Abun kalori mai Roasashen gasse. Haɗin sunadarai da ƙimar abinci mai gina jiki.

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.
AbinciyawaAl'ada **% na al'ada a cikin 100 g% na al'ada a cikin 100 kcal100% na al'ada
Imar calorie703 kCal1684 kCal41.7%5.9%240 g
sunadaran17.8 g76 g23.4%3.3%427 g
fats66.1 g56 g118%16.8%85 g
carbohydrates9.4 g219 g4.3%0.6%2330 g
kwayoyin acid0.1 g~
Fatar Alimentary2.8 g20 g14%2%714 g
Water2 g2273 g0.1%113650 g
Ash1.8 g~
bitamin
Vitamin A, RE3 μg900 μg0.3%30000 g
beta carotenes0.036 MG5 MG0.7%0.1%13889 g
Vitamin B1, thiamine0.15 MG1.5 MG10%1.4%1000 g
Vitamin B2, riboflavin0.08 MG1.8 MG4.4%0.6%2250 g
Vitamin B4, choline45.6 MG500 MG9.1%1.3%1096 g
Vitamin B5, pantothenic0.923 MG5 MG18.5%2.6%542 g
Vitamin B6, pyridoxine0.62 MG2 MG31%4.4%323 g
Vitamin B9, folate88 μg400 μg22%3.1%455 g
Vitamin C, ascorbic3.8 MG90 MG4.2%0.6%2368 g
Vitamin E, alpha tocopherol, TE20.4 MG15 MG136%19.3%74 g
Vitamin H, Biotin76 μg50 μg152%21.6%66 g
Vitamin K, phylloquinone14.2 μg120 μg11.8%1.7%845 g
Vitamin PP, NO5 MG20 MG25%3.6%400 g
niacin1.8 MG~
macronutrients
Potassium, K504 MG2500 MG20.2%2.9%496 g
Kalshiya, Ca221 MG1000 MG22.1%3.1%452 g
Silinda, Si50 MG30 MG166.7%23.7%60 g
Magnesium, MG420 MG400 MG105%14.9%95 g
Sodium, Na25 MG1300 MG1.9%0.3%5200 g
Sulfur, S150.3 MG1000 MG15%2.1%665 g
Phosphorus, P.299 MG800 MG37.4%5.3%268 g
Chlorine, Kl22 MG2300 MG1%0.1%10455 g
Gano Abubuwa
Aluminium, Al425 μg~
Bohr, B.170 μg~
Vanadium, V100 μg~
Irin, Fe2.8 MG18 MG15.6%2.2%643 g
Iodine, Ni0.2 μg150 μg0.1%75000 g
Cobalt, Ko12.3 μg10 μg123%17.5%81 g
Lithium, Li6 μg~
Manganese, mn5.55 MG2 MG277.5%39.5%36 g
Tagulla, Cu1750 μg1000 μg175%24.9%57 g
Molybdenum, Mo.29.7 μg70 μg42.4%6%236 g
Nickel, ni35 μg~
Judium, RB27 μg~
Selenium, Idan4.1 μg55 μg7.5%1.1%1341 g
Strontium, Sar.200 μg~
Titan, kai45 μg~
Fluorin, F17 μg4000 μg0.4%0.1%23529 g
Chrome, Kr170 μg50 μg340%48.4%29 g
Tutiya, Zn2.5 MG12 MG20.8%3%480 g
Zirkonium, Zr7.4 μg~
Abincin da ke narkewa
Sitaci da dextrins9.2 g~
Mono- da disaccharides (sugars)0.2 gmax 100 г
Tataccen kitse mai mai
Tataccen kitse mai mai3.6 gmax 18.7 г
Polyunsaturated mai kitse
Omega-3 fatty acid0.06 gdaga 0.9 to 3.76.7%1%
Omega-6 fatty acid8.403 gdaga 4.7 to 16.8100%14.2%
 

Theimar makamashi ita ce 703 kcal.

Soyayyen gyada mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B5 - 18,5%, bitamin B6 - 31%, bitamin B9 - 22%, bitamin E - 136%, bitamin H - 152%, bitamin K - 11,8%, bitamin PP - 25%, potassium - 20,2%, calcium - 22,1%, silicon - 166,7%, magnesium - 105%, phosphorus - 37,4%, iron - 15,6%, cobalt - 123%, manganese - 277,5%, jan ƙarfe - 175%, molybdenum - 42,4%, chromium - 340%, tutiya - 20,8%
  • 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.
  • 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.
  • Vitamin H shiga cikin hada ƙwayoyin mai, glycogen, metabolism na amino acid. Rashin isasshen shan wannan bitamin na iya haifar da rikicewar yanayin al'ada na fata.
  • Vitamin K yana daidaita daskarewar jini. Rashin bitamin K yana haifar da ƙaruwar lokacin daskarewar jini, saukar da abun ciki na prothrombin a cikin jini.
  • 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.
  • Silicon an haɗa shi azaman tsarin haɓaka a cikin glycosaminoglycans kuma yana haifar da haɗin haɗin haɗin.
  • 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.
  • Cobalt yana daga cikin bitamin B12. Yana kunna enzymes na ƙarancin acid mai narkewa da folic acid metabolism.
  • 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.
  • Molybdenum shine mai haɗin haɓakar enzymes da yawa waɗanda ke samar da haɓakar haɓakar amino acid, purines da pyrimidines.
  • Chrome shiga cikin tsara matakan glucose na jini, yana inganta tasirin insulin. Rashin ƙarfi yana haifar da raunin haƙuri.
  • 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 da ke cikin kalori 703 kcal, abun da ke cikin sinadarai, darajar abinci mai gina jiki, bitamin, ma'adanai, menene amfanin soyayyen gyada, kalori, abubuwan gina jiki, kayan amfani na soyayyen dawar

Energyimar makamashi, ko abun cikin kalori Shin adadin kuzarin da ake fitarwa a jikin mutum daga abinci yayin narkewa. Ana auna ƙimar kuzarin samfur a kilo-calories (kcal) ko kilo-joules (kJ) a kowace gram 100. samfur. Kilocalories da ake amfani da su don auna ƙimar kuzarin abinci kuma ana kiranta “kalori abinci,” don haka ana barin prefix kilo sau da yawa lokacin ƙayyade adadin kuzari a cikin adadin kuzari (kilo). Kuna iya ganin cikakkun teburin makamashi don samfuran Rasha.

Theimar abinci mai gina jiki - abun ciki na carbohydrates, fats da sunadarai a cikin samfurin.

 

Imar abinci ta abinci - rukunin kayan abinci, wanda a gabansa ake gamsar da buƙatun ilimin lissafin mutum don abubuwa masu mahimmanci da kuzari.

bitamin, Abubuwan da ake buƙata a ƙananan ƙwayoyi a cikin abincin mutane da yawancin ƙananan dabbobi. Yawanci bitamin yakan hada shi maimakon dabbobi. Bukatar ɗan adam na bitamin yau da kullun 'yan milligram ne kawai ko microgram. Ba kamar abubuwan da ke cikin jiki ba, bitamin yana lalacewa ta ƙarfin ɗumi. Yawancin bitamin ba su da ƙarfi kuma sun “ɓace” yayin dafa abinci ko sarrafa abinci.

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