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 | 86 kCal | 1684 kCal | 5.1% | 5.9% | 1958 g |
| sunadaran | 16.6 g | 76 g | 21.8% | 25.3% | 458 g |
| fats | 2.2 g | 56 g | 3.9% | 4.5% | 2545 g |
| Water | 79.9 g | 2273 g | 3.5% | 4.1% | 2845 g |
| Ash | 1.3 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 10 μg | 900 μg | 1.1% | 1.3% | 9000 g |
| Retinol | 0.01 MG | ~ | |||
| beta carotenes | 0.01 MG | 5 MG | 0.2% | 0.2% | 50000 g |
| Vitamin B1, thiamine | 0.12 MG | 1.5 MG | 8% | 9.3% | 1250 g |
| Vitamin B2, riboflavin | 0.1 MG | 1.8 MG | 5.6% | 6.5% | 1800 g |
| Vitamin B6, pyridoxine | 0.1 MG | 2 MG | 5% | 5.8% | 2000 g |
| Vitamin B9, folate | 11.1 μg | 400 μg | 2.8% | 3.3% | 3604 g |
| Vitamin B12, Cobalamin | 2.4 μg | 3 μg | 80% | 93% | 125 g |
| Vitamin C, ascorbic | 0.5 MG | 90 MG | 0.6% | 0.7% | 18000 g |
| Vitamin D, calciferol | 1.5 μg | 10 μg | 15% | 17.4% | 667 g |
| Vitamin E, alpha tocopherol, TE | 0.4 MG | 15 MG | 2.7% | 3.1% | 3750 g |
| Vitamin H, Biotin | 1 μg | 50 μg | 2% | 2.3% | 5000 g |
| Vitamin PP, NO | 4.3 MG | 20 MG | 21.5% | 25% | 465 g |
| niacin | 1.3 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 335 MG | 2500 MG | 13.4% | 15.6% | 746 g |
| Kalshiya, Ca | 30 MG | 1000 MG | 3% | 3.5% | 3333 g |
| Magnesium, MG | 35 MG | 400 MG | 8.8% | 10.2% | 1143 g |
| Sodium, Na | 75 MG | 1300 MG | 5.8% | 6.7% | 1733 g |
| Sulfur, S | 200 MG | 1000 MG | 20% | 23.3% | 500 g |
| Phosphorus, P. | 240 MG | 800 MG | 30% | 34.9% | 333 g |
| Chlorine, Kl | 165 MG | 2300 MG | 7.2% | 8.4% | 1394 g |
| Gano Abubuwa | |||||
| Irin, Fe | 0.7 MG | 18 MG | 3.9% | 4.5% | 2571 g |
| Iodine, Ni | 160 μg | 150 μg | 106.7% | 124.1% | 94 g |
| Cobalt, Ko | 20 μg | 10 μg | 200% | 232.6% | 50 g |
| Manganese, mn | 0.12 MG | 2 MG | 6% | 7% | 1667 g |
| Tagulla, Cu | 135 μg | 1000 μg | 13.5% | 15.7% | 741 g |
| Molybdenum, Mo. | 4 μg | 70 μg | 5.7% | 6.6% | 1750 g |
| Nickel, ni | 7 μg | ~ | |||
| Fluorin, F | 700 μg | 4000 μg | 17.5% | 20.3% | 571 g |
| Chrome, Kr | 55 μg | 50 μg | 110% | 127.9% | 91 g |
| Tutiya, Zn | 0.9 MG | 12 MG | 7.5% | 8.7% | 1333 g |
| Mahimmancin Amino Acids | |||||
| Arginine da * | 1.08 g | ~ | |||
| valine | 0.93 g | ~ | |||
| Tarihin * | 0.69 g | ~ | |||
| Isoleucine | 0.75 g | ~ | |||
| leucine | 1.19 g | ~ | |||
| lysine | 1.52 g | ~ | |||
| methionine | 0.51 g | ~ | |||
| Methionine + Cysteine | 0.84 g | ~ | |||
| threonine | 0.7 g | ~ | |||
| tryptophan | 0.18 g | ~ | |||
| phenylalanine | 0.64 g | ~ | |||
| Phenylalanine + Tyrosine | 1.07 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 1.14 g | ~ | |||
| Aspartic acid | 1.77 g | ~ | |||
| glycine | 0.68 g | ~ | |||
| Glutamic acid | 2.15 g | ~ | |||
| Proline | 0.84 g | ~ | |||
| serine | 0.63 g | ~ | |||
| tyrosin | 0.43 g | ~ | |||
| cysteine | 0.33 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 70 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.6 g | max 18.7 г | |||
| 14: 0 Myristic | 0.09 g | ~ | |||
| 16: 0 Dabino | 0.38 g | ~ | |||
| 17-0 margarine | 0.01 g | ~ | |||
| 18: 0 Stearin | 0.14 g | ~ | |||
| 20:0 Arachinic | 0.01 g | ~ | |||
| Monounsaturated mai kitse | 0.59 g | min 16.8g | 3.5% | 4.1% | |
| 16: 1 Palmitoleic | 0.14 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.34 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.11 g | ~ | |||
| Polyunsaturated mai kitse | 0.45 g | daga 11.2 to 20.6 | 4% | 4.7% | |
| 18: 2 Linoleic | 0.02 g | ~ | |||
| 20: 4 Arachidonic | 0.02 g | ~ | |||
| Omega-3 fatty acid | 0.41 g | daga 0.9 to 3.7 | 45.6% | 53% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.03 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.38 g | ~ | |||
| Omega-6 fatty acid | 0.04 g | daga 4.7 to 16.8 | 0.9% | 1% |
Theimar makamashi ita ce 86 kcal.
