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 | 499 kCal | 1684 kCal | 29.6% | 5.9% | 337 g |
| sunadaran | 34.5 g | 76 g | 45.4% | 9.1% | 220 g |
| fats | 36.5 g | 56 g | 65.2% | 13.1% | 153 g |
| carbohydrates | 8.1 g | 219 g | 3.7% | 0.7% | 2704 g |
| Fatar Alimentary | 5.5 g | 20 g | 27.5% | 5.5% | 364 g |
| Water | 10 g | 2273 g | 0.4% | 0.1% | 22730 g |
| Ash | 4.6 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 22 μg | 900 μg | 2.4% | 0.5% | 4091 g |
| Vitamin B1, thiamine | 1.43 MG | 1.5 MG | 95.3% | 19.1% | 105 g |
| Vitamin B2, riboflavin | 0.39 MG | 1.8 MG | 21.7% | 4.3% | 462 g |
| Vitamin B5, pantothenic | 0.456 MG | 5 MG | 9.1% | 1.8% | 1096 g |
| Vitamin B6, pyridoxine | 0.782 MG | 2 MG | 39.1% | 7.8% | 256 g |
| Vitamin B9, folate | 233 μg | 400 μg | 58.3% | 11.7% | 172 g |
| Vitamin C, ascorbic | 9 MG | 90 MG | 10% | 2% | 1000 g |
| Vitamin PP, NO | 2.72 MG | 20 MG | 13.6% | 2.7% | 735 g |
| macronutrients | |||||
| Potassium, K | 1100 MG | 2500 MG | 44% | 8.8% | 227 g |
| Kalshiya, Ca | 171 MG | 1000 MG | 17.1% | 3.4% | 585 g |
| Magnesium, MG | 342 MG | 400 MG | 85.5% | 17.1% | 117 g |
| Sodium, Na | 160 MG | 1300 MG | 12.3% | 2.5% | 813 g |
| Sulfur, S | 325.9 MG | 1000 MG | 32.6% | 6.5% | 307 g |
| Phosphorus, P. | 1100 MG | 800 MG | 137.5% | 27.6% | 73 g |
| Gano Abubuwa | |||||
| Irin, Fe | 10 MG | 18 MG | 55.6% | 11.1% | 180 g |
| Manganese, mn | 2.181 MG | 2 MG | 109.1% | 21.9% | 92 g |
| Tagulla, Cu | 1200 μg | 1000 μg | 120% | 24% | 83 g |
| Tutiya, Zn | 6 MG | 12 MG | 50% | 10% | 200 g |
| Mahimmancin Amino Acids | 9.761 g | ~ | |||
| Arginine da * | 3.776 g | ~ | |||
| valine | 1.504 g | ~ | |||
| Tarihin * | 8.947 g | ~ | |||
| Isoleucine | 1.178 g | ~ | |||
| leucine | 1.9 g | ~ | |||
| lysine | 1.356 g | ~ | |||
| methionine | 0.313 g | ~ | |||
| threonine | 1.282 g | ~ | |||
| tryptophan | 0.328 g | ~ | |||
| phenylalanine | 1.9 g | ~ | |||
| Amino acid mai sauyawa | 23.212 g | ~ | |||
| alanine | 1.517 g | ~ | |||
| Aspartic acid | 3.676 g | ~ | |||
| glycine | 1.872 g | ~ | |||
| Glutamic acid | 6.64 g | ~ | |||
| Proline | 1.311 g | ~ | |||
| serine | 2.021 g | ~ | |||
| tyrosin | 0.843 g | ~ | |||
| cysteine | 0.51 g | ~ | |||
| Jirgin sama | |||||
| beta sitosterol | 150 MG | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 8.9 g | max 18.7 г | |||
| 16: 0 Dabino | 7.5 g | ~ | |||
| 18: 0 Stearin | 1.1 g | ~ | |||
| Monounsaturated mai kitse | 7 g | min 16.8g | 41.7% | 8.4% | |
| 16: 1 Palmitoleic | 0.3 g | ~ | |||
| 18: 1 Olein (Omega-9) | 6.7 g | ~ | |||
| Polyunsaturated mai kitse | 18.6 g | daga 11.2 to 20.6 | 100% | 20% | |
| 18: 2 Linoleic | 18.5 g | ~ | |||
| Omega-3 fatty acid | 0.069 g | daga 0.9 to 3.7 | 7.7% | 1.5% | |
| Omega-6 fatty acid | 17.865 g | daga 4.7 to 16.8 | 106.3% | 21.3% |
Theimar makamashi ita ce 499 kcal.
Shuron auduga, iri mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B1 - 95,3%, bitamin B2 - 21,7%, bitamin B6 - 39,1%, bitamin B9 - 58,3%, bitamin PP - 13,6%, potassium - 44%, alli - 17,1%, magnesium - 85,5%, phosphorus - 137,5%, baƙin ƙarfe - 55,6%, manganese - 109,1%, jan ƙarfe - 120%, tutiya - 50%
- 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.
- 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.
- 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.
- 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.
- 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 499 kcal, sinadaran abun da ke ciki, darajar abinci mai gina jiki, bitamin, ma'adanai, yaya amfanin shuka auduga, tsaba, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani shuka auduga, tsaba
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.