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 | 162 kCal | 1684 kCal | 9.6% | 5.9% | 1040 g |
| sunadaran | 1.6 g | 76 g | 2.1% | 1.3% | 4750 g |
| fats | 0.34 g | 56 g | 0.6% | 0.4% | 16471 g |
| carbohydrates | 14.12 g | 219 g | 6.4% | 4% | 1551 g |
| Fatar Alimentary | 24.1 g | 20 g | 120.5% | 74.4% | 83 g |
| Water | 58.66 g | 2273 g | 2.6% | 1.6% | 3875 g |
| Ash | 1.18 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 217 μg | 900 μg | 24.1% | 14.9% | 415 g |
| alpha carotenes | 31 μg | ~ | |||
| beta carotenes | 2.35 MG | 5 MG | 47% | 29% | 213 g |
| beta Cryptoxanthin | 483 μg | ~ | |||
| Lycopene | 6800 μg | ~ | |||
| Lutein + Zeaxanthin | 2001 μg | ~ | |||
| Vitamin B1, thiamine | 0.016 MG | 1.5 MG | 1.1% | 0.7% | 9375 g |
| Vitamin B2, riboflavin | 0.166 MG | 1.8 MG | 9.2% | 5.7% | 1084 g |
| Vitamin B4, choline | 12 MG | 500 MG | 2.4% | 1.5% | 4167 g |
| Vitamin B5, pantothenic | 0.8 MG | 5 MG | 16% | 9.9% | 625 g |
| Vitamin B6, pyridoxine | 0.076 MG | 2 MG | 3.8% | 2.3% | 2632 g |
| Vitamin C, ascorbic | 426 MG | 90 MG | 473.3% | 292.2% | 21 g |
| Vitamin E, alpha tocopherol, TE | 5.84 MG | 15 MG | 38.9% | 24% | 257 g |
| beta tocopherol | 0.05 MG | ~ | |||
| Yankin Tocopherol | 1.34 MG | ~ | |||
| tocopherol | 0.14 MG | ~ | |||
| Vitamin K, phylloquinone | 25.9 μg | 120 μg | 21.6% | 13.3% | 463 g |
| Vitamin PP, NO | 1.3 MG | 20 MG | 6.5% | 4% | 1538 g |
| Betaine | 2.9 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 429 MG | 2500 MG | 17.2% | 10.6% | 583 g |
| Kalshiya, Ca | 169 MG | 1000 MG | 16.9% | 10.4% | 592 g |
| Magnesium, MG | 69 MG | 400 MG | 17.3% | 10.7% | 580 g |
| Sodium, Na | 4 MG | 1300 MG | 0.3% | 0.2% | 32500 g |
| Sulfur, S | 16 MG | 1000 MG | 1.6% | 1% | 6250 g |
| Phosphorus, P. | 61 MG | 800 MG | 7.6% | 4.7% | 1311 g |
| Gano Abubuwa | |||||
| Irin, Fe | 1.06 MG | 18 MG | 5.9% | 3.6% | 1698 g |
| Manganese, mn | 1.02 MG | 2 MG | 51% | 31.5% | 196 g |
| Tagulla, Cu | 113 μg | 1000 μg | 11.3% | 7% | 885 g |
| Tutiya, Zn | 0.25 MG | 12 MG | 2.1% | 1.3% | 4800 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 2.58 g | max 100 г | |||
| Glucose (dextrose) | 1.34 g | ~ | |||
| sucrose | 0.07 g | ~ | |||
| fructose | 1.16 g | ~ |
Theimar makamashi ita ce 162 kcal.
Daji ya tashi, Arewacin Amurka mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 24,1%, beta-carotene - 47%, bitamin B5 - 16%, bitamin C - 473,3%, bitamin E - 38,9%, bitamin K - 21,6%, potassium - 17,2%, alli - 16,9%, magnesium - 17,3%, manganese - 51%, jan ƙarfe - 11,3%
- 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 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 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.
- potassium shine babban ion intracellular wanda ke shiga cikin daidaitawar ruwa, acid da daidaitaccen lantarki, yana shiga cikin hanyoyin motsawar jijiyoyi, ƙarar matsa lamba.
- 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.
- 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.
- 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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