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 | 215 kCal | 1684 kCal | 12.8% | 6% | 783 g |
| sunadaran | 19.4 g | 76 g | 25.5% | 11.9% | 392 g |
| fats | 14.6 g | 56 g | 26.1% | 12.1% | 384 g |
| carbohydrates | 0.2 g | 219 g | 0.1% | 109500 g | |
| Water | 65.8 g | 2273 g | 2.9% | 1.3% | 3454 g |
| bitamin | |||||
| Vitamin A, RE | 30 μg | 900 μg | 3.3% | 1.5% | 3000 g |
| Retinol | 0.03 MG | ~ | |||
| Vitamin B1, thiamine | 0.06 MG | 1.5 MG | 4% | 1.9% | 2500 g |
| Vitamin B2, riboflavin | 0.2 MG | 1.8 MG | 11.1% | 5.2% | 900 g |
| Vitamin B4, choline | 13.3 MG | 500 MG | 2.7% | 1.3% | 3759 g |
| Vitamin B6, pyridoxine | 0.01 MG | 2 MG | 0.5% | 0.2% | 20000 g |
| Vitamin B9, folate | 86 μg | 400 μg | 21.5% | 10% | 465 g |
| Vitamin B12, Cobalamin | 0.47 μg | 3 μg | 15.7% | 7.3% | 638 g |
| Vitamin D, calciferol | 0.2 μg | 10 μg | 2% | 0.9% | 5000 g |
| Vitamin D3, cholecalciferol | 0.2 μg | ~ | |||
| Vitamin E, alpha tocopherol, TE | 0.27 MG | 15 MG | 1.8% | 0.8% | 5556 g |
| Vitamin K, phylloquinone | 0.2 μg | 120 μg | 0.2% | 0.1% | 60000 g |
| Vitamin PP, NO | 0.4 MG | 20 MG | 2% | 0.9% | 5000 g |
| macronutrients | |||||
| Potassium, K | 31 MG | 2500 MG | 1.2% | 0.6% | 8065 g |
| Kalshiya, Ca | 88 MG | 1000 MG | 8.8% | 4.1% | 1136 g |
| Magnesium, MG | 5 MG | 400 MG | 1.3% | 0.6% | 8000 g |
| Sodium, Na | 67 MG | 1300 MG | 5.2% | 2.4% | 1940 g |
| Sulfur, S | 194 MG | 1000 MG | 19.4% | 9% | 515 g |
| Phosphorus, P. | 83 MG | 800 MG | 10.4% | 4.8% | 964 g |
| Gano Abubuwa | |||||
| Irin, Fe | 0.91 MG | 18 MG | 5.1% | 2.4% | 1978 g |
| Tagulla, Cu | 102 μg | 1000 μg | 10.2% | 4.7% | 980 g |
| Selenium, Idan | 3.6 μg | 55 μg | 6.5% | 3% | 1528 g |
| Tutiya, Zn | 0.69 MG | 12 MG | 5.8% | 2.7% | 1739 g |
| Jirgin sama | |||||
| cholesterol | 84 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 3.92 g | max 18.7 г | |||
| 12:0 Lauric | 0.014 g | ~ | |||
| 14: 0 Myristic | 0.115 g | ~ | |||
| 16: 0 Dabino | 2.908 g | ~ | |||
| 18: 0 Stearin | 0.785 g | ~ | |||
| Monounsaturated mai kitse | 5.5 g | min 16.8g | 32.7% | 15.2% | |
| 16: 1 Palmitoleic | 0.742 g | ~ | |||
| 18: 1 Olein (Omega-9) | 4.53 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.158 g | ~ | |||
| Polyunsaturated mai kitse | 2.98 g | daga 11.2 to 20.6 | 26.6% | 12.4% | |
| 18: 2 Linoleic | 2.57 g | ~ | |||
| 18: 3 Linolenic | 0.108 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.014 g | ~ | |||
| Omega-3 fatty acid | 0.187 g | daga 0.9 to 3.7 | 20.8% | 9.7% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.022 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.043 g | ~ | |||
| Omega-6 fatty acid | 2.57 g | daga 4.7 to 16.8 | 54.7% | 25.4% |
Theimar makamashi ita ce 215 kcal.
Ƙafar kaji, tafasa mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B2 - 11,1%, bitamin B9 - 21,5%, bitamin B12 - 15,7%
- Vitamin B2 shiga cikin halayen redox, yana haɓaka ƙarancin launi na mai nazarin gani da daidaitawar duhu. Rashin isasshen abincin bitamin B2 yana tare da take hakkin yanayin fata, ƙwayoyin mucous, lalataccen haske da hangen nesa.
- 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.
- Vitamin B12 yana taka muhimmiyar rawa a cikin metabolism da jujjuyawar amino acid. Folate da bitamin B12 sunadaran bitamin kuma suna da hannu cikin samuwar jini. Rashin bitamin B12 yana haifar da ci gaban rashin ƙarfi na ɓangare ko na sakandare, da kuma ƙarancin jini, leukopenia, thrombocytopenia.
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