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 | 20 kCal | 1684 kCal | 1.2% | 6% | 8420 g |
| sunadaran | 1.83 g | 76 g | 2.4% | 12% | 4153 g |
| fats | 0.64 g | 56 g | 1.1% | 5.5% | 8750 g |
| carbohydrates | 2.93 g | 219 g | 1.3% | 6.5% | 7474 g |
| Water | 93.6 g | 2273 g | 4.1% | 20.5% | 2428 g |
| Ash | 1.01 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 174 μg | 900 μg | 19.3% | 96.5% | 517 g |
| Vitamin B1, thiamine | 0.034 MG | 1.5 MG | 2.3% | 11.5% | 4412 g |
| Vitamin B2, riboflavin | 0.086 MG | 1.8 MG | 4.8% | 24% | 2093 g |
| Vitamin B5, pantothenic | 0.036 MG | 5 MG | 0.7% | 3.5% | 13889 g |
| Vitamin B6, pyridoxine | 0.1 MG | 2 MG | 5% | 25% | 2000 g |
| Vitamin B9, folate | 8 μg | 400 μg | 2% | 10% | 5000 g |
| Vitamin C, ascorbic | 26.3 MG | 90 MG | 29.2% | 146% | 342 g |
| Vitamin PP, NO | 0.411 MG | 20 MG | 2.1% | 10.5% | 4866 g |
| macronutrients | |||||
| Potassium, K | 321 MG | 2500 MG | 12.8% | 64% | 779 g |
| Kalshiya, Ca | 38 MG | 1000 MG | 3.8% | 19% | 2632 g |
| Magnesium, MG | 89 MG | 400 MG | 22.3% | 111.5% | 449 g |
| Sodium, Na | 239 MG | 1300 MG | 18.4% | 92% | 544 g |
| Sulfur, S | 18.3 MG | 1000 MG | 1.8% | 9% | 5464 g |
| Phosphorus, P. | 52 MG | 800 MG | 6.5% | 32.5% | 1538 g |
| Gano Abubuwa | |||||
| Irin, Fe | 2.08 MG | 18 MG | 11.6% | 58% | 865 g |
| Manganese, mn | 0.303 MG | 2 MG | 15.2% | 76% | 660 g |
| Tagulla, Cu | 114 μg | 1000 μg | 11.4% | 57% | 877 g |
| Selenium, Idan | 0.9 μg | 55 μg | 1.6% | 8% | 6111 g |
| Tutiya, Zn | 0.17 MG | 12 MG | 1.4% | 7% | 7059 g |
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.098 g | ~ | |||
| valine | 0.121 g | ~ | |||
| Tarihin * | 0.049 g | ~ | |||
| Isoleucine | 0.093 g | ~ | |||
| leucine | 0.152 g | ~ | |||
| lysine | 0.105 g | ~ | |||
| methionine | 0.032 g | ~ | |||
| threonine | 0.086 g | ~ | |||
| phenylalanine | 0.104 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.121 g | ~ | |||
| Aspartic acid | 0.166 g | ~ | |||
| glycine | 0.104 g | ~ | |||
| Glutamic acid | 0.197 g | ~ | |||
| Proline | 0.106 g | ~ | |||
| serine | 0.07 g | ~ | |||
| tyrosin | 0.075 g | ~ |
Theimar makamashi ita ce 20 kcal.
Zobo, tafasa, da gishiri mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 19,3%, bitamin C - 29,2%, potassium - 12,8%, magnesium - 22,3%, baƙin ƙarfe - 11,6%, manganese - 15,2 %, jan ƙarfe - 11,4%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- 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.
- 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.
- 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.
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