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 | 172 kCal | 1684 kCal | 10.2% | 5.9% | 979 g |
| sunadaran | 7.89 g | 76 g | 10.4% | 6% | 963 g |
| fats | 12.95 g | 56 g | 23.1% | 13.4% | 432 g |
| carbohydrates | 5.2 g | 219 g | 2.4% | 1.4% | 4212 g |
| Fatar Alimentary | 0.7 g | 20 g | 3.5% | 2% | 2857 g |
| Water | 70.73 g | 2273 g | 3.1% | 1.8% | 3214 g |
| Ash | 2.52 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 244 μg | 900 μg | 27.1% | 15.8% | 369 g |
| Retinol | 0.12 MG | ~ | |||
| alpha carotenes | 3 μg | ~ | |||
| beta carotenes | 1.493 MG | 5 MG | 29.9% | 17.4% | 335 g |
| beta Cryptoxanthin | 2 μg | ~ | |||
| Lutein + Zeaxanthin | 3249 μg | ~ | |||
| Vitamin B1, thiamine | 0.082 MG | 1.5 MG | 5.5% | 3.2% | 1829 g |
| Vitamin B2, riboflavin | 0.263 MG | 1.8 MG | 14.6% | 8.5% | 684 g |
| Vitamin B4, choline | 61 MG | 500 MG | 12.2% | 7.1% | 820 g |
| Vitamin B5, pantothenic | 0.438 MG | 5 MG | 8.8% | 5.1% | 1142 g |
| Vitamin B6, pyridoxine | 0.098 MG | 2 MG | 4.9% | 2.8% | 2041 g |
| Vitamin B9, folate | 77 μg | 400 μg | 19.3% | 11.2% | 519 g |
| Vitamin B12, Cobalamin | 0.4 μg | 3 μg | 13.3% | 7.7% | 750 g |
| Vitamin C, ascorbic | 7.3 MG | 90 MG | 8.1% | 4.7% | 1233 g |
| Vitamin D, calciferol | 0.8 μg | 10 μg | 8% | 4.7% | 1250 g |
| Vitamin D3, cholecalciferol | 0.8 μg | ~ | |||
| Vitamin E, alpha tocopherol, TE | 0.93 MG | 15 MG | 6.2% | 3.6% | 1613 g |
| beta tocopherol | 0.01 MG | ~ | |||
| Yankin Tocopherol | 0.16 MG | ~ | |||
| Vitamin K, phylloquinone | 126.5 μg | 120 μg | 105.4% | 61.3% | 95 g |
| Vitamin PP, NO | 0.479 MG | 20 MG | 2.4% | 1.4% | 4175 g |
| Betaine | 29.9 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 231 MG | 2500 MG | 9.2% | 5.3% | 1082 g |
| Kalshiya, Ca | 165 MG | 1000 MG | 16.5% | 9.6% | 606 g |
| Magnesium, MG | 30 MG | 400 MG | 7.5% | 4.4% | 1333 g |
| Sodium, Na | 566 MG | 1300 MG | 43.5% | 25.3% | 230 g |
| Sulfur, S | 78.9 MG | 1000 MG | 7.9% | 4.6% | 1267 g |
| Phosphorus, P. | 139 MG | 800 MG | 17.4% | 10.1% | 576 g |
| Gano Abubuwa | |||||
| Irin, Fe | 1.19 MG | 18 MG | 6.6% | 3.8% | 1513 g |
| Manganese, mn | 0.269 MG | 2 MG | 13.5% | 7.8% | 743 g |
| Tagulla, Cu | 59 μg | 1000 μg | 5.9% | 3.4% | 1695 g |
| Selenium, Idan | 11.1 μg | 55 μg | 20.2% | 11.7% | 495 g |
| Fluorin, F | 4.7 μg | 4000 μg | 0.1% | 0.1% | 85106 g |
| Tutiya, Zn | 0.85 MG | 12 MG | 7.1% | 4.1% | 1412 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 1.85 g | max 100 г | |||
| galactose | 0.04 g | ~ | |||
| Glucose (dextrose) | 0.08 g | ~ | |||
| lactose | 1.51 g | ~ | |||
| maltose | 0.03 g | ~ | |||
| sucrose | 0.06 g | ~ | |||
| fructose | 0.05 g | ~ | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.366 g | ~ | |||
| valine | 0.505 g | ~ | |||
| Tarihin * | 0.229 g | ~ | |||
| Isoleucine | 0.45 g | ~ | |||
| leucine | 0.708 g | ~ | |||
| lysine | 0.558 g | ~ | |||
| methionine | 0.207 g | ~ | |||
| threonine | 0.308 g | ~ | |||
