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 | 612 kCal | 1684 kCal | 36.3% | 5.9% | 275 g |
| sunadaran | 31.1 g | 76 g | 40.9% | 6.7% | 244 g |
| fats | 52.2 g | 56 g | 93.2% | 15.2% | 107 g |
| carbohydrates | 4.7 g | 219 g | 2.1% | 0.3% | 4660 g |
| Water | 7.5 g | 2273 g | 0.3% | 30307 g | |
| Ash | 4.5 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 2293 μg | 900 μg | 254.8% | 41.6% | 39 g |
| Retinol | 2.16 MG | ~ | |||
| beta carotenes | 0.8 MG | 5 MG | 16% | 2.6% | 625 g |
| Vitamin B1, thiamine | 0.35 MG | 1.5 MG | 23.3% | 3.8% | 429 g |
| Vitamin B2, riboflavin | 0.47 MG | 1.8 MG | 26.1% | 4.3% | 383 g |
| Vitamin B4, choline | 2403.3 MG | 500 MG | 480.7% | 78.5% | 21 g |
| Vitamin B5, pantothenic | 9.063 MG | 5 MG | 181.3% | 29.6% | 55 g |
| Vitamin B6, pyridoxine | 0.742 MG | 2 MG | 37.1% | 6.1% | 270 g |
| Vitamin B9, folate | 209 μg | 400 μg | 52.3% | 8.5% | 191 g |
| Vitamin B12, Cobalamin | 5.11 μg | 3 μg | 170.3% | 27.8% | 59 g |
| Vitamin D, calciferol | 10.4 μg | 10 μg | 104% | 17% | 96 g |
| Vitamin E, alpha tocopherol, TE | 2.9 MG | 15 MG | 19.3% | 3.2% | 517 g |
| Vitamin K, phylloquinone | 1.5 μg | 120 μg | 1.3% | 0.2% | 8000 g |
| Vitamin PP, NO | 8.1 MG | 20 MG | 40.5% | 6.6% | 247 g |
| niacin | 0.6 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 249 MG | 2500 MG | 10% | 1.6% | 1004 g |
| Kalshiya, Ca | 262 MG | 1000 MG | 26.2% | 4.3% | 382 g |
| Magnesium, MG | 29 MG | 400 MG | 7.3% | 1.2% | 1379 g |
| Sodium, Na | 99 MG | 1300 MG | 7.6% | 1.2% | 1313 g |
| Sulfur, S | 328 MG | 1000 MG | 32.8% | 5.4% | 305 g |
| Phosphorus, P. | 1047 MG | 800 MG | 130.9% | 21.4% | 76 g |
| Chlorine, Kl | 984 MG | 2300 MG | 42.8% | 7% | 234 g |
| Gano Abubuwa | |||||
| Irin, Fe | 12.5 MG | 18 MG | 69.4% | 11.3% | 144 g |
| Iodine, Ni | 115 μg | 150 μg | 76.7% | 12.5% | 130 g |
| Cobalt, Ko | 80 μg | 10 μg | 800% | 130.7% | 13 g |
| Manganese, mn | 0.25 MG | 2 MG | 12.5% | 2% | 800 g |
| Tagulla, Cu | 480 μg | 1000 μg | 48% | 7.8% | 208 g |
| Molybdenum, Mo. | 42 μg | 70 μg | 60% | 9.8% | 167 g |
| Selenium, Idan | 139.3 μg | 55 μg | 253.3% | 41.4% | 39 g |
| Chrome, Kr | 25 μg | 50 μg | 50% | 8.2% | 200 g |
| Tutiya, Zn | 1.09 MG | 12 MG | 9.1% | 1.5% | 1101 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 4.7 g | max 100 г | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 2.2 g | ~ | |||
| valine | 1.84 g | ~ | |||
| Tarihin * | 0.74 g | ~ | |||
| Isoleucine | 1.82 g | ~ | |||
| leucine | 2.63 g | ~ | |||
| lysine | 2.17 g | ~ | |||
| methionine | 0.8 g | ~ | |||
| Methionine + Cysteine | 1.32 g | ~ | |||
| threonine | 1.63 g | ~ | |||
| tryptophan | 0.45 g | ~ | |||
| phenylalanine | 1.35 g | ~ | |||
| Phenylalanine + Tyrosine | 2.66 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 1.72 g | ~ | |||
| Aspartic acid | 2.49 g | ~ | |||
| glycine | 1.02 g | ~ | |||
| Glutamic acid | 4.01 g | ~ | |||
| Proline | 1.34 g | ~ | |||
| serine | 2.76 g | ~ | |||
| tyrosin | 1.31 g | ~ | |||
| cysteine | 0.52 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 2453 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 15.8 g | max 18.7 г | |||
| Monounsaturated mai kitse | 23.377 g | min 16.8g | 139.1% | 22.7% | |
| Polyunsaturated mai kitse | 10.32 g | daga 11.2 to 20.6 | 92.1% | 15% | |
| Omega-3 fatty acid | 0.463 g | daga 0.9 to 3.7 | 51.4% | 8.4% | |
| Omega-6 fatty acid | 9.754 g | daga 4.7 to 16.8 | 100% | 16.3% |
Theimar makamashi ita ce 612 kcal.
