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 | 30 kCal | 1684 kCal | 1.8% | 6% | 5613 g |
| sunadaran | 5.3 g | 76 g | 7% | 23.3% | 1434 g |
| fats | 0.69 g | 56 g | 1.2% | 4% | 8116 g |
| carbohydrates | 3.29 g | 219 g | 1.5% | 5% | 6657 g |
| Water | 89.25 g | 2273 g | 3.9% | 13% | 2547 g |
| Ash | 1.47 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 87 μg | 900 μg | 9.7% | 32.3% | 1034 g |
| Vitamin B1, thiamine | 0.181 MG | 1.5 MG | 12.1% | 40.3% | 829 g |
| Vitamin B2, riboflavin | 0.362 MG | 1.8 MG | 20.1% | 67% | 497 g |
| Vitamin B5, pantothenic | 0.063 MG | 5 MG | 1.3% | 4.3% | 7937 g |
| Vitamin B6, pyridoxine | 0.803 MG | 2 MG | 40.2% | 134% | 249 g |
| Vitamin B9, folate | 128 μg | 400 μg | 32% | 106.7% | 313 g |
| Vitamin C, ascorbic | 88 MG | 90 MG | 97.8% | 326% | 102 g |
| Vitamin PP, NO | 1.11 MG | 20 MG | 5.6% | 18.7% | 1802 g |
| macronutrients | |||||
| Potassium, K | 608 MG | 2500 MG | 24.3% | 81% | 411 g |
| Kalshiya, Ca | 84 MG | 1000 MG | 8.4% | 28% | 1190 g |
| Magnesium, MG | 85 MG | 400 MG | 21.3% | 71% | 471 g |
| Sodium, Na | 11 MG | 1300 MG | 0.8% | 2.7% | 11818 g |
| Sulfur, S | 53 MG | 1000 MG | 5.3% | 17.7% | 1887 g |
| Phosphorus, P. | 99 MG | 800 MG | 12.4% | 41.3% | 808 g |
| Gano Abubuwa | |||||
| Irin, Fe | 2.04 MG | 18 MG | 11.3% | 37.7% | 882 g |
| Manganese, mn | 0.536 MG | 2 MG | 26.8% | 89.3% | 373 g |
| Tagulla, Cu | 201 μg | 1000 μg | 20.1% | 67% | 498 g |
| Selenium, Idan | 0.9 μg | 55 μg | 1.6% | 5.3% | 6111 g |
| Tutiya, Zn | 0.3 MG | 12 MG | 2.5% | 8.3% | 4000 g |
Theimar makamashi ita ce 30 kcal.
- 0,5 kofin = 24 g (7.2 kCal)
- ganye = 4 g (1.2 kcal)
Gourd mai ɗaci na kasar Sin, ganye mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B1 - 12,1%, bitamin B2 - 20,1%, bitamin B6 - 40,2%, bitamin B9 - 32%, bitamin C - 97,8%, potassium - 24,3, 21,3, 12,4%, magnesium - 11,3%, phosphorus - 26,8%, baƙin ƙarfe - 20,1%, manganese - XNUMX%, jan ƙarfe - XNUMX%
- 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 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 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.
- 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.
- 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 30 kcal, abun da ke cikin sinadarai, ƙima mai gina jiki, bitamin, ma'adanai, abin da ke da fa'ida ga ɗanɗano mai ɗaci na Sin, ganye, kalori, abubuwan gina jiki, kaddarori masu amfani Gourd mai ɗaci, ganye