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 | 271 kCal | 1684 kCal | 16.1% | 5.9% | 621 g |
| sunadaran | 19.22 g | 76 g | 25.3% | 9.3% | 395 g |
| fats | 13.95 g | 56 g | 24.9% | 9.2% | 401 g |
| carbohydrates | 16.05 g | 219 g | 7.3% | 2.7% | 1364 g |
| Fatar Alimentary | 1.2 g | 20 g | 6% | 2.2% | 1667 g |
| Water | 46.64 g | 2273 g | 2.1% | 0.8% | 4873 g |
| Ash | 2.92 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 3 μg | 900 μg | 0.3% | 0.1% | 30000 g |
| Retinol | 0.002 MG | ~ | |||
| beta carotenes | 0.002 MG | 5 MG | 250000 g | ||
| Lutein + Zeaxanthin | 83 μg | ~ | |||
| Vitamin B1, thiamine | 0.11 MG | 1.5 MG | 7.3% | 2.7% | 1364 g |
| Vitamin B2, riboflavin | 0.179 MG | 1.8 MG | 9.9% | 3.7% | 1006 g |
| Vitamin B4, choline | 43.7 MG | 500 MG | 8.7% | 3.2% | 1144 g |
| Vitamin B5, pantothenic | 1.244 MG | 5 MG | 24.9% | 9.2% | 402 g |
| Vitamin B6, pyridoxine | 0.426 MG | 2 MG | 21.3% | 7.9% | 469 g |
| Vitamin B9, folate | 23 μg | 400 μg | 5.8% | 2.1% | 1739 g |
| Vitamin B12, Cobalamin | 0.16 μg | 3 μg | 5.3% | 2% | 1875 g |
| Vitamin C, ascorbic | 1.1 MG | 90 MG | 1.2% | 0.4% | 8182 g |
| Vitamin D, calciferol | 0.2 μg | 10 μg | 2% | 0.7% | 5000 g |
| Vitamin D3, cholecalciferol | 0.2 μg | ~ | |||
| Vitamin E, alpha tocopherol, TE | 3.17 MG | 15 MG | 21.1% | 7.8% | 473 g |
| beta tocopherol | 0.13 MG | ~ | |||
| Yankin Tocopherol | 5.61 MG | ~ | |||
| tocopherol | 0.51 MG | ~ | |||
| Vitamin K, phylloquinone | 8 μg | 120 μg | 6.7% | 2.5% | 1500 g |
| Vitamin PP, NO | 8.217 MG | 20 MG | 41.1% | 15.2% | 243 g |
| macronutrients | |||||
| Potassium, K | 373 MG | 2500 MG | 14.9% | 5.5% | 670 g |
| Kalshiya, Ca | 17 MG | 1000 MG | 1.7% | 0.6% | 5882 g |
| Magnesium, MG | 28 MG | 400 MG | 7% | 2.6% | 1429 g |
| Sodium, Na | 769 MG | 1300 MG | 59.2% | 21.8% | 169 g |
| Sulfur, S | 192.2 MG | 1000 MG | 19.2% | 7.1% | 520 g |
| Phosphorus, P. | 282 MG | 800 MG | 35.3% | 13% | 284 g |
| Gano Abubuwa | |||||
| Irin, Fe | 0.73 MG | 18 MG | 4.1% | 1.5% | 2466 g |
| Manganese, mn | 0.228 MG | 2 MG | 11.4% | 4.2% | 877 g |
| Tagulla, Cu | 69 μg | 1000 μg | 6.9% | 2.5% | 1449 g |
| Selenium, Idan | 17.5 μg | 55 μg | 31.8% | 11.7% | 314 g |
| Tutiya, Zn | 0.71 MG | 12 MG | 5.9% | 2.2% | 1690 g |
| Abincin da ke narkewa | |||||
| Sitaci da dextrins | 17.03 g | ~ | |||
| Mono- da disaccharides (sugars) | 0.4 g | max 100 г | |||
| sucrose | 0.4 g | ~ | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 1.215 g | ~ | |||
| valine | 0.908 g | ~ | |||
| Tarihin * | 0.655 g | ~ | |||
| Isoleucine | 0.845 g | ~ | |||
| leucine | 1.553 g | ~ | |||
| lysine | 1.616 g | ~ | |||
| methionine | 0.518 g | ~ | |||
| threonine | 0.803 g | ~ | |||
| tryptophan | 0.222 g | ~ | |||
| phenylalanine | 1.437 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 1.014 g | ~ | |||
| Aspartic acid | 1.616 g | ~ | |||
| Hydroxyproline | 0.04 g | ~ | |||
| glycine | 0.845 g | ~ | |||
| Glutamic acid | 3.19 g | ~ | |||
| Proline | 1.595 g | ~ | |||
| serine | 0.792 g | ~ | |||
| tyrosin | 0.539 g | ~ | |||
