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 | 526 kCal | 1684 kCal | 31.2% | 5.9% | 320 g |
| sunadaran | 9.3 g | 76 g | 12.2% | 2.3% | 817 g |
| fats | 33.2 g | 56 g | 59.3% | 11.3% | 169 g |
| carbohydrates | 41.7 g | 219 g | 19% | 3.6% | 525 g |
| Fatar Alimentary | 9.9 g | 20 g | 49.5% | 9.4% | 202 g |
| Water | 2.5 g | 2273 g | 0.1% | 90920 g | |
| Ash | 3.4 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 8 μg | 900 μg | 0.9% | 0.2% | 11250 g |
| Retinol | 0.001 MG | ~ | |||
| alpha carotenes | 40 μg | ~ | |||
| beta carotenes | 0.062 MG | 5 MG | 1.2% | 0.2% | 8065 g |
| Lutein + Zeaxanthin | 1002 μg | ~ | |||
| Vitamin B1, thiamine | 0.124 MG | 1.5 MG | 8.3% | 1.6% | 1210 g |
| Vitamin B2, riboflavin | 0.241 MG | 1.8 MG | 13.4% | 2.5% | 747 g |
| Vitamin B4, choline | 15.3 MG | 500 MG | 3.1% | 0.6% | 3268 g |
| Vitamin B5, pantothenic | 0.461 MG | 5 MG | 9.2% | 1.7% | 1085 g |
| Vitamin B6, pyridoxine | 0.235 MG | 2 MG | 11.8% | 2.2% | 851 g |
| Vitamin B9, folate | 11 μg | 400 μg | 2.8% | 0.5% | 3636 g |
| Vitamin B12, Cobalamin | 0.53 μg | 3 μg | 17.7% | 3.4% | 566 g |
| Vitamin C, ascorbic | 0.5 MG | 90 MG | 0.6% | 0.1% | 18000 g |
| Vitamin E, alpha tocopherol, TE | 3.82 MG | 15 MG | 25.5% | 4.8% | 393 g |
| Vitamin K, phylloquinone | 8.2 μg | 120 μg | 6.8% | 1.3% | 1463 g |
| Vitamin PP, NO | 1.453 MG | 20 MG | 7.3% | 1.4% | 1376 g |
| macronutrients | |||||
| Potassium, K | 261 MG | 2500 MG | 10.4% | 2% | 958 g |
| Kalshiya, Ca | 113 MG | 1000 MG | 11.3% | 2.1% | 885 g |
| Magnesium, MG | 91 MG | 400 MG | 22.8% | 4.3% | 440 g |
| Sodium, Na | 889 MG | 1300 MG | 68.4% | 13% | 146 g |
| Sulfur, S | 93 MG | 1000 MG | 9.3% | 1.8% | 1075 g |
| Phosphorus, P. | 361 MG | 800 MG | 45.1% | 8.6% | 222 g |
| Gano Abubuwa | |||||
| Irin, Fe | 2.24 MG | 18 MG | 12.4% | 2.4% | 804 g |
| Manganese, mn | 0.713 MG | 2 MG | 35.7% | 6.8% | 281 g |
| Tagulla, Cu | 140 μg | 1000 μg | 14% | 2.7% | 714 g |
| Selenium, Idan | 12 μg | 55 μg | 21.8% | 4.1% | 458 g |
| Tutiya, Zn | 2.01 MG | 12 MG | 16.8% | 3.2% | 597 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 0.79 g | max 100 г | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.391 g | ~ | |||
| valine | 0.489 g | ~ | |||
| Tarihin * | 0.252 g | ~ | |||
| Isoleucine | 0.402 g | ~ | |||
| leucine | 1.024 g | ~ | |||
| lysine | 0.443 g | ~ | |||
| methionine | 0.191 g | ~ | |||
| threonine | 0.417 g | ~ | |||
| tryptophan | 0.094 g | ~ | |||
| phenylalanine | 0.405 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.58 g | ~ | |||
| Aspartic acid | 0.718 g | ~ | |||
| glycine | 0.308 g | ~ | |||
| Glutamic acid | 1.729 g | ~ | |||
| Proline | 0.743 g | ~ | |||
| serine | 0.446 g | ~ | |||
| tyrosin | 0.349 g | ~ | |||
| cysteine | 0.16 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 11 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 6.41 g | max 18.7 г | |||
| 4: 0 Mai | 0.03 g | ~ | |||
| Nailan 6-0 | 0.02 g | ~ | |||
| 8:0 | 0.01 g | ~ | |||
| 10: 0 Tafiya | 0.03 g | ~ | |||
| 12:0 Lauric | 0.02 g | ~ | |||
| 14: 0 Myristic | 0.22 g | ~ | |||
| 16: 0 Dabino | 4.8 g | ~ | |||
| 18: 0 Stearin | 1.28 g | ~ | |||
| Monounsaturated mai kitse | 9.7 g | min 16.8g | 57.7% | 11% | |
| 16: 1 Palmitoleic | 0.1 g | ~ | |||
| 18: 1 Olein (Omega-9) | 9.6 g | ~ | |||
| Polyunsaturated mai kitse | 15.37 g | daga 11.2 to 20.6 | 100% | 19% | |
| 18: 2 Linoleic | 14.5 g | ~ | |||
| 18: 3 Linolenic | 0.88 g | ~ | |||
| Omega-3 fatty acid | 0.88 g | daga 0.9 to 3.7 | 97.8% | 18.6% | |
| Omega-6 fatty acid | 14.5 g | daga 4.7 to 16.8 | 100% | 19% |
Theimar makamashi ita ce 526 kcal.
- kofin = 11 g (57.9 kCal)
- oz = 28.35 g (149.1 kcal)
Popcorn, cuku ɗanɗano mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B2 - 13,4%, bitamin B6 - 11,8%, bitamin B12 - 17,7%, bitamin E - 25,5%, alli - 11,3%, magnesium - 22,8 , 45,1, 12,4%, phosphorus - 35,7%, baƙin ƙarfe - 14%, manganese - 21,8%, jan ƙarfe - 16,8%, selenium - XNUMX%, zinc - XNUMX%
- 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 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 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.
- 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.
- 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.
- 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.
- 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.
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