Hakuri mai arziki a cikin bitamin da ma'adanai irin su: bitamin B12 - 80%, bitamin D - 15%, bitamin PP - 21,5%, potassium - 13,4%, phosphorus - 30%, iodine - 106,7%, cobalt - 200 %, jan karfe - 13,5%, fluorine - 17,5%, chromium - 110%
- 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.
- Vitamin D yana kula da homeostasis na alli da phosphorus, yana aiwatar da hanyoyin samar da ƙashi. Rashin bitamin D yana haifar da nakasar metabolism na alli da phosphorus a cikin ƙasusuwa, ƙara yawan rarraba abubuwa na ƙashi, wanda ke haifar da haɗarin ƙarar osteoporosis.
- 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.
- aidin shiga cikin aikin glandon thyroid, yana samar da samuwar hormones (thyroxine da triiodothyronine). Wajibi ne don haɓaka da bambance-bambancen ƙwayoyin halittu na jikin jikin mutum, numfashi na mitochondrial, tsarin sarrafa sodium transmembrane da jigilar hormone. Rashin isasshen abinci yana haifar da cututtukan jini tare da hypothyroidism da raguwa a yanayin rayuwa, hauhawar jijiyoyin jini, raguwar girma da ci gaban tunani a cikin yara.
- Cobalt yana daga cikin bitamin B12. Yana kunna enzymes na ƙarancin acid mai narkewa da folic acid metabolism.
- 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.
- Fluorite yana farawa da ƙashin ƙashi. Rashin isasshen amfani yana haifar da ruɓewar hakori, saurin sharewar enamel na haƙori.
- Chrome shiga cikin tsara matakan glucose na jini, yana inganta tasirin insulin. Rashin ƙarfi yana haifar da raunin haƙuri.
Hake Recipes
Tags: Caloric abun ciki na 86 kcal, abun da ke ciki na sinadarai, ƙimar abinci mai gina jiki, bitamin, ma'adanai, yaya Hake ke da amfani, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani na Hake
Energyimar makamashi, ko abun cikin kalori Shin adadin kuzarin da ake fitarwa a jikin mutum daga abinci yayin narkewa. Ana auna ƙimar kuzarin samfur a kilo-calories (kcal) ko kilo-joules (kJ) a kowace gram 100. samfur. Kilocalories da ake amfani da su don auna ƙimar kuzarin abinci kuma ana kiranta “kalori abinci,” don haka ana barin prefix kilo sau da yawa lokacin ƙayyade adadin kuzari a cikin adadin kuzari (kilo). Kuna iya ganin cikakkun teburin makamashi don samfuran Rasha.
Theimar abinci mai gina jiki - abun ciki na carbohydrates, fats da sunadarai a cikin samfurin.
Imar abinci ta abinci - rukunin kayan abinci, wanda a gabansa ake gamsar da buƙatun ilimin lissafin mutum don abubuwa masu mahimmanci da kuzari.
bitamin, Abubuwan da ake buƙata a ƙananan ƙwayoyi a cikin abincin mutane da yawancin ƙananan dabbobi. Yawanci bitamin yakan hada shi maimakon dabbobi. Bukatar ɗan adam na bitamin yau da kullun 'yan milligram ne kawai ko microgram. Ba kamar abubuwan da ke cikin jiki ba, bitamin yana lalacewa ta ƙarfin ɗumi. Yawancin bitamin ba su da ƙarfi kuma sun “ɓace” yayin dafa abinci ko sarrafa abinci.