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 | 228 kCal | 1684 kCal | 13.5% | 5.9% | 739 g |
| sunadaran | 11.6 g | 76 g | 15.3% | 6.7% | 655 g |
| fats | 10.93 g | 56 g | 19.5% | 8.6% | 512 g |
| carbohydrates | 21.63 g | 219 g | 9.9% | 4.3% | 1012 g |
| Water | 54.31 g | 2273 g | 2.4% | 1.1% | 4185 g |
| Ash | 1.53 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 18 μg | 900 μg | 2% | 0.9% | 5000 g |
| Retinol | 0.017 MG | ~ | |||
| Vitamin B1, thiamine | 0.18 MG | 1.5 MG | 12% | 5.3% | 833 g |
| Vitamin B2, riboflavin | 0.13 MG | 1.8 MG | 7.2% | 3.2% | 1385 g |
| Vitamin B5, pantothenic | 0.73 MG | 5 MG | 14.6% | 6.4% | 685 g |
| Vitamin B6, pyridoxine | 0.09 MG | 2 MG | 4.5% | 2% | 2222 g |
| Vitamin B9, folate | 53 μg | 400 μg | 13.3% | 5.8% | 755 g |
| Vitamin B12, Cobalamin | 0.63 μg | 3 μg | 21% | 9.2% | 476 g |
| Vitamin C, ascorbic | 1.4 MG | 90 MG | 1.6% | 0.7% | 6429 g |
| Vitamin PP, NO | 4.43 MG | 20 MG | 22.2% | 9.7% | 451 g |
| macronutrients | |||||
| Potassium, K | 131 MG | 2500 MG | 5.2% | 2.3% | 1908 g |
| Kalshiya, Ca | 29 MG | 1000 MG | 2.9% | 1.3% | 3448 g |
| Magnesium, MG | 31 MG | 400 MG | 7.8% | 3.4% | 1290 g |
| Sodium, Na | 505 MG | 1300 MG | 38.8% | 17% | 257 g |
| Phosphorus, P. | 86 MG | 800 MG | 10.8% | 4.7% | 930 g |
| Gano Abubuwa | |||||
| Irin, Fe | 1.03 MG | 18 MG | 5.7% | 2.5% | 1748 g |
| Manganese, mn | 0.2 MG | 2 MG | 10% | 4.4% | 1000 g |
| Tagulla, Cu | 167 μg | 1000 μg | 16.7% | 7.3% | 599 g |
| Selenium, Idan | 23.5 μg | 55 μg | 42.7% | 18.7% | 234 g |
| Tutiya, Zn | 0.73 MG | 12 MG | 6.1% | 2.7% | 1644 g |
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.633 g | ~ | |||
| valine | 0.596 g | ~ | |||
| Tarihin * | 0.314 g | ~ | |||
| Isoleucine | 0.521 g | ~ | |||
| leucine | 0.907 g | ~ | |||
| lysine | 0.842 g | ~ | |||
| methionine | 0.295 g | ~ | |||
| threonine | 0.462 g | ~ | |||
| tryptophan | 0.134 g | ~ | |||
| phenylalanine | 0.495 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.619 g | ~ | |||
| Aspartic acid | 1.022 g | ~ | |||
| glycine | 0.531 g | ~ | |||
| Glutamic acid | 2.324 g | ~ | |||
| Proline | 0.669 g | ~ | |||
| serine | 0.512 g | ~ | |||
| tyrosin | 0.359 g | ~ | |||
| cysteine | 0.15 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 19 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 2.082 g | max 18.7 г | |||
| Monounsaturated mai kitse | 5.235 g | min 16.8g | 31.2% | 13.7% | |
| Polyunsaturated mai kitse | 2.85 g | daga 11.2 to 20.6 | 25.4% | 11.1% |
Theimar makamashi ita ce 228 kcal.
- Jirgin ruwa = 256 g (583.7 kCal)
Abincin sauri, sanwic ɗin teku tare da salatin tuna mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B1 - 12%, bitamin B5 - 14,6%, bitamin B9 - 13,3%, bitamin B12 - 21%, bitamin PP - 22,2%, jan ƙarfe - 16,7% , selenium - 42,7%
- 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 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.
- 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.
- 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.
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