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 | 22 kCal | 1684 kCal | 1.3% | 5.9% | 7655 g |
sunadaran | 2.4 g | 76 g | 3.2% | 14.5% | 3167 g |
fats | 0.22 g | 56 g | 0.4% | 1.8% | 25455 g |
carbohydrates | 2.11 g | 219 g | 1% | 4.5% | 10379 g |
Fatar Alimentary | 2 g | 20 g | 10% | 45.5% | 1000 g |
Water | 92.63 g | 2273 g | 4.1% | 18.6% | 2454 g |
Ash | 0.63 g | ~ | |||
bitamin | |||||
Vitamin A, RE | 50 μg | 900 μg | 5.6% | 25.5% | 1800 g |
beta carotenes | 0.604 MG | 5 MG | 12.1% | 55% | 828 g |
Lycopene | 30 μg | ~ | |||
Lutein + Zeaxanthin | 771 μg | ~ | |||
Vitamin B1, thiamine | 0.162 MG | 1.5 MG | 10.8% | 49.1% | 926 g |
Vitamin B2, riboflavin | 0.139 MG | 1.8 MG | 7.7% | 35% | 1295 g |
Vitamin B4, choline | 26.1 MG | 500 MG | 5.2% | 23.6% | 1916 g |
Vitamin B5, pantothenic | 0.225 MG | 5 MG | 4.5% | 20.5% | 2222 g |
Vitamin B6, pyridoxine | 0.079 MG | 2 MG | 4% | 18.2% | 2532 g |
Vitamin B9, folate | 149 μg | 400 μg | 37.3% | 169.5% | 268 g |
Vitamin C, ascorbic | 7.7 MG | 90 MG | 8.6% | 39.1% | 1169 g |
Vitamin E, alpha tocopherol, TE | 1.5 MG | 15 MG | 10% | 45.5% | 1000 g |
beta tocopherol | 0.02 MG | ~ | |||
Yankin Tocopherol | 0.21 MG | ~ | |||
Vitamin K, phylloquinone | 50.6 μg | 120 μg | 42.2% | 191.8% | 237 g |
Vitamin PP, NO | 1.084 MG | 20 MG | 5.4% | 24.5% | 1845 g |
Betaine | 0.9 MG | ~ | |||
macronutrients | |||||
Potassium, K | 224 MG | 2500 MG | 9% | 40.9% | 1116 g |
Kalshiya, Ca | 23 MG | 1000 MG | 2.3% | 10.5% | 4348 g |
Magnesium, MG | 14 MG | 400 MG | 3.5% | 15.9% | 2857 g |
Sodium, Na | 14 MG | 1300 MG | 1.1% | 5% | 9286 g |
Sulfur, S | 24 MG | 1000 MG | 2.4% | 10.9% | 4167 g |
Phosphorus, P. | 54 MG | 800 MG | 6.8% | 30.9% | 1481 g |
Gano Abubuwa | |||||
Irin, Fe | 0.91 MG | 18 MG | 5.1% | 23.2% | 1978 g |
Manganese, mn | 0.154 MG | 2 MG | 7.7% | 35% | 1299 g |
Tagulla, Cu | 165 μg | 1000 μg | 16.5% | 75% | 606 g |
Selenium, Idan | 6.1 μg | 55 μg | 11.1% | 50.5% | 902 g |
Fluorin, F | 21.9 μg | 4000 μg | 0.5% | 2.3% | 18265 g |
Tutiya, Zn | 0.6 MG | 12 MG | 5% | 22.7% | 2000 g |
Abincin da ke narkewa | |||||
Mono- da disaccharides (sugars) | 1.3 g | max 100 г | |||
Glucose (dextrose) | 0.42 g | ~ | |||
sucrose | 0.08 g | ~ | |||
fructose | 0.79 g | ~ | |||
Mahimmancin Amino Acids | |||||
Arginine da * | 0.099 g | ~ | |||
valine | 0.125 g | ~ | |||
Tarihin * | 0.053 g | ~ | |||
Isoleucine | 0.082 g | ~ | |||
leucine | 0.14 g | ~ | |||
lysine | 0.113 g | ~ | |||
methionine | 0.034 g | ~ | |||
threonine | 0.092 g | ~ | |||
tryptophan | 0.029 g | ~ | |||
phenylalanine | 0.082 g | ~ | |||
Amino acid mai sauyawa | |||||
alanine | 0.125 g | ~ | |||
Aspartic acid | 0.555 g | ~ | |||
glycine | 0.101 g | ~ | |||
Glutamic acid | 0.255 g | ~ | |||
Proline | 0.077 g | ~ | |||
serine | 0.116 g | ~ | |||
tyrosin | 0.057 g | ~ | |||
cysteine | 0.034 g | ~ | |||
Tataccen kitse mai mai | |||||
Tataccen kitse mai mai | 0.048 g | max 18.7 г | |||
16: 0 Dabino | 0.048 g | ~ | |||
Polyunsaturated mai kitse | 0.105 g | daga 11.2 to 20.6 | 0.9% | 4.1% | |
18: 2 Linoleic | 0.076 g | ~ | |||
18: 3 Linolenic | 0.029 g | ~ | |||
Omega-3 fatty acid | 0.029 g | daga 0.9 to 3.7 | 3.2% | 14.5% | |
Omega-6 fatty acid | 0.076 g | daga 4.7 to 16.8 | 1.6% | 7.3% |
Theimar makamashi ita ce 22 kcal.
- 0,5 kofin = 90 g (19.8 kCal)
- Mashi 4 (1/2 ″ tushe) = 60 g (13.2 kCal)
Bishiyar asparagus, tafasa mai arziki a cikin bitamin da kuma ma'adanai kamar: beta-carotene - 12,1%, bitamin B9 - 37,3%, bitamin K - 42,2%, jan ƙarfe - 16,5%, selenium - 11,1%
- B-carotene shine provitamin A kuma yana da abubuwan antioxidant. 6 mcg na beta-carotene yayi daidai da 1 mcg na bitamin A.
- 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 K yana daidaita daskarewar jini. Rashin bitamin K yana haifar da ƙaruwar lokacin daskarewar jini, saukar da abun ciki na prothrombin a cikin jini.
- 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.
- 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.
Tags: kalori abun ciki 22 kcal, abun da ke cikin sinadarai, ƙima mai gina jiki, bitamin, ma'adanai, menene amfanin bishiyar asparagus, dafaffen, kalori, abubuwan gina jiki, kaddarori masu amfani Bishiyar asparagus, dafaffen