Calories Auduga, gari, ba mai kitse (ba tare da gossypol) ba. Haɗin sunadarai da ƙimar abinci mai gina jiki.

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.
AbinciyawaAl'ada **% na al'ada a cikin 100 g% na al'ada a cikin 100 kcal100% na al'ada
Imar calorie332 kCal1684 kCal19.7%5.9%507 g
sunadaran49.83 g76 g65.6%19.8%153 g
fats1.41 g56 g2.5%0.8%3972 g
carbohydrates36.1 g219 g16.5%5%607 g
Water6.9 g2273 g0.3%0.1%32942 g
Ash5.76 g~
bitamin
Vitamin A, RE22 μg900 μg2.4%0.7%4091 g
Vitamin B1, thiamine2.089 MG1.5 MG139.3%42%72 g
Vitamin B2, riboflavin0.396 MG1.8 MG22%6.6%455 g
Vitamin B5, pantothenic0.445 MG5 MG8.9%2.7%1124 g
Vitamin B6, pyridoxine0.764 MG2 MG38.2%11.5%262 g
Vitamin B9, folate228 μg400 μg57%17.2%175 g
Vitamin C, ascorbic2.4 MG90 MG2.7%0.8%3750 g
Vitamin PP, NO4.039 MG20 MG20.2%6.1%495 g
macronutrients
Potassium, K1761 MG2500 MG70.4%21.2%142 g
Kalshiya, Ca474 MG1000 MG47.4%14.3%211 g
Magnesium, MG716 MG400 MG179%53.9%56 g
Sodium, Na35 MG1300 MG2.7%0.8%3714 g
Sulfur, S498.3 MG1000 MG49.8%15%201 g
Phosphorus, P.1587 MG800 MG198.4%59.8%50 g
Gano Abubuwa
Irin, Fe12.58 MG18 MG69.9%21.1%143 g
Manganese, mn2.129 MG2 MG106.5%32.1%94 g
Tagulla, Cu1172 μg1000 μg117.2%35.3%85 g
Tutiya, Zn11.61 MG12 MG96.8%29.2%103 g
Mahimmancin Amino Acids
Arginine da *6.732 g~
valine2.557 g~
Tarihin *1.57 g~
Isoleucine1.796 g~
leucine3.404 g~
lysine2.529 g~
methionine0.809 g~
threonine1.843 g~
tryptophan0.752 g~
phenylalanine3.103 g~
Amino acid mai sauyawa
alanine2.313 g~
Aspartic acid5.425 g~
glycine2.416 g~
Glutamic acid12.476 g~
Proline2.125 g~
serine2.492 g~
tyrosin1.796 g~
cysteine1.307 g~
Tataccen kitse mai mai
Tataccen kitse mai mai0.31 gmax 18.7 г
14: 0 Myristic0.011 g~
16: 0 Dabino0.269 g~
18: 0 Stearin0.027 g~
Monounsaturated mai kitse0.221 gmin 16.8g1.3%0.4%
16: 1 Palmitoleic0.008 g~
18: 1 Olein (Omega-9)0.211 g~
Polyunsaturated mai kitse0.577 gdaga 11.2 to 20.65.2%1.6%
18: 2 Linoleic0.57 g~
18: 3 Linolenic0.002 g~
Omega-3 fatty acid0.002 gdaga 0.9 to 3.70.2%0.1%
Omega-6 fatty acid0.57 gdaga 4.7 to 16.812.1%3.6%
 

Theimar makamashi ita ce 332 kcal.

  • oz = 28.35 g (94.1 kcal)
Shuke-shuken auduga, gari, mara mai (ba tare da gossypol) mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B1 - 139,3%, bitamin B2 - 22%, bitamin B6 - 38,2%, bitamin B9 - 57%, bitamin PP - 20,2%, potassium - 70,4%, alli - 47,4%, magnesium - 179%, phosphorus - 198,4%, baƙin ƙarfe - 69,9%, manganese - 106,5%, jan ƙarfe - 117,2%, tutiya - 96,8%
  • Vitamin B1 yana daga cikin mahimman enzymes na carbohydrate da kuzarin kuzari, waɗanda ke ba wa jiki kuzari da abubuwa filastik, da kuma maye gurbin amino acid mai rassa. Rashin wannan bitamin yana haifar da mummunan cuta na juyayi, narkewa da tsarin jijiyoyin jini.
  • 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.
  • 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.
  • 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.
Tags: kalori abun ciki 332 kcal, abun da ke cikin sinadarai, ƙimar abinci mai gina jiki, bitamin, ma'adanai, abin da ke da amfani Auduga, gari, mai-mai (ba tare da gossypol), kalori, abubuwan gina jiki, kaddarorin amfani Auduga, gari, mai-mai (ba tare da gossypol)

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