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 |
| Imar calorie | 168 kCal | 1684 kCal | 10% | 6% | 1002 g |
| sunadaran | 5.3 g | 76 g | 7% | 4.2% | 1434 g |
| fats | 2.3 g | 56 g | 4.1% | 2.4% | 2435 g |
| carbohydrates | 27.2 g | 219 g | 12.4% | 7.4% | 805 g |
| Fatar Alimentary | 4.8 g | 20 g | 24% | 14.3% | 417 g |
| Water | 59.3 g | 2273 g | 2.6% | 1.5% | 3833 g |
| Ash | 1.1 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 12 μg | 900 μg | 1.3% | 0.8% | 7500 g |
| Vitamin B1, thiamine | 0.29 MG | 1.5 MG | 19.3% | 11.5% | 517 g |
| Vitamin B2, riboflavin | 0.17 MG | 1.8 MG | 9.4% | 5.6% | 1059 g |
| Vitamin B5, pantothenic | 0.816 MG | 5 MG | 16.3% | 9.7% | 613 g |
| Vitamin B6, pyridoxine | 0.298 MG | 2 MG | 14.9% | 8.9% | 671 g |
| Vitamin B9, folate | 49 μg | 400 μg | 12.3% | 7.3% | 816 g |
| Vitamin C, ascorbic | 6.1 MG | 90 MG | 6.8% | 4% | 1475 g |
| Vitamin PP, NO | 5.3 MG | 20 MG | 26.5% | 15.8% | 377 g |
| macronutrients | |||||
| Potassium, K | 875 MG | 2500 MG | 35% | 20.8% | 286 g |
| Kalshiya, Ca | 61 MG | 1000 MG | 6.1% | 3.6% | 1639 g |
| Magnesium, MG | 50 MG | 400 MG | 12.5% | 7.4% | 800 g |
| Sodium, Na | 23 MG | 1300 MG | 1.8% | 1.1% | 5652 g |
| Sulfur, S | 53 MG | 1000 MG | 5.3% | 3.2% | 1887 g |
| Phosphorus, P. | 124 MG | 800 MG | 15.5% | 9.2% | 645 g |
| Gano Abubuwa | |||||
| Irin, Fe | 0.6 MG | 18 MG | 3.3% | 2% | 3000 g |
| Manganese, mn | 0.132 MG | 2 MG | 6.6% | 3.9% | 1515 g |
| Tagulla, Cu | 1069 μg | 1000 μg | 106.9% | 63.6% | 94 g |
| Tutiya, Zn | 0.83 MG | 12 MG | 6.9% | 4.1% | 1446 g |
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.354 g | ~ | |||
| valine | 0.383 g | ~ | |||
| Tarihin * | 0.148 g | ~ | |||
| Isoleucine | 0.317 g | ~ | |||
| leucine | 0.403 g | ~ | |||
| lysine | 0.408 g | ~ | |||
| methionine | 0.069 g | ~ | |||
| threonine | 0.276 g | ~ | |||
| tryptophan | 0.088 g | ~ | |||
| phenylalanine | 0.571 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.241 g | ~ | |||
| Aspartic acid | 0.585 g | ~ | |||
| glycine | 0.333 g | ~ | |||
| Glutamic acid | 0.742 g | ~ | |||
| Proline | 0.264 g | ~ | |||
| serine | 0.355 g | ~ | |||
| tyrosin | 0.39 g | ~ | |||
| cysteine | 0.083 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.621 g | max 18.7 г | |||
| 16: 0 Dabino | 0.411 g | ~ | |||
| 18: 0 Stearin | 0.21 g | ~ | |||
| Monounsaturated mai kitse | 0.293 g | min 16.8g | 1.7% | 1% | |
| 16: 1 Palmitoleic | 0.012 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.281 g | ~ | |||
| Polyunsaturated mai kitse | 1.225 g | daga 11.2 to 20.6 | 10.9% | 6.5% | |
| 18: 2 Linoleic | 0.942 g | ~ | |||
| 18: 3 Linolenic | 0.283 g | ~ | |||
| Omega-3 fatty acid | 0.283 g | daga 0.9 to 3.7 | 31.4% | 18.7% | |
| Omega-6 fatty acid | 0.942 g | daga 4.7 to 16.8 | 20% | 11.9% |
Theimar makamashi ita ce 168 kcal.
- oz = 28.35 g (47.6 kcal)
'Ya'yan burodi, dafa shi mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B1 - 19,3%, bitamin B5 - 16,3%, bitamin B6 - 14,9%, bitamin B9 - 12,3%, bitamin PP - 26,5%, potassium - 35%, magnesium - 12,5%, phosphorus - 15,5%, jan ƙarfe - 106,9%
- 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 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 B6 a matsayin coenzyme, suna shiga cikin haɓakar ƙwayoyin nucleic acid da amino acid. Rashin ƙarancin abinci yana haifar da gurɓataccen hadewar ƙwayoyin nucleic acid da furotin, wanda ke haifar da hana haɓakar kwayar halitta da rarrabuwa, 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 yaro. An nuna ƙungiya mai ƙarfi tsakanin matakan fure da homocysteine da haɗarin cutar cututtukan zuciya.
- 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.
- 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.
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