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 | 32 kCal | 1684 kCal | 1.9% | 5.9% | 5263 g |
| sunadaran | 1.83 g | 76 g | 2.4% | 7.5% | 4153 g |
| fats | 0.19 g | 56 g | 0.3% | 0.9% | 29474 g |
| carbohydrates | 4.74 g | 219 g | 2.2% | 6.9% | 4620 g |
| Fatar Alimentary | 2.6 g | 20 g | 13% | 40.6% | 769 g |
| Water | 89.83 g | 2273 g | 4% | 12.5% | 2530 g |
| Ash | 0.81 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 50 μg | 900 μg | 5.6% | 17.5% | 1800 g |
| beta carotenes | 0.598 MG | 5 MG | 12% | 37.5% | 836 g |
| Lutein + Zeaxanthin | 1137 μg | ~ | |||
| Vitamin B1, thiamine | 0.055 MG | 1.5 MG | 3.7% | 11.6% | 2727 g |
| Vitamin B2, riboflavin | 0.08 MG | 1.8 MG | 4.4% | 13.8% | 2250 g |
| Vitamin B4, choline | 5.7 MG | 500 MG | 1.1% | 3.4% | 8772 g |
| Vitamin B5, pantothenic | 0.075 MG | 5 MG | 1.5% | 4.7% | 6667 g |
| Vitamin B6, pyridoxine | 0.061 MG | 2 MG | 3.1% | 9.7% | 3279 g |
| Vitamin B9, folate | 64 μg | 400 μg | 16% | 50% | 625 g |
| Vitamin C, ascorbic | 18.8 MG | 90 MG | 20.9% | 65.3% | 479 g |
| Vitamin E, alpha tocopherol, TE | 0.55 MG | 15 MG | 3.7% | 11.6% | 2727 g |
| Vitamin K, phylloquinone | 207 μg | 120 μg | 172.5% | 539.1% | 58 g |
| Vitamin PP, NO | 0.525 MG | 20 MG | 2.6% | 8.1% | 3810 g |
| macronutrients | |||||
| Potassium, K | 276 MG | 2500 MG | 11% | 34.4% | 906 g |
| Kalshiya, Ca | 72 MG | 1000 MG | 7.2% | 22.5% | 1389 g |
| Magnesium, MG | 20 MG | 400 MG | 5% | 15.6% | 2000 g |
| Sodium, Na | 16 MG | 1300 MG | 1.2% | 3.8% | 8125 g |
| Sulfur, S | 18.3 MG | 1000 MG | 1.8% | 5.6% | 5464 g |
| Phosphorus, P. | 37 MG | 800 MG | 4.6% | 14.4% | 2162 g |
| Gano Abubuwa | |||||
| Irin, Fe | 1.48 MG | 18 MG | 8.2% | 25.6% | 1216 g |
| Manganese, mn | 0.16 MG | 2 MG | 8% | 25% | 1250 g |
| Tagulla, Cu | 83 μg | 1000 μg | 8.3% | 25.9% | 1205 g |
| Selenium, Idan | 0.6 μg | 55 μg | 1.1% | 3.4% | 9167 g |
| Tutiya, Zn | 0.39 MG | 12 MG | 3.3% | 10.3% | 3077 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 2.33 g | max 100 г | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.132 g | ~ | |||
| valine | 0.081 g | ~ | |||
| Tarihin * | 0.032 g | ~ | |||
| Isoleucine | 0.077 g | ~ | |||
| leucine | 0.109 g | ~ | |||
| lysine | 0.091 g | ~ | |||
| methionine | 0.02 g | ~ | |||
| threonine | 0.072 g | ~ | |||
| tryptophan | 0.02 g | ~ | |||
| phenylalanine | 0.059 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.082 g | ~ | |||
| Aspartic acid | 0.169 g | ~ | |||
| glycine | 0.091 g | ~ | |||
| Glutamic acid | 0.378 g | ~ | |||
| Proline | 0.121 g | ~ | |||
| serine | 0.082 g | ~ | |||
| tyrosin | 0.053 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.032 g | max 18.7 г | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Dabino | 0.028 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Monounsaturated mai kitse | 0.027 g | min 16.8g | 0.2% | 0.6% | |
| 18: 1 Olein (Omega-9) | 0.027 g | ~ | |||
| Polyunsaturated mai kitse | 0.074 g | daga 11.2 to 20.6 | 0.7% | 2.2% | |
| 18: 2 Linoleic | 0.07 g | ~ | |||
| 18: 3 Linolenic | 0.004 g | ~ | |||
| Omega-3 fatty acid | 0.004 g | daga 0.9 to 3.7 | 0.4% | 1.3% | |
| Omega-6 fatty acid | 0.07 g | daga 4.7 to 16.8 | 1.5% | 4.7% |
Theimar makamashi ita ce 32 kcal.
- babba = 25 gr (8 kcal)
- kofin, yankakken = 100 g (32 kCal)
- tbsp yankakken = 6 g (1.9 kCal)
- matsakaici (4-1 / 8 ″ tsayi) = 15 g (4.8 kCal)
- karami (3 ″ tsayi) = 5 g (1.6 kCal)
Green albasa daga tsaba (gami da ganye da matasa kwararan fitila) mai arziki a cikin bitamin da kuma ma'adanai kamar: beta-carotene - 12%, bitamin B9 - 16%, bitamin C - 20,9%, bitamin K - 172,5%, potassium - 11%
- B-carotene shine provitamin A kuma yana da abubuwan antioxidant. 6 mcg na beta-carotene yayi daidai da 1 mcg na bitamin A.
- 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 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.
- Vitamin K yana daidaita daskarewar jini. Rashin bitamin K yana haifar da ƙaruwar lokacin daskarewar jini, saukar da abun ciki na prothrombin a cikin 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.
Tags: kalori abun ciki 32 kcal, abun da ke cikin sinadarai, ƙimar abinci mai gina jiki, bitamin, ma'adanai, abin da ke da amfani Green albasa daga tsaba (gami da ganye da kwararan samari), kalori, abubuwan gina jiki, kaddarori masu amfani Green albasa daga tsaba (gami da ganye da kwararan samari)