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 | 168 kCal | 1684 kCal | 10% | 6% | 1002 g |
| sunadaran | 23.8 g | 76 g | 31.3% | 18.6% | 319 g |
| fats | 7.38 g | 56 g | 13.2% | 7.9% | 759 g |
| Water | 68.72 g | 2273 g | 3% | 1.8% | 3308 g |
| Ash | 1.44 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 100 μg | 900 μg | 11.1% | 6.6% | 900 g |
| Retinol | 0.1 MG | ~ | |||
| Vitamin B1, thiamine | 0.143 MG | 1.5 MG | 9.5% | 5.7% | 1049 g |
| Vitamin B2, riboflavin | 0.107 MG | 1.8 MG | 5.9% | 3.5% | 1682 g |
| Vitamin B4, choline | 77.6 MG | 500 MG | 15.5% | 9.2% | 644 g |
| Vitamin B5, pantothenic | 1.99 MG | 5 MG | 39.8% | 23.7% | 251 g |
| Vitamin B6, pyridoxine | 0.386 MG | 2 MG | 19.3% | 11.5% | 518 g |
| Vitamin B9, folate | 12 μg | 400 μg | 3% | 1.8% | 3333 g |
| Vitamin B12, Cobalamin | 4.11 μg | 3 μg | 137% | 81.5% | 73 g |
| Vitamin C, ascorbic | 2.9 MG | 90 MG | 3.2% | 1.9% | 3103 g |
| Vitamin D, calciferol | 19 μg | 10 μg | 190% | 113.1% | 53 g |
| Vitamin D3, cholecalciferol | 19 μg | ~ | |||
| Vitamin E, alpha tocopherol, TE | 2.79 MG | 15 MG | 18.6% | 11.1% | 538 g |
| Yankin Tocopherol | 0.05 MG | ~ | |||
| Vitamin K, phylloquinone | 0.1 μg | 120 μg | 0.1% | 0.1% | 120000 g |
| Vitamin PP, NO | 6.646 MG | 20 MG | 33.2% | 19.8% | 301 g |
| macronutrients | |||||
| Potassium, K | 450 MG | 2500 MG | 18% | 10.7% | 556 g |
| Kalshiya, Ca | 30 MG | 1000 MG | 3% | 1.8% | 3333 g |
| Magnesium, MG | 30 MG | 400 MG | 7.5% | 4.5% | 1333 g |
| Sodium, Na | 61 MG | 1300 MG | 4.7% | 2.8% | 2131 g |
| Sulfur, S | 238 MG | 1000 MG | 23.8% | 14.2% | 420 g |
| Phosphorus, P. | 270 MG | 800 MG | 33.8% | 20.1% | 296 g |
| Gano Abubuwa | |||||
| Irin, Fe | 0.36 MG | 18 MG | 2% | 1.2% | 5000 g |
| Manganese, mn | 0.013 MG | 2 MG | 0.7% | 0.4% | 15385 g |
| Tagulla, Cu | 55 μg | 1000 μg | 5.5% | 3.3% | 1818 g |
| Selenium, Idan | 28.1 μg | 55 μg | 51.1% | 30.4% | 196 g |
| Tutiya, Zn | 0.54 MG | 12 MG | 4.5% | 2.7% | 2222 g |
| Mahimmancin Amino Acids | |||||
| Arginine da * | 1.491 g | ~ | |||
| valine | 1.283 g | ~ | |||
| Tarihin * | 0.733 g | ~ | |||
| Isoleucine | 1.148 g | ~ | |||
| leucine | 2.025 g | ~ | |||
| lysine | 2.287 g | ~ | |||
| methionine | 0.738 g | ~ | |||
| threonine | 1.092 g | ~ | |||
| tryptophan | 0.279 g | ~ | |||
| phenylalanine | 0.973 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 1.507 g | ~ | |||
| Aspartic acid | 2.551 g | ~ | |||
| glycine | 1.196 g | ~ | |||
| Glutamic acid | 3.719 g | ~ | |||
| Proline | 0.881 g | ~ | |||
| serine | 1.016 g | ~ | |||
| tyrosin | 0.84 g | ~ | |||
| cysteine | 0.267 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 70 MG | max 300 MG | |||
| Acikin acid | |||||
| transgender | 0.056 g | max 1.9 г | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 1.651 g | max 18.7 г | |||
| 12:0 Lauric | 0.005 g | ~ | |||
| 14: 0 Myristic | 0.217 g | ~ | |||
| 15: 0 Pentadecanoic | 0.017 g | ~ | |||
| 16: 0 Dabino | 1.108 g | ~ | |||
| 17-0 margarine | 0.015 g | ~ | |||
| 18: 0 Stearin | 0.274 g | ~ | |||
| 20:0 Arachinic | 0.009 g | ~ | |||
| 22: 0 Farawa | 0.004 g | ~ | |||
| 24: 0 Lignoceric | 0.002 g | ~ | |||
| Monounsaturated mai kitse | 2.363 g | min 16.8g | 14.1% | 8.4% | |
| 14:1 Myristoleic | 0.004 g | ~ | |||
| 15: 1 Fentikos | 0.006 g | ~ | |||
| 16: 1 Palmitoleic | 0.406 g | ~ | |||
| 18: 1 Olein (Omega-9) | 1.64 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.265 g | ~ | |||
| 22: 1 Erucova (omega-9) | 0.021 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.02 g | ~ | |||
| Polyunsaturated mai kitse | 1.799 g | daga 11.2 to 20.6 | 16.1% | 9.6% | |
| 18: 2 Linoleic | 0.588 g | ~ | |||
| 18: 3 Linolenic | 0.08 g | ~ | |||
| 18: 4 Styoride Omega-3 | 0.001 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.047 g | ~ | |||
| 20: 3 Eicosatriene | 0.033 g | ~ | |||
| 20: 4 Arachidonic | 0.051 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.259 g | ~ | |||
| Omega-3 fatty acid | 1.065 g | daga 0.9 to 3.7 | 100% | 59.5% | |
| 22: 4 Docosatetraene, Omega-6 | 0.008 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.109 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.616 g | ~ | |||
| Omega-6 fatty acid | 0.727 g | daga 4.7 to 16.8 | 15.5% | 9.2% |
Theimar makamashi ita ce 168 kcal.
- 3 oz = 85 g (142.8 kCal)
- fillet = 71 g (119.3 kcal)
Kayan bakan gizo na gona, wanda aka dafa da zafi mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 11,1%, choline - 15,5%, bitamin B5 - 39,8%, bitamin B6 - 19,3%, bitamin B12 - 137%, bitamin D - 190% , bitamin E - 18,6%, bitamin PP - 33,2%, potassium - 18%, phosphorus - 33,8%, selenium - 51,1%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- 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.
- Vitamin D yana kula da homeostasis na alli da phosphorus, yana aiwatar da hanyoyin samar da ƙashi. Rashin bitamin D yana haifar da nakasar metabolism na alli da phosphorus a cikin ƙasusuwa, ƙara yawan rarraba abubuwa na ƙashi, wanda ke haifar da haɗarin ƙarar osteoporosis.
- Vitamin E ya mallaki kayan antioxidant, ya zama dole don aikin gonads, tsokar zuciya, shine mai daidaita yanayin membranes na duniya. Tare da rashi bitamin E, hemolysis na erythrocytes da cututtukan jijiyoyin jiki suna lura.
- 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.
- 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.
Tags: abun cikin kalori 168 kcal, abun da ke cikin sinadarai, darajar abinci mai gina jiki, bitamin, ma'adanai, me yasa yake da amfani?