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 | 20 kCal | 1684 kCal | 1.2% | 6% | 8420 g |
| sunadaran | 2.49 g | 76 g | 3.3% | 16.5% | 3052 g |
| fats | 0.27 g | 56 g | 0.5% | 2.5% | 20741 g |
| carbohydrates | 0.11 g | 219 g | 0.1% | 0.5% | 199091 g |
| Fatar Alimentary | 3.3 g | 20 g | 16.5% | 82.5% | 606 g |
| Water | 93.21 g | 2273 g | 4.1% | 20.5% | 2439 g |
| Ash | 0.63 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 258 μg | 900 μg | 28.7% | 143.5% | 349 g |
| Vitamin B1, thiamine | 0.048 MG | 1.5 MG | 3.2% | 16% | 3125 g |
| Vitamin B2, riboflavin | 0.061 MG | 1.8 MG | 3.4% | 17% | 2951 g |
| Vitamin B5, pantothenic | 0.019 MG | 5 MG | 0.4% | 2% | 26316 g |
| Vitamin B6, pyridoxine | 0.131 MG | 2 MG | 6.6% | 33% | 1527 g |
| Vitamin B9, folate | 138 μg | 400 μg | 34.5% | 172.5% | 290 g |
| Vitamin C, ascorbic | 25.3 MG | 90 MG | 28.1% | 140.5% | 356 g |
| Vitamin PP, NO | 0.314 MG | 20 MG | 1.6% | 8% | 6369 g |
| macronutrients | |||||
| Potassium, K | 170 MG | 2500 MG | 6.8% | 34% | 1471 g |
| Kalshiya, Ca | 116 MG | 1000 MG | 11.6% | 58% | 862 g |
| Magnesium, MG | 15 MG | 400 MG | 3.8% | 19% | 2667 g |
| Sodium, Na | 29 MG | 1300 MG | 2.2% | 11% | 4483 g |
| Sulfur, S | 24.9 MG | 1000 MG | 2.5% | 12.5% | 4016 g |
| Phosphorus, P. | 30 MG | 800 MG | 3.8% | 19% | 2667 g |
| Gano Abubuwa | |||||
| Irin, Fe | 1.29 MG | 18 MG | 7.2% | 36% | 1395 g |
| Manganese, mn | 0.339 MG | 2 MG | 17% | 85% | 590 g |
| Tagulla, Cu | 67 μg | 1000 μg | 6.7% | 33.5% | 1493 g |
| Selenium, Idan | 0.7 μg | 55 μg | 1.3% | 6.5% | 7857 g |
| Tutiya, Zn | 0.23 MG | 12 MG | 1.9% | 9.5% | 5217 g |
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.181 g | ~ | |||
| valine | 0.097 g | ~ | |||
| Tarihin * | 0.045 g | ~ | |||
| Isoleucine | 0.091 g | ~ | |||
| leucine | 0.076 g | ~ | |||
| lysine | 0.113 g | ~ | |||
| methionine | 0.023 g | ~ | |||
| threonine | 0.066 g | ~ | |||
| tryptophan | 0.027 g | ~ | |||
| phenylalanine | 0.066 g | ~ | |||
| Amino acid mai sauyawa | |||||
| tyrosin | 0.132 g | ~ | |||
| cysteine | 0.037 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.014 g | max 18.7 г | |||
| 16: 0 Dabino | 0.006 g | ~ | |||
| 18: 0 Stearin | 0.002 g | ~ | |||
| Monounsaturated mai kitse | 0.124 g | min 16.8g | 0.7% | 3.5% | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.02 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.026 g | ~ | |||
| 22: 1 Erucova (omega-9) | 0.077 g | ~ | |||
| Polyunsaturated mai kitse | 0.051 g | daga 11.2 to 20.6 | 0.5% | 2.5% | |
| 18: 2 Linoleic | 0.027 g | ~ | |||
| 18: 3 Linolenic | 0.024 g | ~ | |||
| Omega-3 fatty acid | 0.024 g | daga 0.9 to 3.7 | 2.7% | 13.5% | |
| Omega-6 fatty acid | 0.027 g | daga 4.7 to 16.8 | 0.6% | 3% |
Theimar makamashi ita ce 20 kcal.
- kofin, yankakken = 146 g (29.2 kCal)
- kunshin (10 oz) = 284 g (56.8 kCal)
Ganyen mustard, daskararre, ba a dafa ba mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 28,7%, bitamin B9 - 34,5%, bitamin C - 28,1%, alli - 11,6%, manganese - 17%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- 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.
- 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.
- 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.
Tags: kalori abun ciki 20 kcal, abun da ke cikin sinadarai, ƙima mai gina jiki, bitamin, ma'adanai, abin da ke da amfani Leaf mustard, daskararre, ba a dafa shi ba, kalori, abubuwan gina jiki, kaddarori masu amfani Ganyen mustard, daskararre, mara dafa