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 | 341 kcal | 1684 kcal | 20.2% | 5.9% | 494 g |
| sunadaran | 21.6 g | 76 g | 28.4% | 8.3% | 352 g |
| fats | 1.42 g | 56 g | 2.5% | 0.7% | 3944 g |
| carbohydrates | 46.86 g | 219 g | 21.4% | 6.3% | 467 g |
| Fiber na abinci | 15.5 g | 20 g | 77.5% | 22.7% | 129 g |
| Water | 11.02 g | 2273 g | 0.5% | 0.1% | 20626 g |
| Ash | 3.6 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.9 MG | 1.5 MG | 60% | 17.6% | 167 g |
| Vitamin B2, riboflavin | 0.193 MG | 1.8 MG | 10.7% | 3.1% | 933 g |
| Vitamin B4, choline | 66.4 MG | 500 MG | 13.3% | 3.9% | 753 |
| Vitamin B5, pantothenic | 0.899 MG | 5 MG | 18% | 5.3% | 556 g |
| Vitamin B6, pyridoxine | 0.286 MG | 2 MG | 14.3% | 4.2% | 699 g |
| Vitamin B9, folate | 444 mcg | 400 mcg | 111% | 32.6% | 90 g |
| Vitamin E, alpha tocopherol, TE | 0.21 MG | 15 MG | 1.4% | 0.4% | 7143 g |
| Vitamin K, phylloquinone | 5.6 .g | 120 mcg | 4.7% | 1.4% | 2143 g |
| Vitamin PP, a'a | 1.955 MG | 20 MG | 9.8% | 2.9% | 1023 g |
| macronutrients | |||||
| Potassium, K | 1483 MG | 2500 MG | 59.3% | 17.4% | 169 g |
| Kalshiya, Ca | 123 MG | 1000 MG | 12.3% | 3.6% | 813 g |
| Magnesium, MG | 171 MG | 400 MG | 42.8% | 12.6% | 234 g |
| Sodium, Na | 5 MG | 1300 MG | 0.4% | 0.1% | 26000 g |
| Sulfur, S | 216 MG | 1000 MG | 21.6% | 6.3% | 463 g |
| Phosphorus, P. | 352 MG | 800 MG | 44% | 12.9% | 227 g |
| ma'adanai | |||||
| Irin, Fe | 5.02 MG | 18 MG | 27.9% | 8.2% | 359 g |
| Manganese, mn | 1.06 MG | 2 MG | 53% | 15.5% | 189 g |
| Tagulla, Cu | 841 .g | 1000 mcg | 84.1% | 24.7% | 119 g |
| Selenium, Idan | 3.2 .g | 55 mcg | 5.8% | 1.7% | 1719 g |
| Tutiya, Zn | 3.65 MG | 12 MG | 30.4% | 8.9% | 329 g |
| Abincin da ke narkewa | |||||
| Mono da disaccharides (sugars) | 2.12 g | max 100 g | |||
| Amino acid mai mahimmanci | |||||
| Arginine * | 1.337 g | ~ | |||
| Valine | 1.13 g | ~ | |||
| Tarihin * | 0.601 g | ~ | |||
| Isoleucine | 0.954 g | ~ | |||
| Leucine | 1.725 g | ~ | |||
| lysine | 1.483 g | ~ | |||
| methionine | 0.325 g | ~ | |||
| threonine | 0.909 g | ~ | |||
| Tryptophan | 0.256 g | ~ | |||
| phenylalanine | 1.168 g | ~ | |||
| Amino acid | |||||
| Alanine | 0.905 g | ~ | |||
| Aspartic acid | 2.613 g | ~ | |||
| Glycine | 0.843 g | ~ | |||
| Glutamic acid | 3.294 g | ~ | |||
| Proline | 0.916 g | ~ | |||
| Serine | 1.175 g | ~ | |||
| Tyrosine | 0.608 g | ~ | |||
| cysteine | 0.235 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 0.366 g | max 18.7 g | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.343 g | ~ | |||
| 18: 0 Nutsuwa | 0.022 g | ~ | |||
| Monounsaturated mai kitse | 0.123 g | min 16.8g | 0.7% | 0.2% | |
| 18: 1 Oleic (omega-9) | 0.123 g | ~ | |||
| Polyunsaturated mai kitse | 0.61 g | daga 11.2-20.6 g | 5.4% | 1.6% | |
| 18: 2 Linoleic | 0.332 g | ~ | |||
| 18: 3 Linolenic | 0.278 g | ~ | |||
| Omega-3 fatty acid | 0.278 g | daga 0.9 zuwa 3.7 g | 30.9% | 9.1% | |
| Omega-6 fatty acid | 0.332 g | daga 4.7 zuwa 16.8 g | 7.1% | 2.1% |
Theimar makamashi ita ce 341 kcal.