| cysteine | 0.285 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 48 MG | max 300 MG | |||
| Acikin acid | |||||
| transgender | 0.052 g | max 1.9 г | |||
| fats mai ƙarancin nauyi | 0.015 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 2.493 g | max 18.7 г | |||
| 8:0 | 0.004 g | ~ | |||
| 12:0 Lauric | 0.001 g | ~ | |||
| 14: 0 Myristic | 0.026 g | ~ | |||
| 15: 0 Pentadecanoic | 0.003 g | ~ | |||
| 16: 0 Dabino | 1.771 g | ~ | |||
| 17-0 margarine | 0.011 g | ~ | |||
| 18: 0 Stearin | 0.414 g | ~ | |||
| 20:0 Arachinic | 0.076 g | ~ | |||
| 22: 0 Farawa | 0.115 g | ~ | |||
| 24: 0 Lignoceric | 0.072 g | ~ | |||
| Monounsaturated mai kitse | 4.83 g | min 16.8g | 28.8% | 10.6% | |
| 14:1 Myristoleic | 0.001 g | ~ | |||
| 16: 1 Palmitoleic | 0.049 g | ~ | |||
| 16: 1 san | 0.049 g | ~ | |||
| 17: 1 Heptadecene | 0.006 g | ~ | |||
| 18: 1 Olein (Omega-9) | 4.656 g | ~ | |||
| 18: 1 san | 4.641 g | ~ | |||
| 18: 1 fassara | 0.015 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.106 g | ~ | |||
| 22: 1 Erucova (omega-9) | 0.009 g | ~ | |||
| 22: 1 san | 0.009 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.003 g | ~ | |||
| Polyunsaturated mai kitse | 5.783 g | daga 11.2 to 20.6 | 51.6% | 19% | |
| 18: 2 Linoleic | 5.485 g | ~ | |||
| 18: 2 trans isomer, ba ƙaddara ba | 0.037 g | ~ | |||
| 18: 2 Omega-6, cis, cis | 5.439 g | ~ | |||
| 18: 2 Haɗin Linoleic Acid | 0.009 g | ~ | |||
| 18: 3 Linolenic | 0.226 g | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.211 g | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.015 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.007 g | ~ | |||
| 20: 3 Eicosatriene | 0.008 g | ~ | |||
| 20:3 Omega-6 | 0.008 g | ~ | |||
| 20: 4 Arachidonic | 0.04 g | ~ | |||
| Omega-3 fatty acid | 0.216 g | daga 0.9 to 3.7 | 24% | 8.9% | |
| 22: 4 Docosatetraene, Omega-6 | 0.011 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.003 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.002 g | ~ | |||
| Omega-6 fatty acid | 5.52 g | daga 4.7 to 16.8 | 100% | 36.9% |
Theimar makamashi ita ce 271 kcal.
- Guda 5 = 77 g (208.7 kCal)
- Guda 6 = 92 g (249.3 kCal)
- Guda 4 = 62 g (168 kCal)
- Guda 8 = 123 g (333.3 kCal)
Abincin sauri, filletin kaza mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B5 - 24,9%, bitamin B6 - 21,3%, bitamin E - 21,1%, bitamin PP - 41,1%, potassium - 14,9%, phosphorus - 35,3 %, manganese - 11,4%, selenium - 31,8%
- 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 E ya mallaki kayan antioxidant, ya zama dole don aikin gonads, tsokar zuciya, shine mai daidaita yanayin membranes na duniya. Tare da rashi bitamin E, hemolysis na erythrocytes da cututtukan jijiyoyin jiki suna lura.
- 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.
- 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: kalori abun ciki 271 kcal, abun da ke cikin sinadarai, ƙima mai gina jiki, bitamin, ma'adanai, yadda abinci mai sauri yake da amfani, filletin kaza, kalori, abubuwan gina jiki, kaddarorin amfani da Abincin Mai sauri, filletin kaji