Kalori abun da ke cikin Kaza, ya bushe, ya daidaita, ya wadata da glucose. 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 calorie615 kCal1684 kCal36.5%5.9%274 g
sunadaran48.17 g76 g63.4%10.3%158 g
fats43.95 g56 g78.5%12.8%127 g
carbohydrates2.38 g219 g1.1%0.2%9202 g
Water1.87 g2273 g0.1%121551 g
Ash3.63 g~
bitamin
Vitamin A, RE616 μg900 μg68.4%11.1%146 g
Retinol0.616 MG~
Vitamin B1, thiamine0.325 MG1.5 MG21.7%3.5%462 g
Vitamin B2, riboflavin1.232 MG1.8 MG68.4%11.1%146 g
Vitamin B5, pantothenic6.71 MG5 MG134.2%21.8%75 g
Vitamin B6, pyridoxine0.42 MG2 MG21%3.4%476 g
Vitamin B9, folate193 μg400 μg48.3%7.9%207 g
Vitamin B12, Cobalamin10.51 μg3 μg350.3%57%29 g
Vitamin PP, NO0.259 MG20 MG1.3%0.2%7722 g
macronutrients
Potassium, K515 MG2500 MG20.6%3.3%485 g
Kalshiya, Ca222 MG1000 MG22.2%3.6%450 g
Magnesium, MG49 MG400 MG12.3%2%816 g
Sodium, Na548 MG1300 MG42.2%6.9%237 g
Sulfur, S481.7 MG1000 MG48.2%7.8%208 g
Phosphorus, P.715 MG800 MG89.4%14.5%112 g
Gano Abubuwa
Irin, Fe8.28 MG18 MG46%7.5%217 g
Manganese, mn0.15 MG2 MG7.5%1.2%1333 g
Tagulla, Cu270 μg1000 μg27%4.4%370 g
Selenium, Idan121.1 μg55 μg220.2%35.8%45 g
Tutiya, Zn5.71 MG12 MG47.6%7.7%210 g
Mahimmancin Amino Acids
Arginine da *3.083 g~
valine3.468 g~
Tarihin *1.164 g~
Isoleucine3.014 g~
leucine4.231 g~
lysine3.252 g~
methionine1.557 g~
threonine2.366 g~
tryptophan0.771 g~
phenylalanine2.721 g~
Amino acid mai sauyawa
alanine2.813 g~
Aspartic acid4.778 g~
glycine1.603 g~
Glutamic acid6.135 g~
Proline1.911 g~
serine3.661 g~
tyrosin2.004 g~
cysteine1.148 g~
Jirgin sama
cholesterol2017 MGmax 300 MG
Tataccen kitse mai mai
Tataccen kitse mai mai13.198 gmax 18.7 г
14: 0 Myristic0.12 g~
16: 0 Dabino9.703 g~
18: 0 Stearin3.374 g~
Monounsaturated mai kitse17.564 gmin 16.8g104.5%17%
16: 1 Palmitoleic1.463 g~
18: 1 Olein (Omega-9)16.102 g~
Polyunsaturated mai kitse5.713 gdaga 11.2 to 20.651%8.3%
18: 2 Linoleic4.881 g~
18: 3 Linolenic0.124 g~
20: 4 Arachidonic0.368 g~
Omega-3 fatty acid0.124 gdaga 0.9 to 3.713.8%2.2%
Omega-6 fatty acid5.249 gdaga 4.7 to 16.8100%16.3%
 

Theimar makamashi ita ce 615 kcal.

  • tsp = 5 g (30.8 kCal)
  • kofin, sifted = 85 g (522.8 kCal)
Kwan kwai, ya bushe, ya daidaita, ya wadata da glucose mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 68,4%, bitamin B1 - 21,7%, bitamin B2 - 68,4%, bitamin B5 - 134,2%, bitamin B6 - 21%, bitamin B9 - 48,3 , 12, 350,3%, bitamin B20,6 - 22,2%, potassium - 12,3%, alli - 89,4%, magnesium - 46%, phosphorus - 27%, baƙin ƙarfe - 220,2%, jan ƙarfe - 47,6 , XNUMX%, selenium - XNUMX%, tutiya - XNUMX%
  • Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
  • Vitamin B1 yana daga cikin mahimman enzymes na carbohydrate da kuzarin kuzari, waɗanda ke ba wa jiki kuzari da abubuwa filastik, da kuma maye gurbin amino acid mai rassa. Rashin wannan bitamin yana haifar da mummunan cuta na juyayi, narkewa da tsarin jijiyoyin jini.
  • 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 B5 shiga cikin furotin, kitse, metabolism na ƙwayar cuta, metabolism na cholesterol, hada abubuwa da yawa na hormones, haemoglobin, yana haɓaka shayar amino acid da sugars a cikin hanji, yana tallafawa aikin ƙirar adrenal. Rashin sinadarin pantothenic acid na iya haifar da lahani ga fata da kumburin mucous.
  • 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.
  • 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.
  • potassium shine babban ion intracellular wanda ke shiga cikin daidaitawar ruwa, acid da daidaitaccen lantarki, yana shiga cikin hanyoyin motsawar jijiyoyi, ƙarar matsa lamba.
  • alli shine babban ɓangaren ƙasusuwanmu, yana aiki azaman mai tsara tsarin tsarin juyayi, yana shiga cikin raunin tsoka. Ciumarancin alli yana haifar da ƙaddamar da kashin baya, ƙashin ƙugu da ƙananan ƙanƙara, yana ƙara haɗarin osteoporosis.
  • 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.
  • phosphorus yana shiga cikin tsari da yawa na ilimin lissafi, gami da samarda kuzari, yana daidaita daidaiton acid-base, wani bangare ne na phospholipids, nucleotides da nucleic acid, ya zama dole domin hada kasusuwa da hakora. Ficaranci yana haifar da anorexia, anemia, rickets.
  • 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.
  • 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.
  • tutiya wani bangare ne na enzymes fiye da 300, yana shiga cikin tsarin hada abubuwa da kuma bazuwar sinadarin carbohydrates, sunadarai, mai, sinadarin nucleic acid kuma a cikin tsarin sarrafa kwayoyin halittu da yawa. Rashin isasshen amfani yana haifar da ƙarancin jini, rashin ƙoshin lafiya na biyu, cutar hanta, lalatawar jima'i, da nakasar tayi. Karatuttukan kwanannan sun bayyana ikon babban zinc don katse shakar jan karfe kuma hakan yana taimakawa ci gaban rashin jini.
Tags: abun cikin kalori 615 kcal, abun da ke cikin sinadarai, ƙimar abinci, bitamin, ma'adanai, menene amfani? Kwan kwai, ya bushe, ya daidaita, ya wadatu da glucose, kalori, abubuwan gina jiki, kaddarori masu amfani Kwai kajin, ya bushe, ya daidaita, ya wadatu da glucose

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