Kalori abun ciki Asparagus, Boiled. Haɗin sunadarai da ƙimar abinci mai gina jiki.

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.
AbinciyawaAl'ada **% na al'ada a cikin 100 g% na al'ada a cikin 100 kcal100% na al'ada
Imar calorie22 kCal1684 kCal1.3%5.9%7655 g
sunadaran2.4 g76 g3.2%14.5%3167 g
fats0.22 g56 g0.4%1.8%25455 g
carbohydrates2.11 g219 g1%4.5%10379 g
Fatar Alimentary2 g20 g10%45.5%1000 g
Water92.63 g2273 g4.1%18.6%2454 g
Ash0.63 g~
bitamin
Vitamin A, RE50 μg900 μg5.6%25.5%1800 g
beta carotenes0.604 MG5 MG12.1%55%828 g
Lycopene30 μg~
Lutein + Zeaxanthin771 μg~
Vitamin B1, thiamine0.162 MG1.5 MG10.8%49.1%926 g
Vitamin B2, riboflavin0.139 MG1.8 MG7.7%35%1295 g
Vitamin B4, choline26.1 MG500 MG5.2%23.6%1916 g
Vitamin B5, pantothenic0.225 MG5 MG4.5%20.5%2222 g
Vitamin B6, pyridoxine0.079 MG2 MG4%18.2%2532 g
Vitamin B9, folate149 μg400 μg37.3%169.5%268 g
Vitamin C, ascorbic7.7 MG90 MG8.6%39.1%1169 g
Vitamin E, alpha tocopherol, TE1.5 MG15 MG10%45.5%1000 g
beta tocopherol0.02 MG~
Yankin Tocopherol0.21 MG~
Vitamin K, phylloquinone50.6 μg120 μg42.2%191.8%237 g
Vitamin PP, NO1.084 MG20 MG5.4%24.5%1845 g
Betaine0.9 MG~
macronutrients
Potassium, K224 MG2500 MG9%40.9%1116 g
Kalshiya, Ca23 MG1000 MG2.3%10.5%4348 g
Magnesium, MG14 MG400 MG3.5%15.9%2857 g
Sodium, Na14 MG1300 MG1.1%5%9286 g
Sulfur, S24 MG1000 MG2.4%10.9%4167 g
Phosphorus, P.54 MG800 MG6.8%30.9%1481 g
Gano Abubuwa
Irin, Fe0.91 MG18 MG5.1%23.2%1978 g
Manganese, mn0.154 MG2 MG7.7%35%1299 g
Tagulla, Cu165 μg1000 μg16.5%75%606 g
Selenium, Idan6.1 μg55 μg11.1%50.5%902 g
Fluorin, F21.9 μg4000 μg0.5%2.3%18265 g
Tutiya, Zn0.6 MG12 MG5%22.7%2000 g
Abincin da ke narkewa
Mono- da disaccharides (sugars)1.3 gmax 100 г
Glucose (dextrose)0.42 g~
sucrose0.08 g~
fructose0.79 g~
Mahimmancin Amino Acids
Arginine da *0.099 g~
valine0.125 g~
Tarihin *0.053 g~
Isoleucine0.082 g~
leucine0.14 g~
lysine0.113 g~
methionine0.034 g~
threonine0.092 g~
tryptophan0.029 g~
phenylalanine0.082 g~
Amino acid mai sauyawa
alanine0.125 g~
Aspartic acid0.555 g~
glycine0.101 g~
Glutamic acid0.255 g~
Proline0.077 g~
serine0.116 g~
tyrosin0.057 g~
cysteine0.034 g~
Tataccen kitse mai mai
Tataccen kitse mai mai0.048 gmax 18.7 г
16: 0 Dabino0.048 g~
Polyunsaturated mai kitse0.105 gdaga 11.2 to 20.60.9%4.1%
18: 2 Linoleic0.076 g~
18: 3 Linolenic0.029 g~
Omega-3 fatty acid0.029 gdaga 0.9 to 3.73.2%14.5%
Omega-6 fatty acid0.076 gdaga 4.7 to 16.81.6%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

Leave a Reply