ~ | |||
| Isoleucine | 0.297 g | ~ | |||
| Leucine | 0.534 g | ~ | |||
| lysine | 0.472 g | ~ | |||
| methionine | 0.105 g | ~ | |||
| threonine | 0.279 g | ~ | |||
| Tryptophan | 0.077 g | ~ | |||
| phenylalanine | 0.349 g | ~ | |||
| Amino acid | |||||
| Alanine | 0.302 g | ~ | |||
| Aspartic acid | 0.8 g | ~ | |||
| Glycine | 0.288 g | ~ | |||
| Glutamic acid | 1.037 g | ~ | |||
| Proline | 0.29 g | ~ | |||
| Serine | 0.357 g | ~ | |||
| Tyrosine | 0.19 g | ~ | |||
| cysteine | 0.074 g | ~ | |||
| Sterol (sterols) | |||||
| cholesterol | 6 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 2.352 g | max 18.7 g | |||
| 10: 0 Capric | 0.016 g | ~ | |||
| 12: 0 Lauric | 0.012 g | ~ | |||
| 14: 0 Myristic | 0.108 g | ~ | |||
| 16: 0 Palmitic | 0.81 g | ~ | |||
| 18: 0 Nutsuwa | 0.751 g | ~ | |||
| Monounsaturated mai kitse | 2.83 g | min 16.8g | 16.8% | 11.8% | |
| 16: 1 Palmitoleic | 0.266 g | ~ | |||
| 18: 1 Oleic (omega-9) | 2.564 g | ~ | |||
| Polyunsaturated mai kitse | 0.836 g | daga 11.2-20.6 g | 7.5% | 5.3% | |
| 18: 2 Linoleic | 0.628 g | ~ | |||
| 18: 3 Linolenic | 0.208 g | ~ | |||
| Omega-3 fatty acid | 0.208 g | daga 0.9 zuwa 3.7 g | 23.1% | 16.3% | |
| Omega-6 fatty acid | 0.628 g | daga 4.7 zuwa 16.8 g | 13.4% | 9.4% |
Theimar makamashi ita ce 142 kcal.
- kofin = 259 g (367.8 kcal)
Wake, gasa, gwangwani, tare da tsiran alade yana da wadataccen irin bitamin da ma'adanai kamar bitamin B12 - 11,3%, phosphorus - 13%, manganese - 21%, jan ƙarfe - 21,3%, selenium, da 11.8%, zinc - 15,6%
- Vitamin B12 yana taka muhimmiyar rawa a cikin metabolism da jujjuyawar amino acid. Folate da bitamin B12 sune bitamin masu alaƙa da ke cikin hematopoiesis. Rashin bitamin B12 yana haifar da ci gaban rashin ƙarfi na ɓangare na biyu ko na biyu da karancin jini, leukopenia, thrombocytopenia.
- phosphorus yana da hannu cikin yawancin hanyoyin ilimin lissafi, gami da kuzari na makamashi, yana daidaita ma'aunin acid-alkaline, wani ɓangare ne na phospholipids, nucleotides da nucleic acid da ake buƙata don hakar ƙasusuwa da haƙori. Ficaranci yana haifar da anorexia, anemia, rickets.
- manganese yana da hannu a cikin samuwar kashi da kayan haɗin kai, wani ɓangare ne na enzymes da ke cikin haɓakar amino acid, carbohydrates, catecholamines; da ake bukata domin kira na cholesterol da nucleotides. Rashin isasshen amfani yana tare da raunin ci gaba, rikicewar tsarin haihuwa, ƙaruwar rauni na ƙashi, rikicewar ƙwayar carbohydrate da kumburin ciki.
- Copper wani ɓangare ne na enzymes tare da aikin redox kuma yana da hannu cikin ƙarancin ƙarfe, yana ƙarfafa shayar sunadarai da carbohydrates. Ya shiga cikin matakan ƙwayoyin jikin mutum tare da iskar oxygen. An nuna rashi ta hanyar lalacewar tsarin tsarin zuciya da ci gaban kwarangwal na dysplasia nama.
- selenium - wani muhimmin abu ne na tsarin kare jikin dan adam, yana da illolin rigakafi, yana da hannu wajen daidaita aikin maganin hormones. Ficaranci yana haifar da cutar Kashin-Bek (osteoarthritis tare da nakasa da yawa na jijiyoyin jiki, kashin baya, da tsattsauran ra'ayi), cutar Kesan (cututtukan zuciya na endemic cardiomyopathy), thrombasthenia na gado.
- tutiya an haɗa shi a cikin enzymes fiye da 300 waɗanda ke cikin aiwatar da kira da kuma rashi na carbohydrates, sunadarai, ƙwayoyi, sinadarin nucleic acid kuma a cikin tsari na bayyana ƙwayoyin halitta da yawa. Rashin isasshen shan abinci yana haifar da karancin jini, rashin ƙoshin lafiya na biyu, hanta mai kumburi, lalatawar jima'i, kasancewar rashin nakasawar ɗan tayi. Karatun da aka yi kwanan nan ya nuna karfin zinc din da yawa don karya karfin jan karfe don haka yana taimakawa ci gaban cutar karancin jini.
Cikakken jagorar samfuran mafi amfani da kuke iya gani a cikin app ɗin.
Tags: kalori 142 kcal, abun da ke cikin sunadarai, darajar abinci mai gina jiki, bitamin, ma'adanai fiye da taimako Wake, gasa, gwangwani, tare da tsiran alade, kalori, abubuwan gina jiki, kaddarorin fa'ida na Wake, gasa, gwangwani, tare da tsiran alade