| tryptophan | 0.108 g | ~ | |||
| phenylalanine | 0.406 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.323 g | ~ | |||
| Aspartic acid | 0.627 g | ~ | |||
| glycine | 0.216 g | ~ | |||
| Glutamic acid | 1.556 g | ~ | |||
| Proline | 0.646 g | ~ | |||
| serine | 0.467 g | ~ | |||
| tyrosin | 0.35 g | ~ | |||
| cysteine | 0.095 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 118 MG | max 300 MG | |||
| Acikin acid | |||||
| transgender | 0.188 g | max 1.9 г | |||
| fats mai ƙarancin nauyi | 0.171 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 6.091 g | max 18.7 г | |||
| 4: 0 Mai | 0.314 g | ~ | |||
| Nailan 6-0 | 0.189 g | ~ | |||
| 8:0 | 0.116 g | ~ | |||
| 10: 0 Tafiya | 0.227 g | ~ | |||
| 12:0 Lauric | 0.224 g | ~ | |||
| 14: 0 Myristic | 0.858 g | ~ | |||
| 15: 0 Pentadecanoic | 0.001 g | ~ | |||
| 16: 0 Dabino | 2.89 g | ~ | |||
| 17-0 margarine | 0.035 g | ~ | |||
| 18: 0 Stearin | 1.225 g | ~ | |||
| 20:0 Arachinic | 0.01 g | ~ | |||
| 22: 0 Farawa | 0.002 g | ~ | |||
| 24: 0 Lignoceric | 0.001 g | ~ | |||
| Monounsaturated mai kitse | 3.021 g | min 16.8g | 18% | 10.5% | |
| 14:1 Myristoleic | 0.001 g | ~ | |||
| 16: 1 Palmitoleic | 0.215 g | ~ | |||
| 18: 1 Olein (Omega-9) | 2.793 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.011 g | ~ | |||
| 22: 1 Erucova (omega-9) | 0.001 g | ~ | |||
| Polyunsaturated mai kitse | 0.61 g | daga 11.2 to 20.6 | 5.4% | 3.1% | |
| 18: 2 Linoleic | 0.467 g | ~ | |||
| 18: 3 Linolenic | 0.111 g | ~ | |||
| 20: 4 Arachidonic | 0.025 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 g | ~ | |||
| Omega-3 fatty acid | 0.119 g | daga 0.9 to 3.7 | 13.2% | 7.7% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.007 g | ~ | |||
| Omega-6 fatty acid | 0.492 g | daga 4.7 to 16.8 | 10.5% | 6.1% |
Theimar makamashi ita ce 172 kcal.
- kofin = 136 g (233.9 kCal)
- girbin girke-girke = 813 g (1398.4 kCal)
Bugun alayyahu mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 27,1%, beta-carotene - 29,9%, bitamin B2 - 14,6%, choline - 12,2%, bitamin B9 - 19,3%, bitamin B12 - 13,3%, bitamin K - 105,4%, alli - 16,5%, phosphorus - 17,4%, manganese - 13,5%, selenium - 20,2%
- 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.
- 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 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 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 K yana daidaita daskarewar jini. Rashin bitamin K yana haifar da ƙaruwar lokacin daskarewar jini, saukar da abun ciki na prothrombin a cikin jini.
- 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.
- 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.
- 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.
- 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 172 kcal, abun da ke cikin sinadarai, darajar abinci mai gina jiki, bitamin, ma'adanai, ta yaya alayyafo yake amfani, da adadin kuzari, da na gina jiki, da kaddarorin da ake amfani da su