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 | 88 kCal | 1684 kCal | 5.2% | 5.9% | 1914 g |
| sunadaran | 19.26 g | 76 g | 25.3% | 28.8% | 395 g |
| fats | 0.69 g | 56 g | 1.2% | 1.4% | 8116 g |
| Water | 78.92 g | 2273 g | 3.5% | 4% | 2880 g |
| Ash | 1.2 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 21 μg | 900 μg | 2.3% | 2.6% | 4286 g |
| Retinol | 0.021 MG | ~ | |||
| Vitamin B1, thiamine | 0.058 MG | 1.5 MG | 3.9% | 4.4% | 2586 g |
| Vitamin B2, riboflavin | 0.063 MG | 1.8 MG | 3.5% | 4% | 2857 g |
| Vitamin B4, choline | 65 MG | 500 MG | 13% | 14.8% | 769 g |
| Vitamin B5, pantothenic | 0.75 MG | 5 MG | 15% | 17% | 667 g |
| Vitamin B6, pyridoxine | 0.117 MG | 2 MG | 5.9% | 6.7% | 1709 g |
| Vitamin B9, folate | 15 μg | 400 μg | 3.8% | 4.3% | 2667 g |
| Vitamin B12, Cobalamin | 2 μg | 3 μg | 66.7% | 75.8% | 150 g |
| Vitamin C, ascorbic | 3.8 MG | 90 MG | 4.2% | 4.8% | 2368 g |
| Vitamin D, calciferol | 2.5 μg | 10 μg | 25% | 28.4% | 400 g |
| Vitamin D3, cholecalciferol | 2.5 μg | ~ | |||
| Vitamin E, alpha tocopherol, TE | 0.2 MG | 15 MG | 1.3% | 1.5% | 7500 g |
| Vitamin K, phylloquinone | 0.1 μg | 120 μg | 0.1% | 0.1% | 120000 g |
| Vitamin PP, NO | 2.3 MG | 20 MG | 11.5% | 13.1% | 870 g |
| macronutrients | |||||
| Potassium, K | 259 MG | 2500 MG | 10.4% | 11.8% | 965 g |
| Kalshiya, Ca | 57 MG | 1000 MG | 5.7% | 6.5% | 1754 g |
| Magnesium, MG | 31 MG | 400 MG | 7.8% | 8.9% | 1290 g |
| Sodium, Na | 39 MG | 1300 MG | 3% | 3.4% | 3333 g |
| Sulfur, S | 192.6 MG | 1000 MG | 19.3% | 21.9% | 519 g |
| Phosphorus, P. | 220 MG | 800 MG | 27.5% | 31.3% | 364 g |
| Gano Abubuwa | |||||
| Irin, Fe | 0.55 MG | 18 MG | 3.1% | 3.5% | 3273 g |
| Manganese, mn | 0.24 MG | 2 MG | 12% | 13.6% | 833 g |
| Tagulla, Cu | 51 μg | 1000 μg | 5.1% | 5.8% | 1961 g |
| Selenium, Idan | 12.6 μg | 55 μg | 22.9% | 26% | 437 g |
| Tutiya, Zn | 0.67 MG | 12 MG | 5.6% | 6.4% | 1791 g |
| Mahimmancin Amino Acids | |||||
| Arginine da * | 1.152 g | ~ | |||
| valine | 0.992 g | ~ | |||
| Tarihin * | 0.567 g | ~ | |||
| Isoleucine | 0.887 g | ~ | |||
| leucine | 1.565 g | ~ | |||
| lysine | 1.768 g | ~ | |||
| methionine | 0.57 g | ~ | |||
| threonine | 0.844 g | ~ | |||
| tryptophan | 0.216 g | ~ | |||
| phenylalanine | 0.752 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 1.165 g | ~ | |||
| Aspartic acid | 1.972 g | ~ | |||
| glycine | 0.924 g | ~ | |||
| Glutamic acid | 2.875 g | ~ | |||
| Proline | 0.681 g | ~ | |||
| serine | 0.786 g | ~ | |||
| tyrosin | 0.65 g | ~ | |||
| cysteine | 0.206 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 39 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.118 g | max 18.7 г | |||
| 12:0 Lauric | 0.001 g | ~ | |||
| 14: 0 Myristic | 0.018 g | ~ | |||
| 16: 0 Dabino | 0.078 g | ~ | |||
| 18: 0 Stearin | 0.018 g | ~ | |||
| Monounsaturated mai kitse | 0.157 g | min 16.8g | 0.9% | 1% | |
| 16: 1 Palmitoleic | 0.056 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.079 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.013 g | ~ | |||
| 22: 1 Erucova (omega-9) | 0.005 g | ~ | |||
| Polyunsaturated mai kitse | 0.202 g | daga 11.2 to 20.6 | 1.8% | 2% | |
| 18: 2 Linoleic | 0.032 g | ~ | |||
| 18: 3 Linolenic | 0.021 g | ~ | |||
| 20: 4 Arachidonic | 0.028 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.033 g | ~ | |||
| Omega-3 fatty acid | 0.142 g | daga 0.9 to 3.7 | 15.8% | 18% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.014 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.074 g | ~ | |||
| Omega-6 fatty acid | 0.06 g | daga 4.7 to 16.8 | 1.3% | 1.5% |
Theimar makamashi ita ce 88 kcal.
- 3 oz = 85 g (74.8 kCal)
- 0,5 fillet = 198 g (174.2 kCal)
Na kowa pike, danye mai arziki a cikin bitamin da ma'adanai irin su: choline - 13%, bitamin B5 - 15%, bitamin B12 - 66,7%, bitamin D - 25%, bitamin PP - 11,5%, phosphorus - 27,5%, manganese - 12%, selenium - 22,9%
- 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 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.
- 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.
- 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.
- 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.
- 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.
Tags: abun ciki na caloric 88 kcal, abun da ke tattare da sinadaran, ƙimar abinci mai gina jiki, bitamin, ma'adanai, ta yaya pike na yau da kullun yake da amfani, raw, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani na yau da kullun, raw