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 | 22 kCal | 1684 kCal | 1.3% | 5.9% | 7655 g |
| sunadaran | 0.6 g | 76 g | 0.8% | 3.6% | 12667 g |
| fats | 0.1 g | 56 g | 0.2% | 0.9% | 56000 g |
| carbohydrates | 3.79 g | 219 g | 1.7% | 7.7% | 5778 g |
| Fatar Alimentary | 0.8 g | 20 g | 4% | 18.2% | 2500 g |
| Water | 93.5 g | 2273 g | 4.1% | 18.6% | 2431 g |
| Ash | 1.21 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 78 μg | 900 μg | 8.7% | 39.5% | 1154 g |
| alpha carotenes | 210 μg | ~ | |||
| beta carotenes | 0.83 MG | 5 MG | 16.6% | 75.5% | 602 g |
| Lycopene | 9660 μg | ~ | |||
| Lutein + Zeaxanthin | 80 μg | ~ | |||
| Vitamin B1, thiamine | 0.04 MG | 1.5 MG | 2.7% | 12.3% | 3750 g |
| Vitamin B2, riboflavin | 0.03 MG | 1.8 MG | 1.7% | 7.7% | 6000 g |
| Vitamin B4, choline | 7.2 MG | 500 MG | 1.4% | 6.4% | 6944 g |
| Vitamin B6, pyridoxine | 0.14 MG | 2 MG | 7% | 31.8% | 1429 g |
| Vitamin B9, folate | 21 μg | 400 μg | 5.3% | 24.1% | 1905 g |
| Vitamin C, ascorbic | 27.7 MG | 90 MG | 30.8% | 140% | 325 g |
| Vitamin E, alpha tocopherol, TE | 0.32 MG | 15 MG | 2.1% | 9.5% | 4688 g |
| Vitamin K, phylloquinone | 5.3 μg | 120 μg | 4.4% | 20% | 2264 g |
| Vitamin PP, NO | 0.73 MG | 20 MG | 3.7% | 16.8% | 2740 g |
| macronutrients | |||||
| Potassium, K | 193 MG | 2500 MG | 7.7% | 35% | 1295 g |
| Kalshiya, Ca | 11 MG | 1000 MG | 1.1% | 5% | 9091 g |
| Magnesium, MG | 11 MG | 400 MG | 2.8% | 12.7% | 3636 g |
| Sodium, Na | 58 MG | 1300 MG | 4.5% | 20.5% | 2241 g |
| Sulfur, S | 6 MG | 1000 MG | 0.6% | 2.7% | 16667 g |
| Phosphorus, P. | 17 MG | 800 MG | 2.1% | 9.5% | 4706 g |
| Gano Abubuwa | |||||
| Irin, Fe | 0.42 MG | 18 MG | 2.3% | 10.5% | 4286 g |
| Tagulla, Cu | 200 μg | 1000 μg | 20% | 90.9% | 500 g |
| Selenium, Idan | 0.5 μg | 55 μg | 0.9% | 4.1% | 11000 g |
| Tutiya, Zn | 0.2 MG | 12 MG | 1.7% | 7.7% | 6000 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 3.28 g | max 100 г | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.014 g | max 18.7 г | |||
| 16: 0 Dabino | 0.01 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Monounsaturated mai kitse | 0.016 g | min 16.8g | 0.1% | 0.5% | |
| 18: 1 Olein (Omega-9) | 0.016 g | ~ | |||
| Polyunsaturated mai kitse | 0.042 g | daga 11.2 to 20.6 | 0.4% | 1.8% | |
| 18: 2 Linoleic | 0.04 g | ~ | |||
| 18: 3 Linolenic | 0.001 g | ~ | |||
| Omega-3 fatty acid | 0.001 g | daga 0.9 to 3.7 | 0.1% | 0.5% | |
| Omega-6 fatty acid | 0.04 g | daga 4.7 to 16.8 | 0.9% | 4.1% |
Theimar makamashi ita ce 22 kcal.
- kofin = 242 g (53.2 kCal)
- fl oz = 30.2 g (6.6 kcal)
Rage tumatir gishiri da ruwan 'ya'yan itace mai arziki a cikin bitamin da kuma ma'adanai kamar: beta-carotene - 16,6%, bitamin C - 30,8%, jan ƙarfe - 20%
- B-carotene shine provitamin A kuma yana da abubuwan antioxidant. 6 mcg na beta-carotene yayi daidai da 1 mcg na bitamin A.
- 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.
- 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.
Tags: kalori abun ciki 22 kcal, abun da ke cikin sinadarai, ƙima mai gina jiki, bitamin, ma'adanai, abin da ke da amfani Tumatir da ruwan 'ya'yan itace, tare da rage abun gishiri, kalori, abubuwan gina jiki, kaddarorin amfani Tumatir da ruwan' ya'yan itace, tare da rage yawan gishiri