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 | 131 kCal | 1684 kCal | 7.8% | 6% | 1285 g |
| sunadaran | 13.1 g | 76 g | 17.2% | 13.1% | 580 g |
| fats | 5.6 g | 56 g | 10% | 7.6% | 1000 g |
| carbohydrates | 7.5 g | 219 g | 3.4% | 2.6% | 2920 g |
| Water | 72.7 g | 2273 g | 3.2% | 2.4% | 3127 g |
| Ash | 1.1 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 21 μg | 900 μg | 2.3% | 1.8% | 4286 g |
| beta carotenes | 0.246 MG | 5 MG | 4.9% | 3.7% | 2033 g |
| Vitamin B1, thiamine | 0.01 MG | 1.5 MG | 0.7% | 0.5% | 15000 g |
| Vitamin B2, riboflavin | 0.3 MG | 1.8 MG | 16.7% | 12.7% | 600 g |
| Vitamin B4, choline | 255.7 MG | 500 MG | 51.1% | 39% | 196 g |
| Vitamin B6, pyridoxine | 0.01 MG | 2 MG | 0.5% | 0.4% | 20000 g |
| Vitamin B9, folate | 17 μg | 400 μg | 4.3% | 3.3% | 2353 g |
| Vitamin B12, Cobalamin | 0.17 μg | 3 μg | 5.7% | 4.4% | 1765 g |
| Vitamin D, calciferol | 1.8 μg | 10 μg | 18% | 13.7% | 556 g |
| Vitamin D3, cholecalciferol | 1.8 μg | ~ | |||
| Vitamin E, alpha tocopherol, TE | 0.84 MG | 15 MG | 5.6% | 4.3% | 1786 g |
| Vitamin K, phylloquinone | 1.8 μg | 120 μg | 1.5% | 1.1% | 6667 g |
| Vitamin PP, NO | 0.09 MG | 20 MG | 0.5% | 0.4% | 22222 g |
| macronutrients | |||||
| Potassium, K | 147 MG | 2500 MG | 5.9% | 4.5% | 1701 g |
| Kalshiya, Ca | 17 MG | 1000 MG | 1.7% | 1.3% | 5882 g |
| Magnesium, MG | 10 MG | 400 MG | 2.5% | 1.9% | 4000 g |
| Sodium, Na | 162 MG | 1300 MG | 12.5% | 9.5% | 802 g |
| Sulfur, S | 131 MG | 1000 MG | 13.1% | 10% | 763 g |
| Phosphorus, P. | 30 MG | 800 MG | 3.8% | 2.9% | 2667 g |
| Gano Abubuwa | |||||
| Irin, Fe | 0.23 MG | 18 MG | 1.3% | 1% | 7826 g |
| Tagulla, Cu | 30 μg | 1000 μg | 3% | 2.3% | 3333 g |
| Selenium, Idan | 22.9 μg | 55 μg | 41.6% | 31.8% | 240 g |
| Tutiya, Zn | 0.14 MG | 12 MG | 1.2% | 0.9% | 8571 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 7.5 g | max 100 г | |||
| Jirgin sama | |||||
| cholesterol | 277 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 1.052 g | max 18.7 г | |||
| 14: 0 Myristic | 0.009 g | ~ | |||
| 16: 0 Dabino | 0.717 g | ~ | |||
| 18: 0 Stearin | 0.318 g | ~ | |||
| Monounsaturated mai kitse | 2.339 g | min 16.8g | 13.9% | 10.6% | |
| 16: 1 Palmitoleic | 0.057 g | ~ | |||
| 18: 1 Olein (Omega-9) | 2.272 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.004 g | ~ | |||
| Polyunsaturated mai kitse | 1.778 g | daga 11.2 to 20.6 | 15.9% | 12.1% | |
| 18: 2 Linoleic | 1.635 g | ~ | |||
| 18: 3 Linolenic | 0.115 g | ~ | |||
| 20: 4 Arachidonic | 0.019 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 g | ~ | |||
| Omega-3 fatty acid | 0.121 g | daga 0.9 to 3.7 | 13.4% | 10.2% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.005 g | ~ | |||
| Omega-6 fatty acid | 1.654 g | daga 4.7 to 16.8 | 35.2% | 26.9% |
Theimar makamashi ita ce 131 kcal.
Kwanyayen ƙwai, daskarewa mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B2 - 16,7%, choline - 51,1%, bitamin D - 18%, selenium - 41,6%
- 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.
- mixed wani bangare ne na lecithin, yana taka rawa a cikin hadawa da kuma samarda kwayar halitta ta phospholipids a cikin hanta, shi ne tushen kungiyoyin methyl masu kyauta, suna aiki ne a matsayin hanyar lipotropic.
- Vitamin D yana kula da homeostasis na alli da phosphorus, yana aiwatar da hanyoyin samar da ƙashi. Rashin bitamin D yana haifar da nakasar metabolism na alli da phosphorus a cikin ƙasusuwa, ƙara yawan rarraba abubuwa na ƙashi, wanda ke haifar da haɗarin ƙarar osteoporosis.
- 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 cikin kalori 131 kcal, abun da ke cikin sinadarai, darajar abinci mai gina jiki, bitamin, ma'adanai, menene fa'idojin ƙwai, daskararre, adadin kuzari, abubuwan gina jiki, abubuwan amfani masu ƙwanƙwan ƙwai, daskarewa