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 | 307 kCal | 1684 kCal | 18.2% | 5.9% | 549 g |
| sunadaran | 13.87 g | 76 g | 18.3% | 6% | 548 g |
| fats | 22.82 g | 56 g | 40.8% | 13.3% | 245 g |
| carbohydrates | 10.95 g | 219 g | 5% | 1.6% | 2000 g |
| Water | 51.23 g | 2273 g | 2.3% | 0.7% | 4437 g |
| Ash | 1.13 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 316 μg | 900 μg | 35.1% | 11.4% | 285 g |
| Retinol | 0.313 MG | ~ | |||
| alpha carotenes | 38 μg | ~ | |||
| beta Cryptoxanthin | 33 μg | ~ | |||
| Lutein + Zeaxanthin | 967 μg | ~ | |||
| Vitamin B1, thiamine | 0.14 MG | 1.5 MG | 9.3% | 3% | 1071 g |
| Vitamin B2, riboflavin | 0.523 MG | 1.8 MG | 29.1% | 9.5% | 344 g |
| Vitamin B4, choline | 669.3 MG | 500 MG | 133.9% | 43.6% | 75 g |
| Vitamin B5, pantothenic | 3.287 MG | 5 MG | 65.7% | 21.4% | 152 g |
| Vitamin B6, pyridoxine | 0.398 MG | 2 MG | 19.9% | 6.5% | 503 g |
| Vitamin B9, folate | 174 μg | 400 μg | 43.5% | 14.2% | 230 g |
| Vitamin B12, Cobalamin | 1.64 μg | 3 μg | 54.7% | 17.8% | 183 g |
| Vitamin D, calciferol | 3.1 μg | 10 μg | 31% | 10.1% | 323 g |
| Vitamin D3, cholecalciferol | 3.1 μg | ~ | |||
| Vitamin E, alpha tocopherol, TE | 2.25 MG | 15 MG | 15% | 4.9% | 667 g |
| Vitamin K, phylloquinone | 0.7 μg | 120 μg | 0.6% | 0.2% | 17143 g |
| Vitamin PP, NO | 0.037 MG | 20 MG | 0.2% | 0.1% | 54054 g |
| macronutrients | |||||
| Potassium, K | 105 MG | 2500 MG | 4.2% | 1.4% | 2381 g |
| Kalshiya, Ca | 124 MG | 1000 MG | 12.4% | 4% | 806 g |
| Magnesium, MG | 10 MG | 400 MG | 2.5% | 0.8% | 4000 g |
| Sodium, Na | 70 MG | 1300 MG | 5.4% | 1.8% | 1857 g |
| Sulfur, S | 138.7 MG | 1000 MG | 13.9% | 4.5% | 721 g |
| Phosphorus, P. | 404 MG | 800 MG | 50.5% | 16.4% | 198 g |
| Gano Abubuwa | |||||
| Irin, Fe | 3.7 MG | 18 MG | 20.6% | 6.7% | 486 g |
| Manganese, mn | 0.08 MG | 2 MG | 4% | 1.3% | 2500 g |
| Tagulla, Cu | 12 μg | 1000 μg | 1.2% | 0.4% | 8333 g |
| Selenium, Idan | 53.5 μg | 55 μg | 97.3% | 31.7% | 103 g |
| Tutiya, Zn | 3.06 MG | 12 MG | 25.5% | 8.3% | 392 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 10.3 g | max 100 г | |||
| Glucose (dextrose) | 0.1 g | ~ | |||
| sucrose | 10.1 g | ~ | |||
| fructose | 0.1 g | ~ | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.917 g | ~ | |||
| valine | 0.79 g | ~ | |||
| Tarihin * | 0.353 g | ~ | |||
| Isoleucine | 0.697 g | ~ | |||
| leucine | 1.18 g | ~ | |||
| lysine | 1.033 g | ~ | |||
| methionine | 0.36 g | ~ | |||
| threonine | 0.627 g | ~ | |||
| tryptophan | 0.19 g | ~ | |||
| phenylalanine | 0.607 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.703 g | ~ | |||
| Aspartic acid | 1.337 g | ~ | |||
| glycine | 0.417 g | ~ | |||
| Glutamic acid | 1.69 g | ~ | |||
| Proline | 0.547 g | ~ | |||
| serine | 1.137 g | ~ | |||
| tyrosin | 0.507 g | ~ | |||
| cysteine | 0.227 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 917 MG | max 300 MG | |||
| Acikin acid | |||||
| transgender | 0.115 g | max 1.9 г | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 7.11 g | max 18.7 г | |||
| 12:0 Lauric | 0.003 g | ~ | |||
| 14: 0 Myristic | 0.104 g | ~ | |||
| 15: 0 Pentadecanoic | 0.013 g | ~ | |||
| 16: 0 Dabino | 5.127 g | ~ | |||
| 17-0 margarine | 0.041 g | ~ | |||
| 18: 0 Stearin | 1.822 g | ~ | |||
| Monounsaturated mai kitse | 8.885 g | min 16.8g | 52.9% | 17.2% | |
| 14:1 Myristoleic | 0.019 g | ~ | |||
| 16: 1 Palmitoleic | 0.527 g | ~ | |||
| 17: 1 Heptadecene | 0.022 g | ~ | |||
| 18: 1 Olein (Omega-9) | 8.259 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.058 g | ~ | |||
| Polyunsaturated mai kitse | 3.856 g | daga 11.2 to 20.6 | 34.4% | 11.2% | |
| 18: 2 Linoleic | 3.154 g | ~ | |||
| 18: 3 Linolenic | 0.112 g | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.083 g | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.029 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.048 g | ~ | |||
| 20: 4 Arachidonic | 0.4 g | ~ | |||
| Omega-3 fatty acid | 0.225 g | daga 0.9 to 3.7 | 25% | 8.1% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.013 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.129 g | ~ | |||
| Omega-6 fatty acid | 3.631 g | daga 4.7 to 16.8 | 77.3% | 25.2% |
Theimar makamashi ita ce 307 kcal.
- 0,5 laba = 227 g (696.9 kCal)
Ganyen kwai kaza, daskararre, mai zaki mai arziki a cikin bitamin da ma'adanai irin su: bitamin A - 35,1%, bitamin B2 - 29,1%, choline - 133,9%, bitamin B5 - 65,7%, bitamin B6 - 19,9%, bitamin B9 - 43,5%, B12 - 54,7%, bitamin D - 31%, bitamin E - 15%, calcium - 12,4%, phosphorus - 50,5%, baƙin ƙarfe - 20,6%, selenium - 97,3; 25,5, XNUMX%, zinc - XNUMX%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- 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.
- 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.
- 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.
- 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: Caloric abun ciki 307 kcal, sinadaran abun da ke ciki, sinadirai masu darajar, bitamin, ma'adanai, abin da yake da amfani? Kwai gwaiduwa, daskararre, zaƙi, adadin kuzari, sinadirai masu amfani, kaddarorin masu amfani Gangar kwai, daskararre, zaƙi.