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 | 221 kCal | 1684 kCal | 13.1% | 5.9% | 762 g |
| sunadaran | 42 g | 76 g | 55.3% | 25% | 181 g |
| fats | 5.9 g | 56 g | 10.5% | 4.8% | 949 g |
| Water | 38.5 g | 2273 g | 1.7% | 0.8% | 5904 g |
| Ash | 13.6 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.02 MG | 1.5 MG | 1.3% | 0.6% | 7500 g |
| Vitamin B2, riboflavin | 0.15 MG | 1.8 MG | 8.3% | 3.8% | 1200 g |
| Vitamin B5, pantothenic | 0.865 MG | 5 MG | 17.3% | 7.8% | 578 g |
| Vitamin B6, pyridoxine | 0.34 MG | 2 MG | 17% | 7.7% | 588 g |
| Vitamin B9, folate | 17 μg | 400 μg | 4.3% | 1.9% | 2353 g |
| Vitamin B12, Cobalamin | 1.62 μg | 3 μg | 54% | 24.4% | 185 g |
| Vitamin E, alpha tocopherol, TE | 1.3 MG | 15 MG | 8.7% | 3.9% | 1154 g |
| Vitamin PP, NO | 13.8 MG | 20 MG | 69% | 31.2% | 145 g |
| niacin | 6 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 536 MG | 2500 MG | 21.4% | 9.7% | 466 g |
| Kalshiya, Ca | 274 MG | 1000 MG | 27.4% | 12.4% | 365 g |
| Magnesium, MG | 46 MG | 400 MG | 11.5% | 5.2% | 870 g |
| Sodium, Na | 4566 MG | 1300 MG | 351.2% | 158.9% | 28 g |
| Sulfur, S | 420 MG | 1000 MG | 42% | 19% | 238 g |
| Phosphorus, P. | 413 MG | 800 MG | 51.6% | 23.3% | 194 g |
| Chlorine, Kl | 7044 MG | 2300 MG | 306.3% | 138.6% | 33 g |
| Gano Abubuwa | |||||
| Irin, Fe | 0.7 MG | 18 MG | 3.9% | 1.8% | 2571 g |
| Selenium, Idan | 54.3 μg | 55 μg | 98.7% | 44.7% | 101 g |
| Jirgin sama | |||||
| cholesterol | 74 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 1.2 g | max 18.7 г | |||
| Monounsaturated mai kitse | 2.61 g | min 16.8g | 15.5% | 7% | |
| Polyunsaturated mai kitse | 0.697 g | daga 11.2 to 20.6 | 6.2% | 2.8% | |
| Omega-3 fatty acid | 0.375 g | daga 0.9 to 3.7 | 41.7% | 18.9% | |
| Omega-6 fatty acid | 0.322 g | daga 4.7 to 16.8 | 6.9% | 3.1% |
Theimar makamashi ita ce 221 kcal.
Bushewar busasshe mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B5 - 17,3%, bitamin B6 - 17%, bitamin B12 - 54%, bitamin PP - 69%, potassium - 21,4%, alli - 27,4%, magnesium - 11,5%, phosphorus - 51,6%, chlorine - 306,3%, selenium - 98,7%
- 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 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.
- 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.
- chlorine zama dole don samuwar da kuma fitar da sinadarin hydrochloric acid a jiki.
- 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: kalori abun ciki 221 kcal, abun da ke cikin sinadarai, ƙimar abinci mai gina jiki, bitamin, ma'adanai, menene fa'idar busasshen busasshe, kalori, abubuwan gina jiki, kaddarorin amfani na busasshen ɓawon burodi
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.