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 | 103 kCal | 1684 kCal | 6.1% | 5.9% | 1635 g |
| sunadaran | 4.71 g | 76 g | 6.2% | 6% | 1614 g |
| fats | 2.75 g | 56 g | 4.9% | 4.8% | 2036 g |
| carbohydrates | 8.62 g | 219 g | 3.9% | 3.8% | 2541 g |
| Fatar Alimentary | 10.6 g | 20 g | 53% | 51.5% | 189 g |
| Water | 70.78 g | 2273 g | 3.1% | 3% | 3211 g |
| Ash | 2.54 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 180 μg | 900 μg | 20% | 19.4% | 500 g |
| Vitamin B1, thiamine | 0.033 MG | 1.5 MG | 2.2% | 2.1% | 4545 g |
| Vitamin B2, riboflavin | 0.137 MG | 1.8 MG | 7.6% | 7.4% | 1314 g |
| Vitamin B5, pantothenic | 1.356 MG | 5 MG | 27.1% | 26.3% | 369 g |
| Vitamin B6, pyridoxine | 0.632 MG | 2 MG | 31.6% | 30.7% | 316 g |
| Vitamin B9, folate | 112 μg | 400 μg | 28% | 27.2% | 357 g |
| Vitamin C, ascorbic | 2.2 MG | 90 MG | 2.4% | 2.3% | 4091 g |
| Vitamin PP, NO | 4.674 MG | 20 MG | 23.4% | 22.7% | 428 g |
| macronutrients | |||||
| Potassium, K | 494 MG | 2500 MG | 19.8% | 19.2% | 506 g |
| Kalshiya, Ca | 429 MG | 1000 MG | 42.9% | 41.7% | 233 g |
| Magnesium, MG | 156 MG | 400 MG | 39% | 37.9% | 256 g |
| Sodium, Na | 34 MG | 1300 MG | 2.6% | 2.5% | 3824 g |
| Sulfur, S | 47.1 MG | 1000 MG | 4.7% | 4.6% | 2123 g |
| Phosphorus, P. | 108 MG | 800 MG | 13.5% | 13.1% | 741 g |
| Gano Abubuwa | |||||
| Irin, Fe | 2.4 MG | 18 MG | 13.3% | 12.9% | 750 g |
| Manganese, mn | 6.704 MG | 2 MG | 335.2% | 325.4% | 30 g |
| Tagulla, Cu | 320 μg | 1000 μg | 32% | 31.1% | 313 g |
| Selenium, Idan | 0.9 μg | 55 μg | 1.6% | 1.6% | 6111 g |
| Tutiya, Zn | 2.66 MG | 12 MG | 22.2% | 21.6% | 451 g |
Theimar makamashi ita ce 103 kcal.
- kofin, yankakken = 23 g (23.7 kCal)
- shuka = 22 g (22.7 kCal)
Ivan-tea kunkuntar-manyan ganye, ganye, danye mai arziki a cikin bitamin da ma'adanai irin su: bitamin A - 20%, B5 - 27,1%, bitamin B6 - 31,6%, bitamin B9 - 28%, bitamin PP - 23,4%, potassium - 19,8%. , calcium - 42,9%, magnesium - 39%, phosphorus - 13,5%, baƙin ƙarfe - 13,3%, manganese - 335,2%, jan karfe - 32%, zinc - 22,2%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- 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 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.
- 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.
- 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.
- magnesium shiga cikin samar da kuzarin kuzari, hada sunadarai, acid nucleic, yana da tasiri na karfafawa a jikin membranes, ya zama dole a kula da sinadarin calcium, potassium da sodium. Rashin magnesium yana haifar da hypomagnesemia, haɗarin haɓaka hauhawar jini, cututtukan zuciya.
- 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.
- Iron wani bangare ne na sunadarai na ayyuka daban-daban, gami da enzymes. Shiga cikin jigilar kayan lantarki, iskar oxygen, yana tabbatar da hanyar halayen redox da kunnawa na peroxidation. Rashin isasshen amfani yana haifar da karancin hypochromic, rashin ƙarancin ƙwayar myoglobin na jijiyoyin ƙashi, ƙarar gajiya, myocardiopathy, atrophic gastritis.
- 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.
- 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: abun ciki na caloric 103 kcal, abun da ke tattare da sinadaran, darajar abinci mai gina jiki, bitamin, ma'adanai, abin da ke da amfani Ivan kunkuntar shayi mai ganye, ganye, raw, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani Ivan kunkuntar shayi mai ganye, ganye, raw