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 | 342 kCal | 1684 kCal | 20.3% | 5.9% | 492 g |
| sunadaran | 5.76 g | 76 g | 7.6% | 2.2% | 1319 g |
| fats | 12.6 g | 56 g | 22.5% | 6.6% | 444 g |
| carbohydrates | 54.48 g | 219 g | 24.9% | 7.3% | 402 g |
| Fatar Alimentary | 14.8 g | 20 g | 74% | 21.6% | 135 g |
| Water | 8.46 g | 2273 g | 0.4% | 0.1% | 26868 g |
| Ash | 3.9 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 13 μg | 900 μg | 1.4% | 0.4% | 6923 g |
| alpha carotenes | 1 μg | ~ | |||
| beta carotenes | 0.099 MG | 5 MG | 2% | 0.6% | 5051 g |
| beta Cryptoxanthin | 114 μg | ~ | |||
| Lycopene | 7 μg | ~ | |||
| Lutein + Zeaxanthin | 100 μg | ~ | |||
| Vitamin B1, thiamine | 0.131 MG | 1.5 MG | 8.7% | 2.5% | 1145 g |
| Vitamin B2, riboflavin | 0.137 MG | 1.8 MG | 7.6% | 2.2% | 1314 g |
| Vitamin B4, choline | 20.8 MG | 500 MG | 4.2% | 1.2% | 2404 g |
| Vitamin B6, pyridoxine | 0.4 MG | 2 MG | 20% | 5.8% | 500 g |
| Vitamin B9, folate | 24 μg | 400 μg | 6% | 1.8% | 1667 g |
| Vitamin C, ascorbic | 23.4 MG | 90 MG | 26% | 7.6% | 385 g |
| Vitamin E, alpha tocopherol, TE | 1.93 MG | 15 MG | 12.9% | 3.8% | 777 g |
| Vitamin K, phylloquinone | 28.4 μg | 120 μg | 23.7% | 6.9% | 423 g |
| Vitamin PP, NO | 2.243 MG | 20 MG | 11.2% | 3.3% | 892 g |
| macronutrients | |||||
| Potassium, K | 663 MG | 2500 MG | 26.5% | 7.7% | 377 g |
| Kalshiya, Ca | 682 MG | 1000 MG | 68.2% | 19.9% | 147 g |
| Magnesium, MG | 136 MG | 400 MG | 34% | 9.9% | 294 g |
| Sodium, Na | 52 MG | 1300 MG | 4% | 1.2% | 2500 g |
| Sulfur, S | 57.6 MG | 1000 MG | 5.8% | 1.7% | 1736 g |
| Phosphorus, P. | 118 MG | 800 MG | 14.8% | 4.3% | 678 g |
| Gano Abubuwa | |||||
| Irin, Fe | 19.71 MG | 18 MG | 109.5% | 32% | 91 g |
| Manganese, mn | 15.844 MG | 2 MG | 792.2% | 231.6% | 13 g |
| Tagulla, Cu | 484 μg | 1000 μg | 48.4% | 14.2% | 207 g |
| Selenium, Idan | 9.3 μg | 55 μg | 16.9% | 4.9% | 591 g |
| Tutiya, Zn | 2.37 MG | 12 MG | 19.8% | 5.8% | 506 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 7.76 g | max 100 г | |||
| Jirgin sama | |||||
| phytosterols | 71 MG | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 6.53 g | max 18.7 г | |||
| 8:0 | 0.012 g | ~ | |||
| 10: 0 Tafiya | 0.036 g | ~ | |||
| 12:0 Lauric | 0.152 g | ~ | |||
| 14: 0 Myristic | 4.635 g | ~ | |||
| 16: 0 Dabino | 0.871 g | ~ | |||
| 18: 0 Stearin | 0.738 g | ~ | |||
| Monounsaturated mai kitse | 1.102 g | min 16.8g | 6.6% | 1.9% | |
| 16: 1 Palmitoleic | 0.292 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.764 g | ~ | |||
| Polyunsaturated mai kitse | 0.78 g | daga 11.2 to 20.6 | 7% | 2% | |
| 18: 2 Linoleic | 0.715 g | ~ | |||
| 18: 3 Linolenic | 0.065 g | ~ | |||
| Omega-3 fatty acid | 0.065 g | daga 0.9 to 3.7 | 7.2% | 2.1% | |
| Omega-6 fatty acid | 0.715 g | daga 4.7 to 16.8 | 15.2% | 4.4% |
Theimar makamashi ita ce 342 kcal.
- tsp = 5.6 g (19.2 kCal)
- tsp = 1.7 g (5.8 kcal)
Suman kek kayan yaji mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B6 - 20%, bitamin C - 26%, bitamin E - 12,9%, bitamin K - 23,7%, bitamin PP - 11,2%, potassium - 26,5% , alli - 68,2%, magnesium - 34%, phosphorus - 14,8%, iron - 109,5%, manganese - 792,2%, jan - 48,4%, selenium - 16,9%, zinc - 19,8%
- 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.
- 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.
- Vitamin K yana daidaita daskarewar jini. Rashin bitamin K yana haifar da ƙaruwar lokacin daskarewar jini, saukar da abun ciki na prothrombin a cikin 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.
- 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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