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 | 23 kCal | 1684 kCal | 1.4% | 6.1% | 7322 g |
| sunadaran | 2.97 g | 76 g | 3.9% | 17% | 2559 g |
| fats | 0.26 g | 56 g | 0.5% | 2.2% | 21538 g |
| carbohydrates | 1.35 g | 219 g | 0.6% | 2.6% | 16222 g |
| Fatar Alimentary | 2.4 g | 20 g | 12% | 52.2% | 833 g |
| Water | 91.21 g | 2273 g | 4% | 17.4% | 2492 g |
| Ash | 1.81 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 524 μg | 900 μg | 58.2% | 253% | 172 g |
| beta carotenes | 6.288 MG | 5 MG | 125.8% | 547% | 80 g |
| Lutein + Zeaxanthin | 11308 μg | ~ | |||
| Vitamin B1, thiamine | 0.095 MG | 1.5 MG | 6.3% | 27.4% | 1579 g |
| Vitamin B2, riboflavin | 0.236 MG | 1.8 MG | 13.1% | 57% | 763 g |
| Vitamin B4, choline | 19.7 MG | 500 MG | 3.9% | 17% | 2538 g |
| Vitamin B5, pantothenic | 0.145 MG | 5 MG | 2.9% | 12.6% | 3448 g |
| Vitamin B6, pyridoxine | 0.242 MG | 2 MG | 12.1% | 52.6% | 826 g |
| Vitamin B9, folate | 146 μg | 400 μg | 36.5% | 158.7% | 274 g |
| Vitamin C, ascorbic | 9.8 MG | 90 MG | 10.9% | 47.4% | 918 g |
| Vitamin E, alpha tocopherol, TE | 2.08 MG | 15 MG | 13.9% | 60.4% | 721 g |
| Vitamin K, phylloquinone | 493.6 μg | 120 μg | 411.3% | 1788.3% | 24 g |
| Vitamin PP, NO | 0.49 MG | 20 MG | 2.5% | 10.9% | 4082 g |
| Betaine | 89 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 466 MG | 2500 MG | 18.6% | 80.9% | 536 g |
| Kalshiya, Ca | 136 MG | 1000 MG | 13.6% | 59.1% | 735 g |
| Magnesium, MG | 87 MG | 400 MG | 21.8% | 94.8% | 460 g |
| Sodium, Na | 70 MG | 1300 MG | 5.4% | 23.5% | 1857 g |
| Sulfur, S | 29.7 MG | 1000 MG | 3% | 13% | 3367 g |
| Phosphorus, P. | 56 MG | 800 MG | 7% | 30.4% | 1429 g |
| Gano Abubuwa | |||||
| Irin, Fe | 3.57 MG | 18 MG | 19.8% | 86.1% | 504 g |
| Manganese, mn | 0.935 MG | 2 MG | 46.8% | 203.5% | 214 g |
| Tagulla, Cu | 174 μg | 1000 μg | 17.4% | 75.7% | 575 g |
| Selenium, Idan | 1.5 μg | 55 μg | 2.7% | 11.7% | 3667 g |
| Fluorin, F | 37.8 μg | 4000 μg | 0.9% | 3.9% | 10582 g |
| Tutiya, Zn | 0.76 MG | 12 MG | 6.3% | 27.4% | 1579 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 0.43 g | max 100 г | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.168 g | ~ | |||
| valine | 0.168 g | ~ | |||
| Tarihin * | 0.066 g | ~ | |||
| Isoleucine | 0.152 g | ~ | |||
| leucine | 0.231 g | ~ | |||
| lysine | 0.182 g | ~ | |||
| methionine | 0.055 g | ~ | |||
| threonine | 0.127 g | ~ | |||
| tryptophan | 0.04 g | ~ | |||
| phenylalanine | 0.134 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.147 g | ~ | |||
| Aspartic acid | 0.25 g | ~ | |||
| glycine | 0.14 g | ~ | |||
| Glutamic acid | 0.357 g | ~ | |||
| Proline | 0.116 g | ~ | |||
| serine | 0.107 g | ~ | |||
| tyrosin | 0.113 g | ~ | |||
| cysteine | 0.035 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.043 g | max 18.7 г | |||
| 14: 0 Myristic | 0.006 g | ~ | |||
| 16: 0 Dabino | 0.033 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Monounsaturated mai kitse | 0.006 g | min 16.8g | |||
| 16: 1 Palmitoleic | 0.003 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.003 g | ~ | |||
| Polyunsaturated mai kitse | 0.109 g | daga 11.2 to 20.6 | 1% | 4.3% | |
| 18: 2 Linoleic | 0.017 g | ~ | |||
| 18: 3 Linolenic | 0.092 g | ~ | |||
| Omega-3 fatty acid | 0.092 g | daga 0.9 to 3.7 | 10.2% | 44.3% | |
| Omega-6 fatty acid | 0.017 g | daga 4.7 to 16.8 | 0.4% | 1.7% |
Theimar makamashi ita ce 23 kcal.
- kofin = 180 g (41.4 kCal)
Alayyafo, tafasa, babu gishiri mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 58,2%, beta-carotene - 125,8%, bitamin B2 - 13,1%, bitamin B6 - 12,1%, bitamin B9 - 36,5%, bitamin E - 13,9%, bitamin K - 411,3%, potassium - 18,6%, alli - 13,6%, magnesium - 21,8%, baƙin ƙarfe - 19,8%, manganese - 46,8%, jan ƙarfe - 17,4%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- B-carotene shine provitamin A kuma yana da abubuwan antioxidant. 6 mcg na beta-carotene yayi daidai da 1 mcg na bitamin A.
- 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 B6 a matsayin coenzyme, suna shiga cikin haɓakar ƙwayoyin nucleic acid da amino acid. Rashin ƙarancin abinci yana haifar da gurɓataccen hadewar ƙwayoyin nucleic acid da furotin, wanda ke haifar da hana haɓakar kwayar halitta da rarrabuwa, musamman a cikin ƙwayoyin halitta masu saurin yaduwa: ɓarke ƙashi, epithelium na hanji, da sauransu. rashin abinci mai gina jiki, nakasawar haihuwa da rikicewar ci gaban yaro. An nuna ƙungiya mai ƙarfi tsakanin matakan fure da homocysteine da haɗarin cutar cututtukan zuciya.
- 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.
- 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.
- 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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