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 | 82 kCal | 1684 kCal | 4.9% | 6% | 2054 g |
| sunadaran | 16.77 g | 76 g | 22.1% | 27% | 453 g |
| fats | 1.2 g | 56 g | 2.1% | 2.6% | 4667 g |
| Water | 79.37 g | 2273 g | 3.5% | 4.3% | 2864 g |
| Ash | 1.2 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 15 μg | 900 μg | 1.7% | 2.1% | 6000 g |
| Retinol | 0.015 MG | ~ | |||
| Vitamin B1, thiamine | 0.05 MG | 1.5 MG | 3.3% | 4% | 3000 g |
| Vitamin B2, riboflavin | 0.085 MG | 1.8 MG | 4.7% | 5.7% | 2118 g |
| Vitamin B4, choline | 80.9 MG | 500 MG | 16.2% | 19.8% | 618 g |
| Vitamin B5, pantothenic | 0.58 MG | 5 MG | 11.6% | 14.1% | 862 g |
| Vitamin B6, pyridoxine | 0.076 MG | 2 MG | 3.8% | 4.6% | 2632 g |
| Vitamin B9, folate | 44 μg | 400 μg | 11% | 13.4% | 909 g |
| Vitamin B12, Cobalamin | 2.15 μg | 3 μg | 71.7% | 87.4% | 140 g |
| Vitamin C, ascorbic | 0.9 MG | 90 MG | 1% | 1.2% | 10000 g |
| Vitamin E, alpha tocopherol, TE | 1.5 MG | 15 MG | 10% | 12.2% | 1000 g |
| Vitamin K, phylloquinone | 0.1 μg | 120 μg | 0.1% | 0.1% | 120000 g |
| Vitamin PP, NO | 2.28 MG | 20 MG | 11.4% | 13.9% | 877 g |
| macronutrients | |||||
| Potassium, K | 296 MG | 2500 MG | 11.8% | 14.4% | 845 g |
| Kalshiya, Ca | 60 MG | 1000 MG | 6% | 7.3% | 1667 g |
| Magnesium, MG | 33 MG | 400 MG | 8.3% | 10.1% | 1212 g |
| Sodium, Na | 94 MG | 1300 MG | 7.2% | 8.8% | 1383 g |
| Sulfur, S | 167.7 MG | 1000 MG | 16.8% | 20.5% | 596 g |
| Phosphorus, P. | 270 MG | 800 MG | 33.8% | 41.2% | 296 g |
| Gano Abubuwa | |||||
| Irin, Fe | 0.83 MG | 18 MG | 4.6% | 5.6% | 2169 g |
| Manganese, mn | 0.522 MG | 2 MG | 26.1% | 31.8% | 383 g |
| Tagulla, Cu | 685 μg | 1000 μg | 68.5% | 83.5% | 146 g |
| Selenium, Idan | 36.7 μg | 55 μg | 66.7% | 81.3% | 150 g |
| Tutiya, Zn | 1.76 MG | 12 MG | 14.7% | 17.9% | 682 g |
| Mahimmancin Amino Acids | |||||
| Arginine da * | 1.463 g | ~ | |||
| valine | 0.786 g | ~ | |||
| Tarihin * | 0.341 g | ~ | |||
| Isoleucine | 0.811 g | ~ | |||
| leucine | 1.329 g | ~ | |||
| lysine | 1.457 g | ~ | |||
| methionine | 0.472 g | ~ | |||
| threonine | 0.676 g | ~ | |||
| tryptophan | 0.234 g | ~ | |||
| phenylalanine | 0.706 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.947 g | ~ | |||
| Aspartic acid | 1.731 g | ~ | |||
| glycine | 1.009 g | ~ | |||
| Glutamic acid | 2.856 g | ~ | |||
| Proline | 0.553 g | ~ | |||
| serine | 0.66 g | ~ | |||
| tyrosin | 0.558 g | ~ | |||
| cysteine | 0.188 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 133 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.181 g | max 18.7 г | |||
| 14: 0 Myristic | 0.005 g | ~ | |||
| 16: 0 Dabino | 0.111 g | ~ | |||
| 18: 0 Stearin | 0.049 g | ~ | |||
| Monounsaturated mai kitse | 0.244 g | min 16.8g | 1.5% | 1.8% | |
| 16: 1 Palmitoleic | 0.027 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.147 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.012 g | ~ | |||
| 22: 1 Erucova (omega-9) | 0.05 g | ~ | |||
| Polyunsaturated mai kitse | 0.367 g | daga 11.2 to 20.6 | 3.3% | 4% | |
| 18: 2 Linoleic | 0.09 g | ~ | |||
| 18: 3 Linolenic | 0.028 g | ~ | |||
| 18: 4 Styoride Omega-3 | 0.001 g | ~ | |||
| 20: 4 Arachidonic | 0.056 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.119 g | ~ | |||
| Omega-3 fatty acid | 0.195 g | daga 0.9 to 3.7 | 21.7% | 26.5% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.047 g | ~ | |||
| Omega-6 fatty acid | 0.146 g | daga 4.7 to 16.8 | 3.1% | 3.8% |
Theimar makamashi ita ce 82 kcal.
- 3 oz = 85 g (69.7 kCal)
Crayfish kogin, daji, tururi mai arziki a cikin bitamin da ma'adanai irin su: choline - 16,2%, bitamin B5 - 11,6%, bitamin B9 - 11%, bitamin B12 - 71,7%, bitamin PP - 11,4%, potassium - 11,8 %, phosphorus - 33,8%, manganese - 26,1%, jan karfe - 68,5%, selenium - 66,7%, zinc - 14,7%
- 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 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 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.
- 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.
- tutiya wani bangare ne na enzymes fiye da 300, yana shiga cikin tsarin hada abubuwa da kuma bazuwar sinadarin carbohydrates, sunadarai, mai, sinadarin nucleic acid kuma a cikin tsarin sarrafa kwayoyin halittu da yawa. Rashin isasshen amfani yana haifar da ƙarancin jini, rashin ƙoshin lafiya na biyu, cutar hanta, lalatawar jima'i, da nakasar tayi. Karatuttukan kwanannan sun bayyana ikon babban zinc don katse shakar jan karfe kuma hakan yana taimakawa ci gaban rashin jini.
Tags: abun ciki na caloric 82 kcal, abun da ke cikin sinadaran, ƙimar abinci mai gina jiki, bitamin, ma'adanai, abin da ke da amfani ga ciwon daji na Kogin, daji, tururi, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani kogin daji, daji, tururi