- kofin = 194 g (661.5 kcal)
- tbsp = 12.1 g (41.3 kcal)
Wake, baƙar fata, Manyan tsaba bitamin B1 - 60%, choline da 13.3%, bitamin B5 - 18%, bitamin B6 - 14,3%, bitamin B9 - 111%, potassium - 59,3%, calcium, ko 12.3%. magnesium - 42,8%, phosphorus - 44%, iron - 27,9%, manganese - 53%, jan karfe - 84,1%, zinc - 30,4%.
- Vitamin B1 wani bangare ne na mahimmin enzymes na carbohydrate da kuzarin kuzari, samarwa jiki kuzari da mahaɗan filastik gami da narkewar sinadarin amino acid mai rassa. Rashin wannan bitamin yana haifar da mummunan cuta na juyayi, narkewa da tsarin jijiyoyin jini.
- choline wani bangare ne na lecithin wanda ke taka rawa a cikin kira da metabolism na phospholipids a cikin hanta, shine tushen kungiyoyin methyl kyauta, yana aiki azaman lipotropic factor.
- Vitamin B5 yana cikin furotin, kitse, metabolism na ƙoshin lafiya, metabolism na cholesterol, hada ƙwayoyin cuta da yawa, haemoglobin, da inganta shawan amino acid da sugars a cikin hanji, yana tallafawa aikin ƙirar adrenal. Rashin Pantothenic acid na iya haifar da raunin fata da ƙwayoyin mucous.
- Vitamin B6 yana da hannu wajen kiyaye amsar rigakafi, hanyoyin hanawa da motsa rai a cikin tsarin juyayi na tsakiya, a cikin canzawar amino acid, metabolism na tryptophan, sinadarin lipids da nucleic acid yana taimakawa wajen samar da kwayar jinin jini ta yau da kullun, da kiyaye matakan al'ada na homocysteine a cikin jini. Rashin shan bitamin B6 yana tare da rashin cin abinci, rashin lafiyar lafiyar fata, ci gaban abin da aka samo, da karancin jini.
- Vitamin B9 a matsayin coenzyme da ke shiga cikin metabolism na nucleic da amino acid. Rashin ƙarancin abinci yana haifar da gurɓataccen haɗuwa da ƙwayoyin nucleic acid da furotin, wanda ke haifar da hana ci gaba da rarrabuwar kwayar halitta, 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 yara. Nuna Associationungiyar mai ƙarfi tsakanin matakan fure, homocysteine da haɗarin cutar cututtukan zuciya.
- potassium shine babban ion intracellular wanda ke shiga cikin daidaita ruwa, electrolyte da acid acid, yana da hannu wajen gudanar da motsawar jijiyoyi, tsari na karfin jini.
- alli shine babban ɓangaren ƙasusuwanmu, yana aiki azaman mai tsara tsarin tsarin juyayi, yana da hannu cikin ƙarancin tsoka. Arancin alli yana haifar da ƙaddamar da kashin baya, ƙashin ƙugu da ƙasan ƙasan, yana ƙara haɗarin osteoporosis.
- magnesium yana cikin kuzarin kuzari da kuma hada sinadaran gina jiki, sinadarin nucleic acid, yana da tasirin karfafawa ga membranes, yana da mahimmanci don kiyaye sinadarin calcium, potassium da sodium. Dearancin magnesium yana haifar da hypomagnesemia, ƙara haɗarin haɓaka hauhawar jini, cututtukan zuciya.
- 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.
- Iron an haɗa shi tare da ayyuka daban-daban na sunadarai, gami da enzymes. Shiga cikin jigilar kayan lantarki, oxygen, yana ba da izinin kwararar halayen raɗaɗi da kunnawa na peroxidation. Rashin isasshen abinci yana haifar da karancin hypochromic, myoglobinaemia atonia na jijiyoyin kwarangwal, gajiya, bugun zuciya, ciwan atrophic na yau da kullun.
- 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.
- 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: caloric 341 kcal, abun da ke tattare da sinadaran, ƙimar abinci mai gina jiki, bitamin, fa'idodin ma'adanai na wake, baki, tsaba masu girma, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani na wake, baki, tsaba masu girma