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 | 257 kCal | 1684 kCal | 15.3% | 6% | 655 g |
| sunadaran | 15.38 g | 76 g | 20.2% | 7.9% | 494 g |
| fats | 11.76 g | 56 g | 21% | 8.2% | 476 g |
| carbohydrates | 21.41 g | 219 g | 9.8% | 3.8% | 1023 g |
| Fatar Alimentary | 1.2 g | 20 g | 6% | 2.3% | 1667 g |
| Water | 48.02 g | 2273 g | 2.1% | 0.8% | 4733 g |
| Ash | 2.23 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 32 μg | 900 μg | 3.6% | 1.4% | 2813 g |
| Retinol | 0.017 MG | ~ | |||
| alpha carotenes | 9 μg | ~ | |||
| beta carotenes | 0.166 MG | 5 MG | 3.3% | 1.3% | 3012 g |
| Lycopene | 237 μg | ~ | |||
| Lutein + Zeaxanthin | 72 μg | ~ | |||
| Vitamin B1, thiamine | 0.176 MG | 1.5 MG | 11.7% | 4.6% | 852 g |
| Vitamin B2, riboflavin | 0.169 MG | 1.8 MG | 9.4% | 3.7% | 1065 g |
| Vitamin B4, choline | 16.6 MG | 500 MG | 3.3% | 1.3% | 3012 g |
| Vitamin B5, pantothenic | 0.911 MG | 5 MG | 18.2% | 7.1% | 549 g |
| Vitamin B6, pyridoxine | 0.279 MG | 2 MG | 14% | 5.4% | 717 g |
| Vitamin B9, folate | 34 μg | 400 μg | 8.5% | 3.3% | 1176 g |
| Vitamin B12, Cobalamin | 0.46 μg | 3 μg | 15.3% | 6% | 652 g |
| Vitamin C, ascorbic | 3.8 MG | 90 MG | 4.2% | 1.6% | 2368 g |
| Vitamin D, calciferol | 0.2 μg | 10 μg | 2% | 0.8% | 5000 g |
| Vitamin E, alpha tocopherol, TE | 0.5 MG | 15 MG | 3.3% | 1.3% | 3000 g |
| Vitamin K, phylloquinone | 8.4 μg | 120 μg | 7% | 2.7% | 1429 g |
| Vitamin PP, NO | 4.748 MG | 20 MG | 23.7% | 9.2% | 421 g |
| macronutrients | |||||
| Potassium, K | 256 MG | 2500 MG | 10.2% | 4% | 977 g |
| Kalshiya, Ca | 92 MG | 1000 MG | 9.2% | 3.6% | 1087 g |
| Magnesium, MG | 31 MG | 400 MG | 7.8% | 3% | 1290 g |
| Sodium, Na | 605 MG | 1300 MG | 46.5% | 18.1% | 215 g |
| Sulfur, S | 153.8 MG | 1000 MG | 15.4% | 6% | 650 g |
| Phosphorus, P. | 224 MG | 800 MG | 28% | 10.9% | 357 g |
| Gano Abubuwa | |||||
| Irin, Fe | 1.32 MG | 18 MG | 7.3% | 2.8% | 1364 g |
| Tagulla, Cu | 97 μg | 1000 μg | 9.7% | 3.8% | 1031 g |
| Selenium, Idan | 14.6 μg | 55 μg | 26.5% | 10.3% | 377 g |
| Tutiya, Zn | 1.17 MG | 12 MG | 9.8% | 3.8% | 1026 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 4.99 g | max 100 г | |||
| Jirgin sama | |||||
| cholesterol | 38 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 3.372 g | max 18.7 г | |||
| 4: 0 Mai | 0.085 g | ~ | |||
| Nailan 6-0 | 0.038 g | ~ | |||
| 8:0 | 0.022 g | ~ | |||
| 10: 0 Tafiya | 0.049 g | ~ | |||
| 12:0 Lauric | 0.04 g | ~ | |||
| 14: 0 Myristic | 0.28 g | ~ | |||
| 16: 0 Dabino | 1.915 g | ~ | |||
| 18: 0 Stearin | 0.943 g | ~ | |||
| Monounsaturated mai kitse | 4.5 g | min 16.8g | 26.8% | 10.4% | |
| 16: 1 Palmitoleic | 0.21 g | ~ | |||
| 18: 1 Olein (Omega-9) | 4.216 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.063 g | ~ | |||
| 22: 1 Erucova (omega-9) | 0.011 g | ~ | |||
| Polyunsaturated mai kitse | 3.207 g | daga 11.2 to 20.6 | 28.6% | 11.1% | |
| 18: 2 Linoleic | 2.884 g | ~ | |||
| 18: 3 Linolenic | 0.287 g | ~ | |||
| 20: 4 Arachidonic | 0.036 g | ~ | |||
| Omega-3 fatty acid | 0.287 g | daga 0.9 to 3.7 | 31.9% | 12.4% | |
| Omega-6 fatty acid | 2.92 g | daga 4.7 to 16.8 | 62.1% | 24.2% |
Theimar makamashi ita ce 257 kcal.
Abinci mai sauri, sandwich kulob (layi uku), tare da kaza mai kaifi, naman alade, tumatir, cuku, salatin da mayonnaise mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B1 - 11,7%, bitamin B5 - 18,2%, bitamin B6 - 14%, bitamin B12 - 15,3%, bitamin PP - 23,7%, phosphorus - 28, 26,5%, selenium - XNUMX%
- 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 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.
- 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.
- 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 257 kcal, abun da ke tattare da sinadaran, darajar abinci mai gina jiki, bitamin, ma'adanai, dalilin da yasa abinci mai sauri, sandwich kulob (layi uku), tare da kaza mai laushi, naman alade, tumatir, cuku, salatin da mayonnaise, adadin kuzari, kayan abinci, kayan amfani masu amfani da abinci mai sauri, sandwich kulob (Layer uku), tare da kaza mai kaifi, naman alade, tumatir, cuku, salatin da mayonnaise