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 | 20 kCal | 1684 kCal | 1.2% | 6% | 8420 g |
| sunadaran | 1.14 g | 76 g | 1.5% | 7.5% | 6667 g |
| fats | 0.23 g | 56 g | 0.4% | 2% | 24348 g |
| carbohydrates | 0.86 g | 219 g | 0.4% | 2% | 25465 g |
| Fatar Alimentary | 3.5 g | 20 g | 17.5% | 87.5% | 571 g |
| Water | 93.2 g | 2273 g | 4.1% | 20.5% | 2439 g |
| Ash | 1.07 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 381 μg | 900 μg | 42.3% | 211.5% | 236 g |
| beta carotenes | 4.575 MG | 5 MG | 91.5% | 457.5% | 109 g |
| Lutein + Zeaxanthin | 8440 μg | ~ | |||
| Vitamin B1, thiamine | 0.045 MG | 1.5 MG | 3% | 15% | 3333 g |
| Vitamin B2, riboflavin | 0.072 MG | 1.8 MG | 4% | 20% | 2500 g |
| Vitamin B5, pantothenic | 0.274 MG | 5 MG | 5.5% | 27.5% | 1825 g |
| Vitamin B6, pyridoxine | 0.18 MG | 2 MG | 9% | 45% | 1111 g |
| Vitamin B9, folate | 118 μg | 400 μg | 29.5% | 147.5% | 339 g |
| Vitamin C, ascorbic | 27.4 MG | 90 MG | 30.4% | 152% | 328 g |
| Vitamin E, alpha tocopherol, TE | 1.88 MG | 15 MG | 12.5% | 62.5% | 798 g |
| Vitamin K, phylloquinone | 367.6 μg | 120 μg | 306.3% | 1531.5% | 33 g |
| Vitamin PP, NO | 0.411 MG | 20 MG | 2.1% | 10.5% | 4866 g |
| macronutrients | |||||
| Potassium, K | 203 MG | 2500 MG | 8.1% | 40.5% | 1232 g |
| Kalshiya, Ca | 137 MG | 1000 MG | 13.7% | 68.5% | 730 g |
| Magnesium, MG | 22 MG | 400 MG | 5.5% | 27.5% | 1818 g |
| Sodium, Na | 265 MG | 1300 MG | 20.4% | 102% | 491 g |
| Sulfur, S | 11.4 MG | 1000 MG | 1.1% | 5.5% | 8772 g |
| Phosphorus, P. | 29 MG | 800 MG | 3.6% | 18% | 2759 g |
| Gano Abubuwa | |||||
| Irin, Fe | 0.8 MG | 18 MG | 4.4% | 22% | 2250 g |
| Manganese, mn | 0.337 MG | 2 MG | 16.9% | 84.5% | 593 g |
| Tagulla, Cu | 253 μg | 1000 μg | 25.3% | 126.5% | 395 g |
| Selenium, Idan | 0.9 μg | 55 μg | 1.6% | 8% | 6111 g |
| Tutiya, Zn | 0.14 MG | 12 MG | 1.2% | 6% | 8571 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 0.53 g | max 100 г | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.072 g | ~ | |||
| valine | 0.078 g | ~ | |||
| Tarihin * | 0.028 g | ~ | |||
| Isoleucine | 0.059 g | ~ | |||
| leucine | 0.105 g | ~ | |||
| lysine | 0.074 g | ~ | |||
| methionine | 0.026 g | ~ | |||
| threonine | 0.063 g | ~ | |||
| tryptophan | 0.02 g | ~ | |||
| phenylalanine | 0.07 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.078 g | ~ | |||
| Aspartic acid | 0.121 g | ~ | |||
| glycine | 0.069 g | ~ | |||
| Glutamic acid | 0.156 g | ~ | |||
| Proline | 0.054 g | ~ | |||
| serine | 0.047 g | ~ | |||
| tyrosin | 0.044 g | ~ | |||
| cysteine | 0.013 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.053 g | max 18.7 г | |||
| 8:0 | 0.001 g | ~ | |||
| 10: 0 Tafiya | 0.001 g | ~ | |||
| 12:0 Lauric | 0.001 g | ~ | |||
| 14: 0 Myristic | 0.002 g | ~ | |||
| 16: 0 Dabino | 0.041 g | ~ | |||
| 18: 0 Stearin | 0.007 g | ~ | |||
| Monounsaturated mai kitse | 0.015 g | min 16.8g | 0.1% | 0.5% | |
| 16: 1 Palmitoleic | 0.011 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.004 g | ~ | |||
| Polyunsaturated mai kitse | 0.091 g | daga 11.2 to 20.6 | 0.8% | 4% | |
| 18: 2 Linoleic | 0.028 g | ~ | |||
| 18: 3 Linolenic | 0.064 g | ~ | |||
| Omega-3 fatty acid | 0.064 g | daga 0.9 to 3.7 | 7.1% | 35.5% | |
| Omega-6 fatty acid | 0.028 g | daga 4.7 to 16.8 | 0.6% | 3% |
Theimar makamashi ita ce 20 kcal.
- kofin, yankakken = 144 g (28.8 kCal)
Turnip, ganye, tafasa, da gishiri mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 42,3%, beta-carotene - 91,5%, bitamin B9 - 29,5%, bitamin C - 30,4%, bitamin E - 12,5%, bitamin K - 306,3%, alli - 13,7%, manganese - 16,9%, jan ƙarfe - 25,3%
- 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 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 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.
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