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 | 23 kCal | 1684 kCal | 1.4% | 6.1% | 7322 g |
| sunadaran | 2.9 g | 76 g | 3.8% | 16.5% | 2621 g |
| fats | 0.3 g | 56 g | 0.5% | 2.2% | 18667 g |
| carbohydrates | 2 g | 219 g | 0.9% | 3.9% | 10950 g |
| kwayoyin acid | 0.1 g | ~ | |||
| Fatar Alimentary | 1.3 g | 20 g | 6.5% | 28.3% | 1538 g |
| Water | 91.6 g | 2273 g | 4% | 17.4% | 2481 g |
| Ash | 1.8 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 750 μg | 900 μg | 83.3% | 362.2% | 120 g |
| beta carotenes | 4.5 MG | 5 MG | 90% | 391.3% | 111 g |
| Vitamin B1, thiamine | 0.1 MG | 1.5 MG | 6.7% | 29.1% | 1500 g |
| Vitamin B2, riboflavin | 0.25 MG | 1.8 MG | 13.9% | 60.4% | 720 g |
| Vitamin B4, choline | 18 MG | 500 MG | 3.6% | 15.7% | 2778 g |
| Vitamin B5, pantothenic | 0.3 MG | 5 MG | 6% | 26.1% | 1667 g |
| Vitamin B6, pyridoxine | 0.1 MG | 2 MG | 5% | 21.7% | 2000 g |
| Vitamin B9, folate | 80 μg | 400 μg | 20% | 87% | 500 g |
| Vitamin C, ascorbic | 55 MG | 90 MG | 61.1% | 265.7% | 164 g |
| Vitamin E, alpha tocopherol, TE | 2.5 MG | 15 MG | 16.7% | 72.6% | 600 g |
| Vitamin H, Biotin | 0.1 μg | 50 μg | 0.2% | 0.9% | 50000 g |
| Vitamin K, phylloquinone | 482.9 μg | 120 μg | 402.4% | 1749.6% | 25 g |
| Vitamin PP, NO | 1.2 MG | 20 MG | 6% | 26.1% | 1667 g |
| niacin | 0.6 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 774 MG | 2500 MG | 31% | 134.8% | 323 g |
| Kalshiya, Ca | 106 MG | 1000 MG | 10.6% | 46.1% | 943 g |
| Silinda, Si | 51.2 MG | 30 MG | 170.7% | 742.2% | 59 g |
| Magnesium, MG | 82 MG | 400 MG | 20.5% | 89.1% | 488 g |
| Sodium, Na | 24 MG | 1300 MG | 1.8% | 7.8% | 5417 g |
| Sulfur, S | 28.6 MG | 1000 MG | 2.9% | 12.6% | 3497 g |
| Phosphorus, P. | 83 MG | 800 MG | 10.4% | 45.2% | 964 g |
| Chlorine, Kl | 43.5 MG | 2300 MG | 1.9% | 8.3% | 5287 g |
| Gano Abubuwa | |||||
| Aluminium, Al | 104 μg | ~ | |||
| Bohr, B. | 37.1 μg | ~ | |||
| Vanadium, V | 7.9 μg | ~ | |||
| Irin, Fe | 13.51 MG | 18 MG | 75.1% | 326.5% | 133 g |
| Iodine, Ni | 15.9 μg | 150 μg | 10.6% | 46.1% | 943 g |
| Cobalt, Ko | 1.6 μg | 10 μg | 16% | 69.6% | 625 g |
| Lithium, Li | 0.7 μg | ~ | |||
| Manganese, mn | 0.897 MG | 2 MG | 44.9% | 195.2% | 223 g |
| Tagulla, Cu | 13 μg | 1000 μg | 1.3% | 5.7% | 7692 g |
| Molybdenum, Mo. | 5.2 μg | 70 μg | 7.4% | 32.2% | 1346 g |
| Nickel, ni | 1.4 μg | ~ | |||
| Judium, RB | 18.7 μg | ~ | |||
| Selenium, Idan | 1 μg | 55 μg | 1.8% | 7.8% | 5500 g |
| Strontium, Sar. | 67 μg | ~ | |||
| Fluorin, F | 44.6 μg | 4000 μg | 1.1% | 4.8% | 8969 g |
| Chrome, Kr | 2.8 μg | 50 μg | 5.6% | 24.3% | 1786 g |
| Tutiya, Zn | 0.53 MG | 12 MG | 4.4% | 19.1% | 2264 g |
| Abincin da ke narkewa | |||||
