Kalori abun ciki Boiled dankali a kwasfa (a cikin jaket), bawo da gishiri. 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 calorie78 kCal1684 kCal4.6%5.9%2159 g
sunadaran2.86 g76 g3.8%4.9%2657 g
fats0.1 g56 g0.2%0.3%56000 g
carbohydrates13.9 g219 g6.3%8.1%1576 g
Fatar Alimentary3.3 g20 g16.5%21.2%606 g
Water77.8 g2273 g3.4%4.4%2922 g
Ash2.04 g~
bitamin
Vitamin B1, thiamine0.032 MG1.5 MG2.1%2.7%4688 g
Vitamin B2, riboflavin0.036 MG1.8 MG2%2.6%5000 g
Vitamin B5, pantothenic0.361 MG5 MG7.2%9.2%1385 g
Vitamin B6, pyridoxine0.239 MG2 MG12%15.4%837 g
Vitamin B9, folate10 μg400 μg2.5%3.2%4000 g
Vitamin C, ascorbic5.2 MG90 MG5.8%7.4%1731 g
Vitamin PP, NO1.222 MG20 MG6.1%7.8%1637 g
macronutrients
Potassium, K407 MG2500 MG16.3%20.9%614 g
Kalshiya, Ca45 MG1000 MG4.5%5.8%2222 g
Magnesium, MG30 MG400 MG7.5%9.6%1333 g
Sodium, Na250 MG1300 MG19.2%24.6%520 g
Sulfur, S28.6 MG1000 MG2.9%3.7%3497 g
Phosphorus, P.54 MG800 MG6.8%8.7%1481 g
Gano Abubuwa
Irin, Fe6.07 MG18 MG33.7%43.2%297 g
Manganese, mn1.338 MG2 MG66.9%85.8%149 g
Tagulla, Cu878 μg1000 μg87.8%112.6%114 g
Selenium, Idan0.3 μg55 μg0.5%0.6%18333 g
Tutiya, Zn0.44 MG12 MG3.7%4.7%2727 g
Tataccen kitse mai mai
Tataccen kitse mai mai0.026 gmax 18.7 г
10: 0 Tafiya0.001 g~
12:0 Lauric0.003 g~
14: 0 Myristic0.001 g~
16: 0 Dabino0.016 g~
18: 0 Stearin0.004 g~
Monounsaturated mai kitse0.002 gmin 16.8g
16: 1 Palmitoleic0.001 g~
18: 1 Olein (Omega-9)0.001 g~
Polyunsaturated mai kitse0.043 gdaga 11.2 to 20.60.4%0.5%
18: 2 Linoleic0.032 g~
18: 3 Linolenic0.01 g~
Omega-3 fatty acid0.01 gdaga 0.9 to 3.71.1%1.4%
Omega-6 fatty acid0.032 gdaga 4.7 to 16.80.7%0.9%
 

Theimar makamashi ita ce 78 kcal.

  • fata = 34 g (26.5 kCal)
Boiled dankali a cikin fatunsu (a cikin fatar jikinsu), fatun da gishiri mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B6 - 12%, potassium - 16,3%, baƙin ƙarfe - 33,7%, manganese - 66,9%, jan ƙarfe - 87,8%
  • 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.
  • potassium shine babban ion intracellular wanda ke shiga cikin daidaitawar ruwa, acid da daidaitaccen lantarki, yana shiga cikin hanyoyin motsawar jijiyoyi, ƙarar matsa lamba.
  • 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 78 kcal, abun da ke cikin sinadarai, ƙima mai gina jiki, bitamin, ma'adanai, abin da ke da amfani Boiled dankali a cikin bawo (a cikin jaket ɗin su), kwasfa da gishiri, kalori, abubuwan gina jiki, kaddarori masu amfani Boiled dankali a cikin kwasfa (a cikin jaket ɗin su), kwasfa da gishiri

Leave a Reply