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 | 29 kCal | 1684 kCal | 1.7% | 5.9% | 5807 g |
| sunadaran | 3.35 g | 76 g | 4.4% | 15.2% | 2269 g |
| fats | 0.42 g | 56 g | 0.8% | 2.8% | 13333 g |
| carbohydrates | 1.58 g | 219 g | 0.7% | 2.4% | 13861 g |
| Fatar Alimentary | 3.4 g | 20 g | 17% | 58.6% | 588 g |
| Water | 90.4 g | 2273 g | 4% | 13.8% | 2514 g |
| Ash | 0.85 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 538 μg | 900 μg | 59.8% | 206.2% | 167 g |
| beta carotenes | 6.459 MG | 5 MG | 129.2% | 445.5% | 77 g |
| Lutein + Zeaxanthin | 11915 μg | ~ | |||
| Vitamin B1, thiamine | 0.054 MG | 1.5 MG | 3.6% | 12.4% | 2778 g |
| Vitamin B2, riboflavin | 0.074 MG | 1.8 MG | 4.1% | 14.1% | 2432 g |
| Vitamin B4, choline | 0.5 MG | 500 MG | 0.1% | 0.3% | 100000 g |
| Vitamin B5, pantothenic | 0.069 MG | 5 MG | 1.4% | 4.8% | 7246 g |
| Vitamin B6, pyridoxine | 0.067 MG | 2 MG | 3.4% | 11.7% | 2985 g |
| Vitamin B9, folate | 39 μg | 400 μg | 9.8% | 33.8% | 1026 g |
| Vitamin C, ascorbic | 21.8 MG | 90 MG | 24.2% | 83.4% | 413 g |
| Vitamin E, alpha tocopherol, TE | 2.66 MG | 15 MG | 17.7% | 61% | 564 g |
| Vitamin K, phylloquinone | 518.9 μg | 120 μg | 432.4% | 1491% | 23 g |
| Vitamin PP, NO | 0.468 MG | 20 MG | 2.3% | 7.9% | 4274 g |
| macronutrients | |||||
| Potassium, K | 224 MG | 2500 MG | 9% | 31% | 1116 g |
| Kalshiya, Ca | 152 MG | 1000 MG | 15.2% | 52.4% | 658 g |
| Magnesium, MG | 26 MG | 400 MG | 6.5% | 22.4% | 1538 g |
| Sodium, Na | 15 MG | 1300 MG | 1.2% | 4.1% | 8667 g |
| Sulfur, S | 33.5 MG | 1000 MG | 3.4% | 11.7% | 2985 g |
| Phosphorus, P. | 34 MG | 800 MG | 4.3% | 14.8% | 2353 g |
| Gano Abubuwa | |||||
| Irin, Fe | 1.94 MG | 18 MG | 10.8% | 37.2% | 928 g |
| Manganese, mn | 0.475 MG | 2 MG | 23.8% | 82.1% | 421 g |
| Tagulla, Cu | 150 μg | 1000 μg | 15% | 51.7% | 667 g |
| Selenium, Idan | 1.2 μg | 55 μg | 2.2% | 7.6% | 4583 g |
| Tutiya, Zn | 0.41 MG | 12 MG | 3.4% | 11.7% | 2927 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 0.75 g | max 100 г | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.21 g | ~ | |||
| valine | 0.228 g | ~ | |||
| Tarihin * | 0.081 g | ~ | |||
| Isoleucine | 0.173 g | ~ | |||
| leucine | 0.307 g | ~ | |||
| lysine | 0.218 g | ~ | |||
| methionine | 0.076 g | ~ | |||
| threonine | 0.184 g | ~ | |||
| tryptophan | 0.058 g | ~ | |||
| phenylalanine | 0.206 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.229 g | ~ | |||
| Aspartic acid | 0.353 g | ~ | |||
| glycine | 0.201 g | ~ | |||
| Glutamic acid | 0.457 g | ~ | |||
| Proline | 0.158 g | ~ | |||
| serine | 0.137 g | ~ | |||
| tyrosin | 0.13 g | ~ | |||
| cysteine | 0.038 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.099 g | max 18.7 г | |||
| 8:0 | 0.002 g | ~ | |||
| 10: 0 Tafiya | 0.002 g | ~ | |||
| 12:0 Lauric | 0.002 g | ~ | |||
| 14: 0 Myristic | 0.004 g | ~ | |||
| 16: 0 Dabino | 0.076 g | ~ | |||
| 18: 0 Stearin | 0.014 g | ~ | |||
| Monounsaturated mai kitse | 0.028 g | min 16.8g | 0.2% | 0.7% | |
| 16: 1 Palmitoleic | 0.02 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.007 g | ~ | |||
| Polyunsaturated mai kitse | 0.17 g | daga 11.2 to 20.6 | 1.5% | 5.2% | |
| 18: 2 Linoleic | 0.051 g | ~ | |||
| 18: 3 Linolenic | 0.119 g | ~ | |||
| Omega-3 fatty acid | 0.119 g | daga 0.9 to 3.7 | 13.2% | 45.5% | |
| Omega-6 fatty acid | 0.051 g | daga 4.7 to 16.8 | 1.1% | 3.8% |
Theimar makamashi ita ce 29 kcal.
- kofin = 164 g (47.6 kCal)
- kunshin (oz 10) ya samar = 220 g (63.8 kCal)
Turnips, ganye, daskararre, Boiled, babu gishiri mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 59,8%, beta-carotene - 129,2%, bitamin C - 24,2%, bitamin E - 17,7%, bitamin K - 432,4%, alli - 15,2%, manganese - 23,8%, jan ƙarfe - 15%
- 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 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.
- 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.
- 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.
Tags: abun ciki na caloric 29 kcal, abun da ke tattare da sinadaran, darajar abinci mai gina jiki, bitamin, ma'adanai, menene amfanin Turnips, ganye, daskararre, Boiled, babu gishiri, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani Turnips, ganye, daskararre, Boiled, babu gishiri.