| Sitaci da dextrins | 0.1 g | ~ | |||
| Mono- da disaccharides (sugars) | 1.9 g | max 100 г | |||
| Mahimmancin Amino Acids | 0.851 g | ~ | |||
| Arginine da * | 0.13 g | ~ | |||
| valine | 0.133 g | ~ | |||
| Tarihin * | 0.051 g | ~ | |||
| Isoleucine | 0.106 g | ~ | |||
| leucine | 0.15 g | ~ | |||
| lysine | 0.156 g | ~ | |||
| methionine | 0.034 g | ~ | |||
| Methionine + Cysteine | 0.06 g | ~ | |||
| threonine | 0.112 g | ~ | |||
| tryptophan | 0.039 g | ~ | |||
| phenylalanine | 0.121 g | ~ | |||
| Phenylalanine + Tyrosine | 0.21 g | ~ | |||
| Amino acid mai sauyawa | 1.263 g | ~ | |||
| alanine | 0.127 g | ~ | |||
| Aspartic acid | 0.227 g | ~ | |||
| glycine | 0.106 g | ~ | |||
| Glutamic acid | 0.318 g | ~ | |||
| Proline | 0.096 g | ~ | |||
| serine | 0.092 g | ~ | |||
| tyrosin | 0.093 g | ~ | |||
| cysteine | 0.023 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.1 g | max 18.7 г | |||
| Polyunsaturated mai kitse | |||||
| Omega-3 fatty acid | 0.138 g | daga 0.9 to 3.7 | 15.3% | 66.5% | |
| Omega-6 fatty acid | 0.026 g | daga 4.7 to 16.8 | 0.6% | 2.6% |
Theimar makamashi ita ce 23 kcal.
alayyafo mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 83,3%, beta-carotene - 90%, bitamin B2 - 13,9%, bitamin B9 - 20%, bitamin C - 61,1%, bitamin E - 16,7, 402,4, 31%, bitamin K - 170,7%, potassium - 20,5%, silicon - 75,1%, magnesium - 16%, baƙin ƙarfe - 44,9%, cobalt - XNUMX%, manganese - XNUMX%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- B-carotene shine provitamin A kuma yana da abubuwan antioxidant. 6 mcg na beta-carotene yayi daidai da 1 mcg na bitamin A.
- 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.
- 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 C shiga cikin halayen redox, aiki na tsarin rigakafi, yana inganta karɓar ƙarfe. Rashin rashi na haifar da sako-sako da cizon gumis, toshewar hanci saboda karɓaɓɓiyar izinin aiki da rauni na kumburin jini.
- 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 K yana daidaita daskarewar jini. Rashin bitamin K yana haifar da ƙaruwar lokacin daskarewar jini, saukar da abun ciki na prothrombin a cikin jini.
- potassium shine babban ion intracellular wanda ke shiga cikin daidaitawar ruwa, acid da daidaitaccen lantarki, yana shiga cikin hanyoyin motsawar jijiyoyi, ƙarar matsa lamba.
- 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.
- 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.
RIKON SPINACH
Tags: abun cikin kalori 23 kcal, abun da ke cikin sinadarai, darajar abinci mai gina jiki, bitamin, ma'adanai, yadda alayyafo yake da amfani, adadin kuzari, abubuwan gina jiki, kayan amfani na alayyafo
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.