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 | 358 kCal | 1684 kCal | 21.3% | 5.9% | 470 g |
| sunadaran | 7.77 g | 76 g | 10.2% | 2.8% | 978 g |
| fats | 4.59 g | 56 g | 8.2% | 2.3% | 1220 g |
| carbohydrates | 65.33 g | 219 g | 29.8% | 8.3% | 335 g |
| Fatar Alimentary | 8.6 g | 20 g | 43% | 12% | 233 g |
| Water | 6.22 g | 2273 g | 0.3% | 0.1% | 36543 g |
| Ash | 7.49 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.06 MG | 1.5 MG | 4% | 1.1% | 2500 g |
| Vitamin B2, riboflavin | 0.123 MG | 1.8 MG | 6.8% | 1.9% | 1463 g |
| Vitamin B5, pantothenic | 1.4 MG | 5 MG | 28% | 7.8% | 357 g |
| Vitamin B6, pyridoxine | 0.18 MG | 2 MG | 9% | 2.5% | 1111 g |
| Vitamin B9, folate | 32 μg | 400 μg | 8% | 2.2% | 1250 g |
| Vitamin C, ascorbic | 16.5 MG | 90 MG | 18.3% | 5.1% | 545 g |
| Vitamin PP, NO | 4.533 MG | 20 MG | 22.7% | 6.3% | 441 g |
| macronutrients | |||||
| Potassium, K | 905 MG | 2500 MG | 36.2% | 10.1% | 276 g |
| Kalshiya, Ca | 62 MG | 1000 MG | 6.2% | 1.7% | 1613 g |
| Magnesium, MG | 59 MG | 400 MG | 14.8% | 4.1% | 678 g |
| Sodium, Na | 1578 MG | 1300 MG | 121.4% | 33.9% | 82 g |
| Sulfur, S | 77.7 MG | 1000 MG | 7.8% | 2.2% | 1287 g |
| Phosphorus, P. | 197 MG | 800 MG | 24.6% | 6.9% | 406 g |
| Gano Abubuwa | |||||
| Irin, Fe | 2.01 MG | 18 MG | 11.2% | 3.1% | 896 g |
| Manganese, mn | 0.622 MG | 2 MG | 31.1% | 8.7% | 322 g |
| Tagulla, Cu | 260 μg | 1000 μg | 26% | 7.3% | 385 g |
| Selenium, Idan | 7.9 μg | 55 μg | 14.4% | 4% | 696 g |
| Tutiya, Zn | 0.92 MG | 12 MG | 7.7% | 2.2% | 1304 g |
| Jirgin sama | |||||
| cholesterol | 5 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 1.2 g | max 18.7 г | |||
| 10: 0 Tafiya | 0.033 g | ~ | |||
| 12:0 Lauric | 0.155 g | ~ | |||
| 14: 0 Myristic | 0.033 g | ~ | |||
| 16: 0 Dabino | 0.745 g | ~ | |||
| 18: 0 Stearin | 0.16 g | ~ | |||
| Monounsaturated mai kitse | 0.1 g | min 16.8g | 0.6% | 0.2% | |
| 16: 1 Palmitoleic | 0.039 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.05 g | ~ | |||
| Polyunsaturated mai kitse | 1.985 g | daga 11.2 to 20.6 | 17.7% | 4.9% | |
| 18: 2 Linoleic | 1.482 g | ~ | |||
| 18: 3 Linolenic | 0.47 g | ~ | |||
| Omega-3 fatty acid | 0.47 g | daga 0.9 to 3.7 | 52.2% | 14.6% | |
| Omega-6 fatty acid | 1.482 g | daga 4.7 to 16.8 | 31.5% | 8.8% |
Theimar makamashi ita ce 358 kcal.
- kunshin (5.5 oz) = 156 g (558.5 kCal)
- Kunshin 0,167 (5.5 oz) = 26 g (93.1 kCal)
Exalop dankalin turawa, busasshen gauraya, ba a dafa shi ba mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B5 - 28%, bitamin C - 18,3%, bitamin PP - 22,7%, potassium - 36,2%, magnesium - 14,8%, phosphorus - 24,6% , ƙarfe - 11,2%, manganese - 31,1%, jan ƙarfe - 26%, selenium - 14,4%
- 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.
- 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.
- 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.
- 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.
- Iron wani bangare ne na sunadarai na ayyuka daban-daban, gami da enzymes. Shiga cikin jigilar kayan lantarki, iskar oxygen, yana tabbatar da hanyar halayen redox da kunnawa na peroxidation. Rashin isasshen amfani yana haifar da karancin hypochromic, rashin ƙarancin ƙwayar myoglobin na jijiyoyin ƙashi, ƙarar gajiya, myocardiopathy, atrophic gastritis.
- 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.
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