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 | 314 kCal | 1684 kCal | 18.6% | 5.9% | 536 g |
| sunadaran | 8.9 g | 76 g | 11.7% | 3.7% | 854 g |
| fats | 3.7 g | 56 g | 6.6% | 2.1% | 1514 g |
| carbohydrates | 70.21 g | 219 g | 32.1% | 10.2% | 312 g |
| Fatar Alimentary | 4.1 g | 20 g | 20.5% | 6.5% | 488 g |
| Water | 4.97 g | 2273 g | 0.2% | 0.1% | 45734 g |
| Ash | 8.12 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 54 μg | 900 μg | 6% | 1.9% | 1667 g |
| Retinol | 0.049 MG | ~ | |||
| beta carotenes | 0.06 MG | 5 MG | 1.2% | 0.4% | 8333 g |
| Vitamin B1, thiamine | 0.07 MG | 1.5 MG | 4.7% | 1.5% | 2143 g |
| Vitamin B2, riboflavin | 0.253 MG | 1.8 MG | 14.1% | 4.5% | 711 g |
| Vitamin B5, pantothenic | 0.92 MG | 5 MG | 18.4% | 5.9% | 543 g |
| Vitamin B6, pyridoxine | 0.15 MG | 2 MG | 7.5% | 2.4% | 1333 g |
| Vitamin B9, folate | 40 μg | 400 μg | 10% | 3.2% | 1000 g |
| Vitamin C, ascorbic | 15.5 MG | 90 MG | 17.2% | 5.5% | 581 g |
| Vitamin PP, NO | 4.063 MG | 20 MG | 20.3% | 6.5% | 492 g |
| macronutrients | |||||
| Potassium, K | 990 MG | 2500 MG | 39.6% | 12.6% | 253 g |
| Kalshiya, Ca | 311 MG | 1000 MG | 31.1% | 9.9% | 322 g |
| Magnesium, MG | 64 MG | 400 MG | 16% | 5.1% | 625 g |
| Sodium, Na | 2095 MG | 1300 MG | 161.2% | 51.3% | 62 g |
| Sulfur, S | 89 MG | 1000 MG | 8.9% | 2.8% | 1124 g |
| Phosphorus, P. | 404 MG | 800 MG | 50.5% | 16.1% | 198 g |
| Gano Abubuwa | |||||
| Irin, Fe | 1.63 MG | 18 MG | 9.1% | 2.9% | 1104 g |
| Manganese, mn | 0.59 MG | 2 MG | 29.5% | 9.4% | 339 g |
| Tagulla, Cu | 240 μg | 1000 μg | 24% | 7.6% | 417 g |
| Selenium, Idan | 10 μg | 55 μg | 18.2% | 5.8% | 550 g |
| Tutiya, Zn | 0.9 MG | 12 MG | 7.5% | 2.4% | 1333 g |
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 2.323 g | max 18.7 г | |||
| 4: 0 Mai | 0.118 g | ~ | |||
| Nailan 6-0 | 0.065 g | ~ | |||
| 8:0 | 0.036 g | ~ | |||
| 10: 0 Tafiya | 0.08 g | ~ | |||
| 12:0 Lauric | 0.082 g | ~ | |||
| 14: 0 Myristic | 0.371 g | ~ | |||
| 16: 0 Dabino | 1.032 g | ~ | |||
| 18: 0 Stearin | 0.448 g | ~ | |||
| Monounsaturated mai kitse | 1.055 g | min 16.8g | 6.3% | 2% | |
| 16: 1 Palmitoleic | 0.096 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.903 g | ~ | |||
| Polyunsaturated mai kitse | 0.121 g | daga 11.2 to 20.6 | 1.1% | 0.4% | |
| 18: 2 Linoleic | 0.075 g | ~ | |||
| 18: 3 Linolenic | 0.048 g | ~ | |||
| Omega-3 fatty acid | 0.048 g | daga 0.9 to 3.7 | 5.3% | 1.7% | |
| Omega-6 fatty acid | 0.075 g | daga 4.7 to 16.8 | 1.6% | 0.5% |
Theimar makamashi ita ce 314 kcal.
- kunshin (5.5 oz) = 156 g (489.8 kCal)
- Kunshin 0,167 (5.5 oz) = 26 g (81.6 kCal)
Gratin dankalin turawa, bushe bushe, ba a dafa ba mai arziki a cikin bitamin da ma'adanai kamar: bitamin B2 - 14,1%, bitamin B5 - 18,4%, bitamin C - 17,2%, bitamin PP - 20,3%, potassium - 39,6%, calcium - 31,1. ,16 , 50,5%, magnesium - 29,5%, phosphorus - 24%, manganese - 18,2%, jan karfe - XNUMX%, selenium - 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 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.
- 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.
- 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.
Tags: abun ciki na caloric 314 kcal, abun da ke tattare da sinadaran, darajar abinci mai gina jiki, bitamin, ma'adanai, menene amfanin dankalin turawa, busassun bushe, rashin abinci, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani na dankalin turawa, busassun bushe, ba tare da dafa abinci ba.