Calorie abun ciki Ham, a yanka akan kashi. Haɗin sunadarai da ƙimar abinci mai gina jiki.

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.
AbinciyawaAl'ada **% na al'ada a cikin 100 g% na al'ada a cikin 100 kcal100% na al'ada
Imar calorie173 kCal1684 kCal10.3%6%973 g
sunadaran22.45 g76 g29.5%17.1%339 g
fats9.17 g56 g16.4%9.5%611 g
carbohydrates0.21 g219 g0.1%0.1%104286 g
Water66.09 g2273 g2.9%1.7%3439 g
Ash2.7 g~
bitamin
Vitamin A, RE1 μg900 μg0.1%0.1%90000 g
Retinol0.001 MG~
Vitamin B1, thiamine0.462 MG1.5 MG30.8%17.8%325 g
Vitamin B2, riboflavin0.225 MG1.8 MG12.5%7.2%800 g
Vitamin B4, choline86 MG500 MG17.2%9.9%581 g
Vitamin B5, pantothenic0.645 MG5 MG12.9%7.5%775 g
Vitamin B6, pyridoxine0.448 MG2 MG22.4%12.9%446 g
Vitamin B9, folate1 μg400 μg0.3%0.2%40000 g
Vitamin B12, Cobalamin0.57 μg3 μg19%11%526 g
Vitamin E, alpha tocopherol, TE0.34 MG15 MG2.3%1.3%4412 g
Yankin Tocopherol0.05 MG~
Vitamin K, phylloquinone0.3 μg120 μg0.3%0.2%40000 g
Vitamin PP, NO6.05 MG20 MG30.3%17.5%331 g
Betaine5.6 MG~
macronutrients
Potassium, K348 MG2500 MG13.9%8%718 g
Kalshiya, Ca12 MG1000 MG1.2%0.7%8333 g
Magnesium, MG22 MG400 MG5.5%3.2%1818 g
Sodium, Na744 MG1300 MG57.2%33.1%175 g
Sulfur, S224.5 MG1000 MG22.5%13%445 g
Phosphorus, P.250 MG800 MG31.3%18.1%320 g
Gano Abubuwa
Irin, Fe1.15 MG18 MG6.4%3.7%1565 g
Manganese, mn0.022 MG2 MG1.1%0.6%9091 g
Tagulla, Cu142 μg1000 μg14.2%8.2%704 g
Selenium, Idan21.5 μg55 μg39.1%22.6%256 g
Tutiya, Zn2.29 MG12 MG19.1%11%524 g
Abincin da ke narkewa
Mono- da disaccharides (sugars)0.05 gmax 100 г
Glucose (dextrose)0.05 g~
Mahimmancin Amino Acids
Arginine da *1.434 g~
valine1.133 g~
Tarihin *0.978 g~
Isoleucine1.01 g~
leucine1.792 g~
lysine1.886 g~
methionine0.534 g~
threonine1 g~
tryptophan0.209 g~
phenylalanine0.896 g~
Amino acid mai sauyawa
alanine1.325 g~
Aspartic acid1.957 g~
Hydroxyproline0.018 g~
glycine1.193 g~
Glutamic acid3.205 g~
Proline0.969 g~
serine0.877 g~
tyrosin0.724 g~
cysteine0.252 g~
Jirgin sama
cholesterol65 MGmax 300 MG
Acikin acid
transgender0.07 gmax 1.9 г
Tataccen kitse mai mai
Tataccen kitse mai mai2.945 gmax 18.7 г
14: 0 Myristic0.107 g~
16: 0 Dabino1.859 g~
17-0 margarine0.026 g~
18: 0 Stearin0.934 g~
20:0 Arachinic0.014 g~
22: 0 Farawa0.006 g~
Monounsaturated mai kitse3.955 gmin 16.8g23.5%13.6%
16: 1 Palmitoleic0.209 g~
18: 1 Olein (Omega-9)3.687 g~
20:1 Gadoleic (omega-9)0.06 g~
Polyunsaturated mai kitse1.281 gdaga 11.2 to 20.611.4%6.6%
18: 2 Linoleic1.101 g~
18: 3 Linolenic0.056 g~
20: 2 Eicosadienoic, Omega-6, cis, cis0.043 g~
20: 3 Eicosatriene0.002 g~
20: 4 Arachidonic0.079 g~
Omega-3 fatty acid0.056 gdaga 0.9 to 3.76.2%3.6%
Omega-6 fatty acid1.225 gdaga 4.7 to 16.826.1%15.1%
 

Theimar makamashi ita ce 173 kcal.

  • yanki = 425 g (735.3 kCal)
  • aiki (3 oz) = 85 g (147.1 kCal)
Ham, diced mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B1 - 30,8%, bitamin B2 - 12,5%, choline - 17,2%, bitamin B5 - 12,9%, bitamin B6 - 22,4%, bitamin B12 - 19, 30,3%, bitamin PP - 13,9%, potassium - 31,3%, phosphorus - 14,2%, jan ƙarfe - 39,1%, selenium - 19,1%, zinc - 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 B2 shiga cikin halayen redox, yana haɓaka ƙarancin launi na mai nazarin gani da daidaitawar duhu. Rashin isasshen abincin bitamin B2 yana tare da take hakkin yanayin fata, ƙwayoyin mucous, lalataccen haske da hangen nesa.
  • mixed wani bangare ne na lecithin, yana taka rawa a cikin hadawa da kuma samarda kwayar halitta ta phospholipids a cikin hanta, shi ne tushen kungiyoyin methyl masu kyauta, suna aiki ne a matsayin hanyar lipotropic.
  • 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.
  • 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.
  • 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.
  • tutiya wani bangare ne na enzymes fiye da 300, yana shiga cikin tsarin hada abubuwa da kuma bazuwar sinadarin carbohydrates, sunadarai, mai, sinadarin nucleic acid kuma a cikin tsarin sarrafa kwayoyin halittu da yawa. Rashin isasshen amfani yana haifar da ƙarancin jini, rashin ƙoshin lafiya na biyu, cutar hanta, lalatawar jima'i, da nakasar tayi. Karatuttukan kwanannan sun bayyana ikon babban zinc don katse shakar jan karfe kuma hakan yana taimakawa ci gaban rashin jini.
Tags: Caloric abun ciki 173 kcal, sinadaran abun da ke ciki, sinadirai masu darajar, bitamin, ma'adanai, menene amfanin Ham, a yanka a cikin kasusuwa, adadin kuzari, na gina jiki, amfani Properties Ham, yanke cikin kasusuwa.

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