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 | 444 kCal | 1684 kCal | 26.4% | 5.9% | 379 g |
| sunadaran | 55.5 g | 76 g | 73% | 16.4% | 137 g |
| fats | 13 g | 56 g | 23.2% | 5.2% | 431 g |
| carbohydrates | 21.8 g | 219 g | 10% | 2.3% | 1005 g |
| Water | 3.86 g | 2273 g | 0.2% | 58886 g | |
| Ash | 5.84 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 369 μg | 900 μg | 41% | 9.2% | 244 g |
| Retinol | 0.369 MG | ~ | |||
| Vitamin B1, thiamine | 0.226 MG | 1.5 MG | 15.1% | 3.4% | 664 g |
| Vitamin B2, riboflavin | 1.76 MG | 1.8 MG | 97.8% | 22% | 102 g |
| Vitamin B4, choline | 117.6 MG | 500 MG | 23.5% | 5.3% | 425 g |
| Vitamin B5, pantothenic | 3.384 MG | 5 MG | 67.7% | 15.2% | 148 g |
| Vitamin B6, pyridoxine | 0.143 MG | 2 MG | 7.2% | 1.6% | 1399 g |
| Vitamin B9, folate | 125 μg | 400 μg | 31.3% | 7% | 320 g |
| Vitamin B12, Cobalamin | 3.52 μg | 3 μg | 117.3% | 26.4% | 85 g |
| Vitamin C, ascorbic | 0.8 MG | 90 MG | 0.9% | 0.2% | 11250 g |
| Vitamin E, alpha tocopherol, TE | 1.26 MG | 15 MG | 8.4% | 1.9% | 1190 g |
| Vitamin K, phylloquinone | 0.4 μg | 120 μg | 0.3% | 0.1% | 30000 g |
| Vitamin PP, NO | 0.577 MG | 20 MG | 2.9% | 0.7% | 3466 g |
| macronutrients | |||||
| Potassium, K | 744 MG | 2500 MG | 29.8% | 6.7% | 336 g |
| Kalshiya, Ca | 326 MG | 1000 MG | 32.6% | 7.3% | 307 g |
| Magnesium, MG | 65 MG | 400 MG | 16.3% | 3.7% | 615 g |
| Sodium, Na | 800 MG | 1300 MG | 61.5% | 13.9% | 163 g |
| Sulfur, S | 555 MG | 1000 MG | 55.5% | 12.5% | 180 g |
| Phosphorus, P. | 478 MG | 800 MG | 59.8% | 13.5% | 167 g |
| Gano Abubuwa | |||||
| Irin, Fe | 3.16 MG | 18 MG | 17.6% | 4% | 570 g |
| Manganese, mn | 0.08 MG | 2 MG | 4% | 0.9% | 2500 g |
| Tagulla, Cu | 207 μg | 1000 μg | 20.7% | 4.7% | 483 g |
| Selenium, Idan | 127.7 μg | 55 μg | 232.2% | 52.3% | 43 g |
| Tutiya, Zn | 1.82 MG | 12 MG | 15.2% | 3.4% | 659 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 21.8 g | max 100 г | |||
| Jirgin sama | |||||
| cholesterol | 572 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 3.766 g | max 18.7 г | |||
| 14: 0 Myristic | 0.065 g | ~ | |||
| 16: 0 Dabino | 2.687 g | ~ | |||
| 18: 0 Stearin | 0.993 g | ~ | |||
| Monounsaturated mai kitse | 5.341 g | min 16.8g | 31.8% | 7.2% | |
| 16: 1 Palmitoleic | 0.496 g | ~ | |||
| 18: 1 Olein (Omega-9) | 4.845 g | ~ | |||
| Polyunsaturated mai kitse | 1.683 g | daga 11.2 to 20.6 | 15% | 3.4% | |
| 18: 2 Linoleic | 1.413 g | ~ | |||
| 18: 3 Linolenic | 0.086 g | ~ | |||
| 20: 4 Arachidonic | 0.109 g | ~ | |||
| Omega-3 fatty acid | 0.086 g | daga 0.9 to 3.7 | 9.6% | 2.2% | |
| Omega-6 fatty acid | 1.522 g | daga 4.7 to 16.8 | 32.4% | 7.3% |
Theimar makamashi ita ce 444 kcal.
- 0,35 oz = 9.9 g (44 kCal)
- 0,7 oz = 20 g (88.8 kCal)
Kwai sauya foda mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 41%, bitamin B1 - 15,1%, bitamin B2 - 97,8%, choline - 23,5%, bitamin B5 - 67,7%, bitamin B9 - 31,3, 12, 117,3%, bitamin B29,8 - 32,6%, potassium - 16,3%, alli - 59,8%, magnesium - 17,6%, phosphorus - 20,7%, baƙin ƙarfe - 232,2%, jan ƙarfe - 15,2, XNUMX%, selenium - XNUMX%, tutiya - XNUMX%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- 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.
- 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 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.
- 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.
- 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.
- 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.
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