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 | 25 kCal | 1684 kCal | 1.5% | 6% | 6736 g |
| sunadaran | 2.09 g | 76 g | 2.8% | 11.2% | 3636 g |
| fats | 0.81 g | 56 g | 1.4% | 5.6% | 6914 g |
| carbohydrates | 3.55 g | 219 g | 1.6% | 6.4% | 6169 g |
| Water | 91.88 g | 2273 g | 4% | 16% | 2474 g |
| Ash | 1.67 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 219 μg | 900 μg | 24.3% | 97.2% | 411 g |
| Vitamin B1, thiamine | 0.059 MG | 1.5 MG | 3.9% | 15.6% | 2542 g |
| Vitamin B2, riboflavin | 0.165 MG | 1.8 MG | 9.2% | 36.8% | 1091 g |
| Vitamin B5, pantothenic | 0.045 MG | 5 MG | 0.9% | 3.6% | 11111 g |
| Vitamin B6, pyridoxine | 0.088 MG | 2 MG | 4.4% | 17.6% | 2273 g |
| Vitamin B9, folate | 10 μg | 400 μg | 2.5% | 10% | 4000 g |
| Vitamin C, ascorbic | 32.5 MG | 90 MG | 36.1% | 144.4% | 277 g |
| Vitamin PP, NO | 0.94 MG | 20 MG | 4.7% | 18.8% | 2128 g |
| macronutrients | |||||
| Potassium, K | 491 MG | 2500 MG | 19.6% | 78.4% | 509 g |
| Kalshiya, Ca | 102 MG | 1000 MG | 10.2% | 40.8% | 980 g |
| Magnesium, MG | 57 MG | 400 MG | 14.3% | 57.2% | 702 g |
| Sodium, Na | 324 MG | 1300 MG | 24.9% | 99.6% | 401 g |
| Sulfur, S | 20.9 MG | 1000 MG | 2.1% | 8.4% | 4785 g |
| Phosphorus, P. | 55 MG | 800 MG | 6.9% | 27.6% | 1455 g |
| Gano Abubuwa | |||||
| Irin, Fe | 3.64 MG | 18 MG | 20.2% | 80.8% | 495 g |
| Manganese, mn | 0.385 MG | 2 MG | 19.3% | 77.2% | 519 g |
| Tagulla, Cu | 143 μg | 1000 μg | 14.3% | 57.2% | 699 g |
| Selenium, Idan | 0.9 μg | 55 μg | 1.6% | 6.4% | 6111 g |
| Tutiya, Zn | 0.22 MG | 12 MG | 1.8% | 7.2% | 5455 g |
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.197 g | max 18.7 г | |||
| 16: 0 Dabino | 0.069 g | ~ | |||
| 18: 0 Stearin | 0.024 g | ~ | |||
| Monounsaturated mai kitse | 0.245 g | min 16.8g | 1.5% | 6% | |
| 16: 1 Palmitoleic | 0.222 g | ~ | |||
| 22: 1 Erucova (omega-9) | 0.023 g | ~ | |||
| Polyunsaturated mai kitse | 0.127 g | daga 11.2 to 20.6 | 1.1% | 4.4% | |
| 18: 2 Linoleic | 0.127 g | ~ | |||
| Omega-6 fatty acid | 0.127 g | daga 4.7 to 16.8 | 2.7% | 10.8% |
Theimar makamashi ita ce 25 kcal.
Boiled kokwamba ganye da gishiri mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 24,3%, bitamin C - 36,1%, potassium - 19,6%, magnesium - 14,3%, baƙin ƙarfe - 20,2%, manganese - 19,3 %, jan ƙarfe - 14,3%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- Vitamin C shiga cikin halayen redox, aiki na tsarin rigakafi, yana inganta karɓar ƙarfe. Rashin rashi na haifar da sako-sako da cizon gumis, toshewar hanci saboda karɓaɓɓiyar izinin aiki da rauni na kumburin jini.
- 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.
- Iron wani bangare ne na sunadarai na ayyuka daban-daban, gami da enzymes. Shiga cikin jigilar kayan lantarki, iskar oxygen, yana tabbatar da hanyar halayen redox da kunnawa na peroxidation. Rashin isasshen amfani yana haifar da karancin hypochromic, rashin ƙarancin ƙwayar myoglobin na jijiyoyin ƙashi, ƙarar gajiya, myocardiopathy, atrophic gastritis.
- manganese yana shiga cikin samuwar kashi da kayan hadewa, wani bangare ne na enzymes da ke shiga cikin amino acid, carbohydrates, catecholamines; mahimmanci don kiran cholesterol da nucleotides. Rashin isasshen amfani yana tare da raguwar ci gaba, rikice-rikice a cikin tsarin haihuwa, ƙaruwar rauni na ƙashin ƙashi, rikicewar carbohydrate da metabolism na lipid.
- 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.
Tags: kalori abun ciki 25 kcal, abun da ke cikin sinadarai, ƙimar abinci mai gina jiki, bitamin, ma'adanai, abin da ke da amfani Ganyen kokwamba mai tafasa