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 | 143 kCal | 1684 kCal | 8.5% | 5.9% | 1178 g |
| sunadaran | 19.9 g | 76 g | 26.2% | 18.3% | 382 g |
| fats | 7 g | 56 g | 12.5% | 8.7% | 800 g |
| Water | 71.9 g | 2273 g | 3.2% | 2.2% | 3161 g |
| Ash | 1.2 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 70 μg | 900 μg | 7.8% | 5.5% | 1286 g |
| Retinol | 0.07 MG | ~ | |||
| Vitamin B1, thiamine | 0.042 MG | 1.5 MG | 2.8% | 2% | 3571 g |
| Vitamin B2, riboflavin | 0.062 MG | 1.8 MG | 3.4% | 2.4% | 2903 g |
| Vitamin B4, choline | 65 MG | 500 MG | 13% | 9.1% | 769 g |
| Vitamin B5, pantothenic | 0.695 MG | 5 MG | 13.9% | 9.7% | 719 g |
| Vitamin B6, pyridoxine | 0.4 MG | 2 MG | 20% | 14% | 500 g |
| Vitamin B9, folate | 3 μg | 400 μg | 0.8% | 0.6% | 13333 g |
| Vitamin B12, Cobalamin | 1.49 μg | 3 μg | 49.7% | 34.8% | 201 g |
| Vitamin D, calciferol | 0.6 μg | 10 μg | 6% | 4.2% | 1667 g |
| Vitamin E, alpha tocopherol, TE | 1 MG | 15 MG | 6.7% | 4.7% | 1500 g |
| Vitamin K, phylloquinone | 0.1 μg | 120 μg | 0.1% | 0.1% | 120000 g |
| Vitamin PP, NO | 2.938 MG | 20 MG | 14.7% | 10.3% | 681 g |
| macronutrients | |||||
| Potassium, K | 300 MG | 2500 MG | 12% | 8.4% | 833 g |
| Kalshiya, Ca | 20 MG | 1000 MG | 2% | 1.4% | 5000 g |
| Magnesium, MG | 35 MG | 400 MG | 8.8% | 6.2% | 1143 g |
| Sodium, Na | 120 MG | 1300 MG | 9.2% | 6.4% | 1083 g |
| Sulfur, S | 190 MG | 1000 MG | 19% | 13.3% | 526 g |
| Phosphorus, P. | 240 MG | 800 MG | 30% | 21% | 333 g |
| Chlorine, Kl | 165 MG | 2300 MG | 7.2% | 5% | 1394 g |
| Gano Abubuwa | |||||
| Irin, Fe | 2 MG | 18 MG | 11.1% | 7.8% | 900 g |
| Iodine, Ni | 50 μg | 150 μg | 33.3% | 23.3% | 300 g |
| Cobalt, Ko | 20 μg | 10 μg | 200% | 139.9% | 50 g |
| Manganese, mn | 0.05 MG | 2 MG | 2.5% | 1.7% | 4000 g |
| Tagulla, Cu | 130 μg | 1000 μg | 13% | 9.1% | 769 g |
| Molybdenum, Mo. | 4 μg | 70 μg | 5.7% | 4% | 1750 g |
| Nickel, ni | 6 μg | ~ | |||
| Selenium, Idan | 36.5 μg | 55 μg | 66.4% | 46.4% | 151 g |
| Fluorin, F | 430 μg | 4000 μg | 10.8% | 7.6% | 930 g |
| Chrome, Kr | 55 μg | 50 μg | 110% | 76.9% | 91 g |
| Tutiya, Zn | 0.7 MG | 12 MG | 5.8% | 4.1% | 1714 g |
| Mahimmancin Amino Acids | |||||
| Arginine da * | 1.42 g | ~ | |||
| valine | 1.11 g | ~ | |||
| Tarihin * | 0.93 g | ~ | |||
| Isoleucine | 0.89 g | ~ | |||
| leucine | 1.95 g | ~ | |||
| lysine | 2.06 g | ~ | |||
| methionine | 0.5 g | ~ | |||
| Methionine + Cysteine | 0.69 g | ~ | |||
| threonine | 0.96 g | ~ | |||
| tryptophan | 0.22 g | ~ | |||
| phenylalanine | 0.86 g | ~ | |||
| Phenylalanine + Tyrosine | 1.52 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 1.29 g | ~ | |||
| Aspartic acid | 1.82 g | ~ | |||
| glycine | 0.99 g | ~ | |||
| Glutamic acid | 2.84 g | ~ | |||
| Proline | 0.53 g | ~ | |||
| serine | 0.93 g | ~ | |||
| tyrosin | 0.66 g | ~ | |||
| cysteine | 0.19 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 51 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.925 g | max 18.7 г | |||
| Polyunsaturated mai kitse | |||||
| Omega-3 fatty acid | 0.98 g | daga 0.9 to 3.7 | 100% | 69.9% | |
| Omega-6 fatty acid | 0.184 g | daga 4.7 to 16.8 | 3.9% | 2.7% |
Theimar makamashi ita ce 143 kcal.
Tar shark mai arziki a cikin bitamin da kuma ma'adanai kamar: choline - 13%, bitamin B5 - 13,9%, bitamin B6 - 20%, bitamin B12 - 49,7%, bitamin PP - 14,7%, potassium - 12%, phosphorus - 30%, baƙin ƙarfe - 11,1%, iodine - 33,3%, cobalt - 200%, jan ƙarfe - 13%, selenium - 66,4%, chromium - 110%
- 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.
- 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.
- aidin shiga cikin aikin glandon thyroid, yana samar da samuwar hormones (thyroxine da triiodothyronine). Wajibi ne don haɓaka da bambance-bambancen ƙwayoyin halittu na jikin jikin mutum, numfashi na mitochondrial, tsarin sarrafa sodium transmembrane da jigilar hormone. Rashin isasshen abinci yana haifar da cututtukan jini tare da hypothyroidism da raguwa a yanayin rayuwa, hauhawar jijiyoyin jini, raguwar girma da ci gaban tunani a cikin yara.
- Cobalt yana daga cikin bitamin B12. Yana kunna enzymes na ƙarancin acid mai narkewa da folic acid metabolism.
- 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.
- Chrome shiga cikin tsara matakan glucose na jini, yana inganta tasirin insulin. Rashin ƙarfi yana haifar da raunin haƙuri.
Tags: abun cikin kalori 143 kcal, abun da ke cikin sinadarai, darajar abinci mai gina jiki, bitamin, ma'adanai, abin da ke da amfani ga Shark katran, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani Shark katran
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.