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 | 149 kCal | 1684 kCal | 8.8% | 5.9% | 1130 g |
| sunadaran | 6.36 g | 76 g | 8.4% | 5.6% | 1195 g |
| fats | 0.5 g | 56 g | 0.9% | 0.6% | 11200 g |
| carbohydrates | 30.96 g | 219 g | 14.1% | 9.5% | 707 g |
| Fatar Alimentary | 2.1 g | 20 g | 10.5% | 7% | 952 g |
| Water | 58.58 g | 2273 g | 2.6% | 1.7% | 3880 g |
| Ash | 1.5 g | ~ | |||
| bitamin | |||||
| beta carotenes | 0.005 MG | 5 MG | 0.1% | 0.1% | 100000 g |
| Lutein + Zeaxanthin | 16 μg | ~ | |||
| Vitamin B1, thiamine | 0.2 MG | 1.5 MG | 13.3% | 8.9% | 750 g |
| Vitamin B2, riboflavin | 0.11 MG | 1.8 MG | 6.1% | 4.1% | 1636 g |
| Vitamin B4, choline | 23.2 MG | 500 MG | 4.6% | 3.1% | 2155 g |
| Vitamin B5, pantothenic | 0.596 MG | 5 MG | 11.9% | 8% | 839 g |
| Vitamin B6, pyridoxine | 1.235 MG | 2 MG | 61.8% | 41.5% | 162 g |
| Vitamin B9, folate | 3 μg | 400 μg | 0.8% | 0.5% | 13333 g |
| Vitamin C, ascorbic | 31.2 MG | 90 MG | 34.7% | 23.3% | 288 g |
| Vitamin E, alpha tocopherol, TE | 0.08 MG | 15 MG | 0.5% | 0.3% | 18750 g |
| Vitamin K, phylloquinone | 1.7 μg | 120 μg | 1.4% | 0.9% | 7059 g |
| Vitamin PP, NO | 0.7 MG | 20 MG | 3.5% | 2.3% | 2857 g |
| macronutrients | |||||
| Potassium, K | 401 MG | 2500 MG | 16% | 10.7% | 623 g |
| Kalshiya, Ca | 181 MG | 1000 MG | 18.1% | 12.1% | 552 g |
| Magnesium, MG | 25 MG | 400 MG | 6.3% | 4.2% | 1600 g |
| Sodium, Na | 17 MG | 1300 MG | 1.3% | 0.9% | 7647 g |
| Sulfur, S | 63.6 MG | 1000 MG | 6.4% | 4.3% | 1572 g |
| Phosphorus, P. | 153 MG | 800 MG | 19.1% | 12.8% | 523 g |
| Gano Abubuwa | |||||
| Irin, Fe | 1.7 MG | 18 MG | 9.4% | 6.3% | 1059 g |
| Manganese, mn | 1.672 MG | 2 MG | 83.6% | 56.1% | 120 g |
| Tagulla, Cu | 299 μg | 1000 μg | 29.9% | 20.1% | 334 g |
| Selenium, Idan | 14.2 μg | 55 μg | 25.8% | 17.3% | 387 g |
| Tutiya, Zn | 1.16 MG | 12 MG | 9.7% | 6.5% | 1034 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 1 g | max 100 г | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.634 g | ~ | |||
| valine | 0.291 g | ~ | |||
| Tarihin * | 0.113 g | ~ | |||
| Isoleucine | 0.217 g | ~ | |||
| leucine | 0.308 g | ~ | |||
| lysine | 0.273 g | ~ | |||
| methionine | 0.076 g | ~ | |||
| threonine | 0.157 g | ~ | |||
| tryptophan | 0.066 g | ~ | |||
| phenylalanine | 0.183 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.132 g | ~ | |||
| Aspartic acid | 0.489 g | ~ | |||
| glycine | 0.2 g | ~ | |||
| Glutamic acid | 0.805 g | ~ | |||
| Proline | 0.1 g | ~ | |||
| serine | 0.19 g | ~ | |||
| tyrosin | 0.081 g | ~ | |||
| cysteine | 0.065 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.089 g | max 18.7 г | |||
| 10: 0 Tafiya | 0.002 g | ~ | |||
| 16: 0 Dabino | 0.087 g | ~ | |||
| Monounsaturated mai kitse | 0.011 g | min 16.8g | 0.1% | 0.1% | |
| 18: 1 Olein (Omega-9) | 0.011 g | ~ | |||
| Polyunsaturated mai kitse | 0.249 g | daga 11.2 to 20.6 | 2.2% | 1.5% | |
| 18: 2 Linoleic | 0.229 g | ~ | |||
| 18: 3 Linolenic | 0.02 g | ~ | |||
| Omega-3 fatty acid | 0.02 g | daga 0.9 to 3.7 | 2.2% | 1.5% | |
| Omega-6 fatty acid | 0.229 g | daga 4.7 to 16.8 | 4.9% | 3.3% |
Theimar makamashi ita ce 149 kcal.
- kofin = 136 g (202.6 kCal)
- tsp = 2.8 g (4.2 kcal)
- albasa = 3 g (4.5 kcal)
- 3 cloves = 9 g (13.4 kcal)
Tafarnuwa, danye mai arziki a cikin bitamin da ma'adanai kamar: bitamin B1 - 13,3%, bitamin B5 - 11,9%, bitamin B6 - 61,8%, bitamin C - 34,7%, potassium - 16%, calcium - 18,1. %, phosphorus - 19,1%, manganese - 83,6%, jan karfe - 29,9%, selenium - 25,8%
- 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 C shiga cikin halayen redox, aiki na tsarin rigakafi, yana inganta karɓar ƙarfe. Rashin rashi na haifar da sako-sako da cizon gumis, toshewar hanci saboda karɓaɓɓiyar izinin aiki da rauni na kumburin jini.
- 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.
- 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.
- 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.
Tags: Caloric abun ciki 149 kcal, sinadaran abun da ke ciki, darajar sinadirai, bitamin, ma'adanai, yadda Tafarnuwa ke da amfani, danye, adadin kuzari, na gina jiki, amfani Properties Tafarnuwa, raw