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 | 102 kCal | 1684 kCal | 6.1% | 6% | 1651 g |
| sunadaran | 4.8 g | 76 g | 6.3% | 6.2% | 1583 g |
| fats | 0.47 g | 56 g | 0.8% | 0.8% | 11915 g |
| carbohydrates | 19 g | 219 g | 8.7% | 8.5% | 1153 g |
| kwayoyin acid | 2.4 g | ~ | |||
| Fatar Alimentary | 1.1 g | 20 g | 5.5% | 5.4% | 1818 g |
| Water | 70 g | 2273 g | 3.1% | 3% | 3247 g |
| Ash | 2.7 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 300 μg | 900 μg | 33.3% | 32.6% | 300 g |
| beta carotenes | 1.8 MG | 5 MG | 36% | 35.3% | 278 g |
| Vitamin B1, thiamine | 0.15 MG | 1.5 MG | 10% | 9.8% | 1000 g |
| Vitamin B2, riboflavin | 0.17 MG | 1.8 MG | 9.4% | 9.2% | 1059 g |
| Vitamin B4, choline | 38.5 MG | 500 MG | 7.7% | 7.5% | 1299 g |
| Vitamin B5, pantothenic | 0.85 MG | 5 MG | 17% | 16.7% | 588 g |
| Vitamin B6, pyridoxine | 0.63 MG | 2 MG | 31.5% | 30.9% | 317 g |
| Vitamin B9, folate | 25 μg | 400 μg | 6.3% | 6.2% | 1600 g |
| Vitamin C, ascorbic | 45 MG | 90 MG | 50% | 49% | 200 g |
| Vitamin E, alpha tocopherol, TE | 1 MG | 15 MG | 6.7% | 6.6% | 1500 g |
| Vitamin H, Biotin | 4.5 μg | 50 μg | 9% | 8.8% | 1111 g |
| Vitamin K, phylloquinone | 11.4 μg | 120 μg | 9.5% | 9.3% | 1053 g |
| Vitamin PP, NO | 2.6 MG | 20 MG | 13% | 12.7% | 769 g |
| niacin | 1.9 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 875 MG | 2500 MG | 35% | 34.3% | 286 g |
| Kalshiya, Ca | 20 MG | 1000 MG | 2% | 2% | 5000 g |
| Magnesium, MG | 50 MG | 400 MG | 12.5% | 12.3% | 800 g |
| Sodium, Na | 15 MG | 1300 MG | 1.2% | 1.2% | 8667 g |
| Sulfur, S | 51 MG | 1000 MG | 5.1% | 5% | 1961 g |
| Phosphorus, P. | 68 MG | 800 MG | 8.5% | 8.3% | 1176 g |
| Chlorine, Kl | 232 MG | 2300 MG | 10.1% | 9.9% | 991 g |
| Gano Abubuwa | |||||
| Irin, Fe | 2.3 MG | 18 MG | 12.8% | 12.5% | 783 g |
| Iodine, Ni | 9 μg | 150 μg | 6% | 5.9% | 1667 g |
| Cobalt, Ko | 25 μg | 10 μg | 250% | 245.1% | 40 g |
| Manganese, mn | 0.2 MG | 2 MG | 10% | 9.8% | 1000 g |
| Tagulla, Cu | 460 μg | 1000 μg | 46% | 45.1% | 217 g |
| Molybdenum, Mo. | 30 μg | 70 μg | 42.9% | 42.1% | 233 g |
| Selenium, Idan | 5.3 μg | 55 μg | 9.6% | 9.4% | 1038 g |
| Tutiya, Zn | 1.1 MG | 12 MG | 9.2% | 9% | 1091 g |
| Abincin da ke narkewa | |||||
| Sitaci da dextrins | 1 g | ~ | |||
| Mono- da disaccharides (sugars) | 18 g | max 100 г | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.1 g | max 18.7 г | |||
| Polyunsaturated mai kitse | |||||
| Omega-3 fatty acid | 0.007 g | daga 0.9 to 3.7 | 0.8% | 0.8% | |
| Omega-6 fatty acid | 0.152 g | daga 4.7 to 16.8 | 3.2% | 3.1% |
Theimar makamashi ita ce 102 kcal.
- Tebur ɗin abinci (“a saman” ban da abinci mai ruwa) = 30 g (30.6 kcal)
- Shayi (“saman” banda abinci mai ruwa) = 10 g (10.2 kcal)
Tumatir manna. Abincin gwangwani mai arziki a cikin bitamin da ma'adanai irin su: bitamin A - 33,3%, beta-carotene - 36%, bitamin B5 - 17%, bitamin B6 - 31,5%, bitamin C - 50%, bitamin PP - 13% potassium. - 35%, magnesium - 12,5%, iron - 12,8%, cobalt - 250%, jan karfe - 46%, molybdenum - 42,9%
- 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 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 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.
- 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.
- 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.
- 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.
GABATARWA TARE DA SAMUN Tumatir manna. Abincin gwangwani
Tags: Caloric abun ciki 102 kcal, sinadaran abun da ke ciki, sinadirai masu darajar, bitamin, ma'adanai, abin da yake da amfani da tumatir manna. Abincin gwangwani, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani Tumatir manna. Abincin gwangwani
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.