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 | 174 kCal | 1684 kCal | 10.3% | 5.9% | 968 g |
| sunadaran | 29.29 g | 76 g | 38.5% | 22.1% | 259 g |
| fats | 5.45 g | 56 g | 9.7% | 5.6% | 1028 g |
| Water | 64.61 g | 2273 g | 2.8% | 1.6% | 3518 g |
| Ash | 1.31 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 2 μg | 900 μg | 0.2% | 0.1% | 45000 g |
| Retinol | 0.002 MG | ~ | |||
| Vitamin B1, thiamine | 0.752 MG | 1.5 MG | 50.1% | 28.8% | 199 g |
| Vitamin B2, riboflavin | 0.287 MG | 1.8 MG | 15.9% | 9.1% | 627 g |
| Vitamin B4, choline | 97.8 MG | 500 MG | 19.6% | 11.3% | 511 g |
| Vitamin B5, pantothenic | 1.342 MG | 5 MG | 26.8% | 15.4% | 373 g |
| Vitamin B6, pyridoxine | 0.606 MG | 2 MG | 30.3% | 17.4% | 330 g |
| Vitamin B12, Cobalamin | 0.77 μg | 3 μg | 25.7% | 14.8% | 390 g |
| Vitamin D, calciferol | 1 μg | 10 μg | 10% | 5.7% | 1000 g |
| Vitamin D3, cholecalciferol | 1 μg | ~ | |||
| Vitamin E, alpha tocopherol, TE | 0.27 MG | 15 MG | 1.8% | 1% | 5556 g |
| Vitamin PP, NO | 9.035 MG | 20 MG | 45.2% | 26% | 221 g |
| Betaine | 3.8 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 391 MG | 2500 MG | 15.6% | 9% | 639 g |
| Kalshiya, Ca | 65 MG | 1000 MG | 6.5% | 3.7% | 1538 g |
| Magnesium, MG | 25 MG | 400 MG | 6.3% | 3.6% | 1600 g |
| Sodium, Na | 89 MG | 1300 MG | 6.8% | 3.9% | 1461 g |
| Sulfur, S | 292.9 MG | 1000 MG | 29.3% | 16.8% | 341 g |
| Phosphorus, P. | 300 MG | 800 MG | 37.5% | 21.6% | 267 g |
| Gano Abubuwa | |||||
| Irin, Fe | 1.07 MG | 18 MG | 5.9% | 3.4% | 1682 g |
| Manganese, mn | 0.013 MG | 2 MG | 0.7% | 0.4% | 15385 g |
| Tagulla, Cu | 123 μg | 1000 μg | 12.3% | 7.1% | 813 g |
| Selenium, Idan | 45.3 μg | 55 μg | 82.4% | 47.4% | 121 g |
| Tutiya, Zn | 3.94 MG | 12 MG | 32.8% | 18.9% | 305 g |
| Mahimmancin Amino Acids | |||||
| Arginine da * | 1.887 g | ~ | |||
| valine | 1.482 g | ~ | |||
| Tarihin * | 1.191 g | ~ | |||
| Isoleucine | 1.387 g | ~ | |||
| leucine | 2.411 g | ~ | |||
| lysine | 2.605 g | ~ | |||
| methionine | 0.803 g | ~ | |||
| threonine | 1.288 g | ~ | |||
| tryptophan | 0.349 g | ~ | |||
| phenylalanine | 1.217 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 1.678 g | ~ | |||
| Aspartic acid | 2.74 g | ~ | |||
| Hydroxyproline | 0.102 g | ~ | |||
| glycine | 1.324 g | ~ | |||
| Glutamic acid | 4.475 g | ~ | |||
| Proline | 1.184 g | ~ | |||
| serine | 1.223 g | ~ | |||
| tyrosin | 1.161 g | ~ | |||
| cysteine | 0.33 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 88 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 1.718 g | max 18.7 г | |||
| 14: 0 Myristic | 0.066 g | ~ | |||
| 16: 0 Dabino | 1.063 g | ~ | |||
| 18: 0 Stearin | 0.572 g | ~ | |||
| Monounsaturated mai kitse | 2.007 g | min 16.8g | 11.9% | 6.8% | |
| 16: 1 Palmitoleic | 0.124 g | ~ | |||
| 18: 1 Olein (Omega-9) | 1.857 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.026 g | ~ | |||
| Polyunsaturated mai kitse | 0.777 g | daga 11.2 to 20.6 | 6.9% | 4% | |
| 18: 2 Linoleic | 0.65 g | ~ | |||
| 18: 3 Linolenic | 0.018 g | ~ | |||
| 20: 4 Arachidonic | 0.084 g | ~ | |||
| Omega-3 fatty acid | 0.023 g | daga 0.9 to 3.7 | 2.6% | 1.5% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 g | ~ | |||
| Omega-6 fatty acid | 0.734 g | daga 4.7 to 16.8 | 15.6% | 9% |
Theimar makamashi ita ce 174 kcal.
- 3 oz = 85 g (147.9 kCal)
- sara, ban da ƙyama (yawan amfanin ƙasa daga ɗanyen sara 1, tare da ƙi, yana yin nauyin 151 g) = 67 гр (116.6 кКал)
Naman alade, dunƙule a kan kashi, nama mai laushi, soyayyen a kan wuta mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B1 - 50,1%, bitamin B2 - 15,9%, choline - 19,6%, bitamin B5 - 26,8%, bitamin B6 - 30,3%, bitamin B12 - 25,7, 45,2%, bitamin PP - 15,6%, potassium - 37,5%, phosphorus - 12,3%, jan ƙarfe - 82,4%, selenium - 32,8%, 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: abun ciki na caloric 174 kcal, abun da ke cikin sinadaran, darajar abinci mai gina jiki, bitamin, ma'adanai, abin da ke da amfani Alade, dunƙule a kan kasusuwa, nama mai laushi, soyayyen a kan wuta, adadin kuzari, abubuwan gina jiki, kayan amfani masu amfani Alade, dunƙule a kan kashi, nama mai laushi, soyayyen. akan wuta