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 | 279 kCal | 1684 kCal | 16.6% | 5.9% | 604 g |
| sunadaran | 11.26 g | 76 g | 14.8% | 5.3% | 675 g |
| fats | 14.64 g | 56 g | 26.1% | 9.4% | 383 g |
| carbohydrates | 25.59 g | 219 g | 11.7% | 4.2% | 856 g |
| Fatar Alimentary | 0.8 g | 20 g | 4% | 1.4% | 2500 g |
| Water | 45.76 g | 2273 g | 2% | 0.7% | 4967 g |
| Ash | 1.95 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 22 μg | 900 μg | 2.4% | 0.9% | 4091 g |
| Retinol | 0.02 MG | ~ | |||
| alpha carotenes | 2 μg | ~ | |||
| beta carotenes | 0.017 MG | 5 MG | 0.3% | 0.1% | 29412 g |
| beta Cryptoxanthin | 6 μg | ~ | |||
| Lutein + Zeaxanthin | 28 μg | ~ | |||
| Vitamin B1, thiamine | 0.25 MG | 1.5 MG | 16.7% | 6% | 600 g |
| Vitamin B2, riboflavin | 0.23 MG | 1.8 MG | 12.8% | 4.6% | 783 g |
| Vitamin B4, choline | 32.6 MG | 500 MG | 6.5% | 2.3% | 1534 g |
| Vitamin B5, pantothenic | 0.24 MG | 5 MG | 4.8% | 1.7% | 2083 g |
| Vitamin B6, pyridoxine | 0.06 MG | 2 MG | 3% | 1.1% | 3333 g |
| Vitamin B9, folate | 65 μg | 400 μg | 16.3% | 5.8% | 615 g |
| Vitamin B12, Cobalamin | 0.59 μg | 3 μg | 19.7% | 7.1% | 508 g |
| Vitamin C, ascorbic | 1.5 MG | 90 MG | 1.7% | 0.6% | 6000 g |
| Vitamin D, calciferol | 0.9 μg | 10 μg | 9% | 3.2% | 1111 g |
| Vitamin E, alpha tocopherol, TE | 1 MG | 15 MG | 6.7% | 2.4% | 1500 g |
| Vitamin K, phylloquinone | 7.9 μg | 120 μg | 6.6% | 2.4% | 1519 g |
| Vitamin PP, NO | 2.31 MG | 20 MG | 11.6% | 4.2% | 866 g |
| Betaine | 98.2 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 220 MG | 2500 MG | 8.8% | 3.2% | 1136 g |
| Kalshiya, Ca | 120 MG | 1000 MG | 12% | 4.3% | 833 g |
| Magnesium, MG | 27 MG | 400 MG | 6.8% | 2.4% | 1481 g |
| Sodium, Na | 434 MG | 1300 MG | 33.4% | 12% | 300 g |
| Sulfur, S | 112.6 MG | 1000 MG | 11.3% | 4.1% | 888 g |
| Phosphorus, P. | 137 MG | 800 MG | 17.1% | 6.1% | 584 g |
| Gano Abubuwa | |||||
| Irin, Fe | 1.56 MG | 18 MG | 8.7% | 3.1% | 1154 g |
| Manganese, mn | 0.262 MG | 2 MG | 13.1% | 4.7% | 763 g |
| Tagulla, Cu | 66 μg | 1000 μg | 6.6% | 2.4% | 1515 g |
| Selenium, Idan | 48.4 μg | 55 μg | 88% | 31.5% | 114 g |
| Tutiya, Zn | 0.58 MG | 12 MG | 4.8% | 1.7% | 2069 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 3.67 g | max 100 г | |||
| Glucose (dextrose) | 1 g | ~ | |||
| lactose | 0.2 g | ~ | |||
| maltose | 0.43 g | ~ | |||
| sucrose | 0.1 g | ~ | |||
| fructose | 1.93 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 37 MG | max 300 MG | |||
| Acikin acid | |||||
| transgender | 0.128 g | max 1.9 г | |||
| fats mai ƙarancin nauyi | 0.067 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 2.833 g | max 18.7 г | |||
| 4: 0 Mai | 0.025 g | ~ | |||
| Nailan 6-0 | 0.024 g | ~ | |||
| 8:0 | 0.02 g | ~ | |||
