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 | 204 kCal | 1684 kCal | 12.1% | 5.9% | 825 g |
| sunadaran | 2.22 g | 76 g | 2.9% | 1.4% | 3423 g |
| fats | 13.21 g | 56 g | 23.6% | 11.6% | 424 g |
| carbohydrates | 20.16 g | 219 g | 9.2% | 4.5% | 1086 g |
| Fatar Alimentary | 1.7 g | 20 g | 8.5% | 4.2% | 1176 g |
| Water | 61.96 g | 2273 g | 2.7% | 1.3% | 3668 g |
| Ash | 0.75 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 9 μg | 900 μg | 1% | 0.5% | 10000 g |
| Vitamin B1, thiamine | 0.052 MG | 1.5 MG | 3.5% | 1.7% | 2885 g |
| Vitamin B2, riboflavin | 0.135 MG | 1.8 MG | 7.5% | 3.7% | 1333 g |
| Vitamin B5, pantothenic | 0.732 MG | 5 MG | 14.6% | 7.2% | 683 g |
| Vitamin B6, pyridoxine | 0.377 MG | 2 MG | 18.9% | 9.3% | 531 g |
| Vitamin B9, folate | 12 μg | 400 μg | 3% | 1.5% | 3333 g |
| Vitamin C, ascorbic | 10.4 MG | 90 MG | 11.6% | 5.7% | 865 g |
| Vitamin PP, NO | 1.448 MG | 20 MG | 7.2% | 3.5% | 1381 g |
| macronutrients | |||||
| Potassium, K | 473 MG | 2500 MG | 18.9% | 9.3% | 529 g |
| Kalshiya, Ca | 20 MG | 1000 MG | 2% | 1% | 5000 g |
| Magnesium, MG | 34 MG | 400 MG | 8.5% | 4.2% | 1176 g |
| Sodium, Na | 43 MG | 1300 MG | 3.3% | 1.6% | 3023 g |
| Sulfur, S | 22.2 MG | 1000 MG | 2.2% | 1.1% | 4505 g |
| Phosphorus, P. | 93 MG | 800 MG | 11.6% | 5.7% | 860 g |
| Gano Abubuwa | |||||
| Irin, Fe | 0.96 MG | 18 MG | 5.3% | 2.6% | 1875 g |
| Manganese, mn | 0.226 MG | 2 MG | 11.3% | 5.5% | 885 g |
| Tagulla, Cu | 241 μg | 1000 μg | 24.1% | 11.8% | 415 g |
| Selenium, Idan | 1.2 μg | 55 μg | 2.2% | 1.1% | 4583 g |
| Tutiya, Zn | 0.55 MG | 12 MG | 4.6% | 2.3% | 2182 g |
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.111 g | ~ | |||
| valine | 0.12 g | ~ | |||
| Tarihin * | 0.048 g | ~ | |||
| Isoleucine | 0.089 g | ~ | |||
| leucine | 0.131 g | ~ | |||
| lysine | 0.132 g | ~ | |||
| methionine | 0.034 g | ~ | |||
| threonine | 0.08 g | ~ | |||
| tryptophan | 0.034 g | ~ | |||
| phenylalanine | 0.095 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.069 g | ~ | |||
| Aspartic acid | 0.513 g | ~ | |||
| glycine | 0.068 g | ~ | |||
| Glutamic acid | 0.368 g | ~ | |||
| Proline | 0.08 g | ~ | |||
| serine | 0.095 g | ~ | |||
| tyrosin | 0.079 g | ~ | |||
| cysteine | 0.03 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 3.313 g | max 18.7 г | |||
| 10: 0 Tafiya | 0.001 g | ~ | |||
| 12:0 Lauric | 0.003 g | ~ | |||
| 14: 0 Myristic | 0.053 g | ~ | |||
| 16: 0 Dabino | 1.864 g | ~ | |||
| 18: 0 Stearin | 1.39 g | ~ | |||
| Monounsaturated mai kitse | 5.824 g | min 16.8g | 34.7% | 17% | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18: 1 Olein (Omega-9) | 5.822 g | ~ | |||
| Polyunsaturated mai kitse | 3.474 g | daga 11.2 to 20.6 | 31% | 15.2% | |
| 18: 2 Linoleic | 3.252 g | ~ | |||
| 18: 3 Linolenic | 0.221 g | ~ | |||
| Omega-3 fatty acid | 0.221 g | daga 0.9 to 3.7 | 24.6% | 12.1% | |
| Omega-6 fatty acid | 3.252 g | daga 4.7 to 16.8 | 69.2% | 33.9% |
Theimar makamashi ita ce 204 kcal.
Dankalin O'Brien, daskararre, dafa shi mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B5 - 14,6%, bitamin B6 - 18,9%, bitamin C - 11,6%, potassium - 18,9%, phosphorus - 11,6%, manganese - 11,3, 24,1, XNUMX%, jan ƙarfe - XNUMX%
- 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 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.
- 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.
- 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.
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