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 | 159 kCal | 1684 kCal | 9.4% | 5.9% | 1059 g |
| sunadaran | 16.85 g | 76 g | 22.2% | 14% | 451 g |
| fats | 10.14 g | 56 g | 18.1% | 11.4% | 552 g |
| Water | 73.5 g | 2273 g | 3.2% | 2% | 3093 g |
| Ash | 0.63 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.051 MG | 1.5 MG | 3.4% | 2.1% | 2941 g |
| Vitamin B2, riboflavin | 0.201 MG | 1.8 MG | 11.2% | 7% | 896 g |
| Vitamin B4, choline | 194.8 MG | 500 MG | 39% | 24.5% | 257 g |
| Vitamin B5, pantothenic | 1.22 MG | 5 MG | 24.4% | 15.3% | 410 g |
| Vitamin B6, pyridoxine | 0.034 MG | 2 MG | 1.7% | 1.1% | 5882 g |
| Vitamin B9, folate | 3 μg | 400 μg | 0.8% | 0.5% | 13333 g |
| Vitamin B12, Cobalamin | 0.3 μg | 3 μg | 10% | 6.3% | 1000 g |
| Vitamin E, alpha tocopherol, TE | 0.04 MG | 15 MG | 0.3% | 0.2% | 37500 g |
| Vitamin PP, NO | 2.48 MG | 20 MG | 12.4% | 7.8% | 806 g |
| macronutrients | |||||
| Potassium, K | 140 MG | 2500 MG | 5.6% | 3.5% | 1786 g |
| Kalshiya, Ca | 11 MG | 1000 MG | 1.1% | 0.7% | 9091 g |
| Magnesium, MG | 11 MG | 400 MG | 2.8% | 1.8% | 3636 g |
| Sodium, Na | 75 MG | 1300 MG | 5.8% | 3.6% | 1733 g |
| Sulfur, S | 168.5 MG | 1000 MG | 16.9% | 10.6% | 593 g |
| Phosphorus, P. | 130 MG | 800 MG | 16.3% | 10.3% | 615 g |
| Gano Abubuwa | |||||
| Irin, Fe | 1.01 MG | 18 MG | 5.6% | 3.5% | 1782 g |
| Manganese, mn | 0.038 MG | 2 MG | 1.9% | 1.2% | 5263 g |
| Tagulla, Cu | 169 μg | 1000 μg | 16.9% | 10.6% | 592 g |
| Selenium, Idan | 31.1 μg | 55 μg | 56.5% | 35.5% | 177 g |
| Tutiya, Zn | 1.85 MG | 12 MG | 15.4% | 9.7% | 649 g |
| Jirgin sama | |||||
| cholesterol | 223 MG | max 300 MG | |||
| Acikin acid | |||||
| transgender | 0.13 g | max 1.9 г | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 4.025 g | max 18.7 г | |||
| 14: 0 Myristic | 0.125 g | ~ | |||
| 16: 0 Dabino | 2.264 g | ~ | |||
| 17-0 margarine | 0.025 g | ~ | |||
| 18: 0 Stearin | 1.591 g | ~ | |||
| 20:0 Arachinic | 0.02 g | ~ | |||
| Monounsaturated mai kitse | 3.59 g | min 16.8g | 21.4% | 13.5% | |
| 16: 1 Palmitoleic | 0.202 g | ~ | |||
| 18: 1 Olein (Omega-9) | 3.32 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.068 g | ~ | |||
| Polyunsaturated mai kitse | 0.892 g | daga 11.2 to 20.6 | 8% | 5% | |
| 18: 2 Linoleic | 0.724 g | ~ | |||
| 18: 3 Linolenic | 0.021 g | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.021 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.037 g | ~ | |||
| 20: 4 Arachidonic | 0.11 g | ~ | |||
| Omega-3 fatty acid | 0.021 g | daga 0.9 to 3.7 | 2.3% | 1.4% | |
| Omega-6 fatty acid | 0.871 g | daga 4.7 to 16.8 | 18.5% | 11.6% |
Theimar makamashi ita ce 159 kcal.
- oz = 28.35 g (45.1 kcal)
- 4 oz = 113 g (179.7 kCal)
Ciki alade mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B2 - 11,2%, choline - 39%, bitamin B5 - 24,4%, bitamin PP - 12,4%, phosphorus - 16,3%, jan ƙarfe - 16,9% , selenium - 56,5%, tutiya - 15,4%
- 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.
- 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.
- 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 cikin kalori 159 kcal, abun da ke cikin sinadarai, ƙima mai gina jiki, bitamin, ma'adanai, abin da ke da amfani Alamar ciki, adadin kuzari, abubuwan gina jiki, kaddarori masu amfani