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 | 97 kCal | 1684 kCal | 5.8% | 6% | 1736 g |
| sunadaran | 1.4 g | 76 g | 1.8% | 1.9% | 5429 g |
| fats | 0.1 g | 56 g | 0.2% | 0.2% | 56000 g |
| carbohydrates | 20.94 g | 219 g | 9.6% | 9.9% | 1046 g |
| Fatar Alimentary | 3 g | 20 g | 15% | 15.5% | 667 g |
| Water | 73.46 g | 2273 g | 3.2% | 3.3% | 3094 g |
| Ash | 1.1 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.14 MG | 1.5 MG | 9.3% | 9.6% | 1071 g |
| Vitamin B2, riboflavin | 0.2 MG | 1.8 MG | 11.1% | 11.4% | 900 g |
| Vitamin B4, choline | 36.2 MG | 500 MG | 7.2% | 7.4% | 1381 g |
| Vitamin B5, pantothenic | 0.479 MG | 5 MG | 9.6% | 9.9% | 1044 g |
| Vitamin B6, pyridoxine | 0.328 MG | 2 MG | 16.4% | 16.9% | 610 g |
| Vitamin B9, folate | 16 μg | 400 μg | 4% | 4.1% | 2500 g |
| Vitamin C, ascorbic | 4 MG | 90 MG | 4.4% | 4.5% | 2250 g |
| Vitamin E, alpha tocopherol, TE | 1.2 MG | 15 MG | 8% | 8.2% | 1250 g |
| Vitamin K, phylloquinone | 0.3 μg | 120 μg | 0.3% | 0.3% | 40000 g |
| Vitamin PP, NO | 1 MG | 20 MG | 5% | 5.2% | 2000 g |
| macronutrients | |||||
| Potassium, K | 584 MG | 2500 MG | 23.4% | 24.1% | 428 g |
| Kalshiya, Ca | 11 MG | 1000 MG | 1.1% | 1.1% | 9091 g |
| Magnesium, MG | 22 MG | 400 MG | 5.5% | 5.7% | 1818 g |
| Sodium, Na | 14 MG | 1300 MG | 1.1% | 1.1% | 9286 g |
| Sulfur, S | 14 MG | 1000 MG | 1.4% | 1.4% | 7143 g |
| Phosphorus, P. | 63 MG | 800 MG | 7.9% | 8.1% | 1270 g |
| Gano Abubuwa | |||||
| Irin, Fe | 0.06 MG | 18 MG | 0.3% | 0.3% | 30000 g |
| Manganese, mn | 0.331 MG | 2 MG | 16.6% | 17.1% | 604 g |
| Tagulla, Cu | 326 μg | 1000 μg | 32.6% | 33.6% | 307 g |
| Selenium, Idan | 0.7 μg | 55 μg | 1.3% | 1.3% | 7857 g |
| Tutiya, Zn | 0.5 MG | 12 MG | 4.2% | 4.3% | 2400 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 4.8 g | max 100 г | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.026 g | max 18.7 г | |||
| 10: 0 Tafiya | 0.001 g | ~ | |||
| 12:0 Lauric | 0.003 g | ~ | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Dabino | 0.016 g | ~ | |||
| 18: 0 Stearin | 0.004 g | ~ | |||
| Monounsaturated mai kitse | 0.002 g | min 16.8g | |||
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.001 g | ~ | |||
| Polyunsaturated mai kitse | 0.043 g | daga 11.2 to 20.6 | 0.4% | 0.4% | |
| 18: 2 Linoleic | 0.032 g | ~ | |||
| 18: 3 Linolenic | 0.01 g | ~ | |||
| Omega-3 fatty acid | 0.01 g | daga 0.9 to 3.7 | 1.1% | 1.1% | |
| Omega-6 fatty acid | 0.032 g | daga 4.7 to 16.8 | 0.7% | 0.7% |
Theimar makamashi ita ce 97 kcal.
- 0,5 kofin yanka = 62 g (60.1 kCal)
- 4 raƙuman ruwa = 36 g (34.9 kcal)
Gyada na ruwa (matai), danye mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B2 - 11,1%, bitamin B6 - 16,4%, potassium - 23,4%, manganese - 16,6%, jan ƙarfe - 32,6%
- 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.
- 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.
- potassium shine babban ion intracellular wanda ke shiga cikin daidaitawar ruwa, acid da daidaitaccen lantarki, yana shiga cikin hanyoyin motsawar jijiyoyi, ƙarar matsa lamba.
- 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: kalori abun ciki 97 kcal, abun da ke cikin sinadarai, ƙima mai gina jiki, bitamin, ma'adanai, abin da ke da amfani Nut ruwa (matai), danye, kalori, abubuwan gina jiki, kaddarori masu amfani Ruwan goro (matai), danye