Kaza kwai gwaiduwa, busasshe mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 254,8%, beta-carotene - 16%, bitamin B1 - 23,3%, bitamin B2 - 26,1%, choline - 480,7%, bitamin B5 - 181,3 , 6, 37,1%, bitamin B9 - 52,3%, bitamin B12 - 170,3%, bitamin B104 - 19,3%, bitamin D - 40,5%, bitamin E - 26,2%, bitamin PP - 130,9 , 42,8%, alli - 69,4%, phosphorus - 76,7%, chlorine - 800%, baƙin ƙarfe - 12,5%, iodine - 48%, cobalt - 60%, manganese - 253,3%, jan ƙarfe - 50%, molybdenum - XNUMX%, selenium - XNUMX%, chromium - XNUMX%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- B-carotene shine provitamin A kuma yana da abubuwan antioxidant. 6 mcg na beta-carotene yayi daidai da 1 mcg na bitamin A.
- 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.
- mixed wani bangare ne na lecithin, yana taka rawa a cikin hadawa da kuma samarda kwayar halitta ta phospholipids a cikin hanta, shi ne tushen kungiyoyin methyl masu kyauta, suna aiki ne a matsayin hanyar lipotropic.
- 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.
- Vitamin D yana kula da homeostasis na alli da phosphorus, yana aiwatar da hanyoyin samar da ƙashi. Rashin bitamin D yana haifar da nakasar metabolism na alli da phosphorus a cikin ƙasusuwa, ƙara yawan rarraba abubuwa na ƙashi, wanda ke haifar da haɗarin ƙarar osteoporosis.
- Vitamin E ya mallaki kayan antioxidant, ya zama dole don aikin gonads, tsokar zuciya, shine mai daidaita yanayin membranes na duniya. Tare da rashi bitamin E, hemolysis na erythrocytes da cututtukan jijiyoyin jiki suna lura.
- PP bitamin shiga cikin halayen redox na haɓaka makamashi. Rashin isasshen bitamin yana tare da rikicewar yanayin al'ada na fata, sashin gastrointestinal da kuma tsarin juyayi.
- 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.
- 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.
- chlorine zama dole don samuwar da kuma fitar da sinadarin hydrochloric acid a jiki.
- 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.
- aidin shiga cikin aikin glandon thyroid, yana samar da samuwar hormones (thyroxine da triiodothyronine). Wajibi ne don haɓaka da bambance-bambancen ƙwayoyin halittu na jikin jikin mutum, numfashi na mitochondrial, tsarin sarrafa sodium transmembrane da jigilar hormone. Rashin isasshen abinci yana haifar da cututtukan jini tare da hypothyroidism da raguwa a yanayin rayuwa, hauhawar jijiyoyin jini, raguwar girma da ci gaban tunani a cikin yara.
- Cobalt yana daga cikin bitamin B12. Yana kunna enzymes na ƙarancin acid mai narkewa da folic acid metabolism.
- 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.
- Molybdenum shine mai haɗin haɓakar enzymes da yawa waɗanda ke samar da haɓakar haɓakar amino acid, purines da pyrimidines.
- 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.
- Chrome shiga cikin tsara matakan glucose na jini, yana inganta tasirin insulin. Rashin ƙarfi yana haifar da raunin haƙuri.
Tags: abun cikin kalori 612 kcal, abun da ke cikin sinadarai, darajar abinci mai gina jiki, bitamin, ma'adanai, menene amfani? Ruwan kwai na kaza, bushe, kalori, abubuwan gina jiki, kayan amfani masu amfani Kayan kwan kwan kaza, bushe
Energyimar makamashi, ko abun cikin kalori Shin adadin kuzarin da ake fitarwa a jikin mutum daga abinci yayin narkewa. Ana auna ƙimar kuzarin samfur a kilo-calories (kcal) ko kilo-joules (kJ) a kowace gram 100. samfur. Kilocalories da ake amfani da su don auna ƙimar kuzarin abinci kuma ana kiranta “kalori abinci,” don haka ana barin prefix kilo sau da yawa lokacin ƙayyade adadin kuzari a cikin adadin kuzari (kilo). Kuna iya ganin cikakkun teburin makamashi don samfuran Rasha.
Theimar abinci mai gina jiki - abun ciki na carbohydrates, fats da sunadarai a cikin samfurin.
Imar abinci ta abinci - rukunin kayan abinci, wanda a gabansa ake gamsar da buƙatun ilimin lissafin mutum don abubuwa masu mahimmanci da kuzari.
bitamin, Abubuwan da ake buƙata a ƙananan ƙwayoyi a cikin abincin mutane da yawancin ƙananan dabbobi. Yawanci bitamin yakan hada shi maimakon dabbobi. Bukatar ɗan adam na bitamin yau da kullun 'yan milligram ne kawai ko microgram. Ba kamar abubuwan da ke cikin jiki ba, bitamin yana lalacewa ta ƙarfin ɗumi. Yawancin bitamin ba su da ƙarfi kuma sun “ɓace” yayin dafa abinci ko sarrafa abinci.