| 10: 0 Tafiya | 0.045 g | ~ | |||
| 12:0 Lauric | 0.048 g | ~ | |||
| 14: 0 Myristic | 0.164 g | ~ | |||
| 15: 0 Pentadecanoic | 0.019 g | ~ | |||
| 16: 0 Dabino | 1.613 g | ~ | |||
| 17-0 margarine | 0.021 g | ~ | |||
| 18: 0 Stearin | 0.75 g | ~ | |||
| 20:0 Arachinic | 0.048 g | ~ | |||
| 22: 0 Farawa | 0.038 g | ~ | |||
| 24: 0 Lignoceric | 0.017 g | ~ | |||
| Monounsaturated mai kitse | 4.005 g | min 16.8g | 23.8% | 8.5% | |
| 14:1 Myristoleic | 0.015 g | ~ | |||
| 16: 1 Palmitoleic | 0.049 g | ~ | |||
| 16: 1 san | 0.044 g | ~ | |||
| 16: 1 fassara | 0.006 g | ~ | |||
| 17: 1 Heptadecene | 0.009 g | ~ | |||
| 18: 1 Olein (Omega-9) | 3.849 g | ~ | |||
| 18: 1 san | 3.788 g | ~ | |||
| 18: 1 fassara | 0.061 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.07 g | ~ | |||
| 22: 1 Erucova (omega-9) | 0.007 g | ~ | |||
| 22: 1 san | 0.007 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.005 g | ~ | |||
| Polyunsaturated mai kitse | 5.952 g | daga 11.2 to 20.6 | 53.1% | 19% | |
| 18: 2 Linoleic | 5.187 g | ~ | |||
| 18: 2 trans isomer, ba ƙaddara ba | 0.061 g | ~ | |||
| 18: 2 Omega-6, cis, cis | 5.106 g | ~ | |||
| 18: 2 Haɗin Linoleic Acid | 0.02 g | ~ | |||
| 18: 3 Linolenic | 0.639 g | ~ | |||
| 18: 3 Omega-3, alpha linolenic | 0.614 g | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.024 g | ~ | |||
| 18: 4 Styoride Omega-3 | 0.002 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.007 g | ~ | |||
| 20: 3 Eicosatriene | 0.006 g | ~ | |||
| 20:3 Omega-6 | 0.006 g | ~ | |||
| 20: 4 Arachidonic | 0.011 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.03 g | ~ | |||
| Omega-3 fatty acid | 0.712 g | daga 0.9 to 3.7 | 79.1% | 28.4% | |
| 22: 4 Docosatetraene, Omega-6 | 0.005 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.061 g | ~ | |||
| Omega-6 fatty acid | 5.159 g | daga 4.7 to 16.8 | 100% | 35.8% |
Theimar makamashi ita ce 279 kcal.
- Sanwic = 183 g (510.6 kCal)
Abincin sauri, sanwicin kifi tare da miya na tartar da cuku bitamin B1 - 16,7%, B2 - 12,8%, B9 - 16,3%, bitamin B12 - 19,7%, bitamin PP - 11,6% calcium. 12%, phosphorus - 17,1%, manganese - 13,1%, selenium - 88%
- Vitamin B1 yana daga cikin mahimman enzymes na carbohydrate da kuzarin kuzari, waɗanda ke ba wa jiki kuzari da abubuwa filastik, da kuma maye gurbin amino acid mai rassa. Rashin wannan bitamin yana haifar da mummunan cuta na juyayi, narkewa da tsarin jijiyoyin jini.
- 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 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.
- 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.
- 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.
- 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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