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 | 148 kCal | 1684 kCal | 8.8% | 5.9% | 1138 g |
| sunadaran | 20.77 g | 76 g | 27.3% | 18.4% | 366 g |
| fats | 6.61 g | 56 g | 11.8% | 8% | 847 g |
| Water | 71.42 g | 2273 g | 3.1% | 2.1% | 3183 g |
| Ash | 1.17 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 17 μg | 900 μg | 1.9% | 1.3% | 5294 g |
| Retinol | 0.017 MG | ~ | |||
| Vitamin B1, thiamine | 0.35 MG | 1.5 MG | 23.3% | 15.7% | 429 g |
| Vitamin B2, riboflavin | 0.33 MG | 1.8 MG | 18.3% | 12.4% | 545 g |
| Vitamin B4, choline | 65 MG | 500 MG | 13% | 8.8% | 769 g |
| Vitamin B5, pantothenic | 1.94 MG | 5 MG | 38.8% | 26.2% | 258 g |
| Vitamin B6, pyridoxine | 0.2 MG | 2 MG | 10% | 6.8% | 1000 g |
| Vitamin B9, folate | 13 μg | 400 μg | 3.3% | 2.2% | 3077 g |
| Vitamin B12, Cobalamin | 7.79 μg | 3 μg | 259.7% | 175.5% | 39 g |
| Vitamin C, ascorbic | 0.5 MG | 90 MG | 0.6% | 0.4% | 18000 g |
| Vitamin D, calciferol | 3.9 μg | 10 μg | 39% | 26.4% | 256 g |
| Vitamin D3, cholecalciferol | 3.9 μg | ~ | |||
| Vitamin E, alpha tocopherol, TE | 0.2 MG | 15 MG | 1.3% | 0.9% | 7500 g |
| Vitamin K, phylloquinone | 0.1 μg | 120 μg | 0.1% | 0.1% | 120000 g |
| Vitamin PP, NO | 4.5 MG | 20 MG | 22.5% | 15.2% | 444 g |
| macronutrients | |||||
| Potassium, K | 361 MG | 2500 MG | 14.4% | 9.7% | 693 g |
| Kalshiya, Ca | 43 MG | 1000 MG | 4.3% | 2.9% | 2326 g |
| Magnesium, MG | 22 MG | 400 MG | 5.5% | 3.7% | 1818 g |
| Sodium, Na | 52 MG | 1300 MG | 4% | 2.7% | 2500 g |
| Sulfur, S | 207.7 MG | 1000 MG | 20.8% | 14.1% | 481 g |
| Phosphorus, P. | 245 MG | 800 MG | 30.6% | 20.7% | 327 g |
| Gano Abubuwa | |||||
| Irin, Fe | 1.5 MG | 18 MG | 8.3% | 5.6% | 1200 g |
| Manganese, mn | 0.851 MG | 2 MG | 42.6% | 28.8% | 235 g |
| Tagulla, Cu | 188 μg | 1000 μg | 18.8% | 12.7% | 532 g |
| Selenium, Idan | 12.6 μg | 55 μg | 22.9% | 15.5% | 437 g |
| Tutiya, Zn | 0.66 MG | 12 MG | 5.5% | 3.7% | 1818 g |
| Mahimmancin Amino Acids | |||||
| Arginine da * | 1.243 g | ~ | |||
| valine | 1.07 g | ~ | |||
| Tarihin * | 0.611 g | ~ | |||
| Isoleucine | 0.957 g | ~ | |||
| leucine | 1.688 g | ~ | |||
| lysine | 1.907 g | ~ | |||
| methionine | 0.615 g | ~ | |||
| threonine | 0.911 g | ~ | |||
| tryptophan | 0.233 g | ~ | |||
| phenylalanine | 0.811 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 1.256 g | ~ | |||
| Aspartic acid | 2.127 g | ~ | |||
| glycine | 0.997 g | ~ | |||
| Glutamic acid | 3.1 g | ~ | |||
| Proline | 0.734 g | ~ | |||
| serine | 0.847 g | ~ | |||
| tyrosin | 0.701 g | ~ | |||
| cysteine | 0.223 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 58 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 1.149 g | max 18.7 г | |||
| 14: 0 Myristic | 0.185 g | ~ | |||
| 16: 0 Dabino | 0.815 g | ~ | |||
| 18: 0 Stearin | 0.148 g | ~ | |||
| Monounsaturated mai kitse | 3.254 g | min 16.8g | 19.4% | 13.1% | |
| 16: 1 Palmitoleic | 0.701 g | ~ | |||
| 18: 1 Olein (Omega-9) | 1.44 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.28 g | ~ | |||
| 22: 1 Erucova (omega-9) | 0.83 g | ~ | |||
| Polyunsaturated mai kitse | 1.499 g | daga 11.2 to 20.6 | 13.4% | 9.1% | |
| 18: 2 Linoleic | 0.175 g | ~ | |||
| 18: 3 Linolenic | 0.155 g | ~ | |||
| 18: 4 Styoride Omega-3 | 0.064 g | ~ | |||
| 20: 4 Arachidonic | 0.189 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.202 g | ~ | |||
| Omega-3 fatty acid | 1.132 g | daga 0.9 to 3.7 | 100% | 67.6% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.183 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.528 g | ~ | |||
| Omega-6 fatty acid | 0.364 g | daga 4.7 to 16.8 | 7.7% | 5.2% |
Theimar makamashi ita ce 148 kcal.
- 3 oz = 85 g (125.8 kCal)
- fillet = 79 g (116.9 kcal)
Trout, kowane iri mai arziki a cikin bitamin da ma'adanai kamar: bitamin B1 - 23,3%, bitamin B2 - 18,3% choline - 13%, bitamin B5 - 38,8%, bitamin B12 - 259,7%, bitamin D - 39%. , bitamin PP - 22,5%, potassium - 14,4%, phosphorus - 30,6%, manganese - 42,6%, jan karfe - 18,8%, selenium - 22,9%
- Vitamin B1 yana daga cikin mahimman enzymes na carbohydrate da kuzarin kuzari, waɗanda ke ba wa jiki kuzari da abubuwa filastik, da kuma maye gurbin amino acid mai rassa. Rashin wannan bitamin yana haifar da mummunan cuta na juyayi, narkewa da tsarin jijiyoyin jini.
- 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 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 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 D yana kula da homeostasis na alli da phosphorus, yana aiwatar da hanyoyin samar da ƙashi. Rashin bitamin D yana haifar da nakasar metabolism na alli da phosphorus a cikin ƙasusuwa, ƙara yawan rarraba abubuwa na ƙashi, wanda ke haifar da haɗarin ƙarar osteoporosis.
- 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.
- 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.
- 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.
Tags: Caloric abun ciki na 148 kcal, abun da ke ciki na sinadarai, ƙimar abinci mai gina jiki, bitamin, ma'adanai, yadda Trout ke da amfani, kowane nau'in, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani na Tushen, kowane iri