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 | 212 kCal | 1684 kCal | 12.6% | 5.9% | 794 g |
| sunadaran | 13.84 g | 76 g | 18.2% | 8.6% | 549 g |
| fats | 16.18 g | 56 g | 28.9% | 13.6% | 346 g |
| carbohydrates | 2.08 g | 219 g | 0.9% | 0.4% | 10529 g |
| Water | 66.7 g | 2273 g | 2.9% | 1.4% | 3408 g |
| Ash | 1.2 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 176 μg | 900 μg | 19.6% | 9.2% | 511 g |
| Retinol | 0.171 MG | ~ | |||
| beta carotenes | 0.062 MG | 5 MG | 1.2% | 0.6% | 8065 g |
| beta Cryptoxanthin | 6 μg | ~ | |||
| Lutein + Zeaxanthin | 233 μg | ~ | |||
| Vitamin B1, thiamine | 0.08 MG | 1.5 MG | 5.3% | 2.5% | 1875 g |
| Vitamin B2, riboflavin | 0.52 MG | 1.8 MG | 28.9% | 13.6% | 346 g |
| Vitamin B4, choline | 180.6 MG | 500 MG | 36.1% | 17% | 277 g |
| Vitamin B5, pantothenic | 0.94 MG | 5 MG | 18.8% | 8.9% | 532 g |
| Vitamin B6, pyridoxine | 0.19 MG | 2 MG | 9.5% | 4.5% | 1053 g |
| Vitamin B9, folate | 29 μg | 400 μg | 7.3% | 3.4% | 1379 g |
| Vitamin B12, Cobalamin | 1.01 μg | 3 μg | 33.7% | 15.9% | 297 g |
| Vitamin C, ascorbic | 3.3 MG | 90 MG | 3.7% | 1.7% | 2727 g |
| Vitamin D, calciferol | 1.1 μg | 10 μg | 11% | 5.2% | 909 g |
| Vitamin E, alpha tocopherol, TE | 0.96 MG | 15 MG | 6.4% | 3% | 1563 g |
| Vitamin K, phylloquinone | 9 μg | 120 μg | 7.5% | 3.5% | 1333 g |
| Vitamin PP, NO | 0.21 MG | 20 MG | 1.1% | 0.5% | 9524 g |
| macronutrients | |||||
| Potassium, K | 147 MG | 2500 MG | 5.9% | 2.8% | 1701 g |
| Kalshiya, Ca | 57 MG | 1000 MG | 5.7% | 2.7% | 1754 g |
| Magnesium, MG | 14 MG | 400 MG | 3.5% | 1.7% | 2857 g |
| Sodium, Na | 187 MG | 1300 MG | 14.4% | 6.8% | 695 g |
| Sulfur, S | 138.4 MG | 1000 MG | 13.8% | 6.5% | 723 g |
| Phosphorus, P. | 242 MG | 800 MG | 30.3% | 14.3% | 331 g |
| Gano Abubuwa | |||||
| Irin, Fe | 2.59 MG | 18 MG | 14.4% | 6.8% | 695 g |
| Manganese, mn | 0.043 MG | 2 MG | 2.2% | 1% | 4651 g |
| Tagulla, Cu | 67 μg | 1000 μg | 6.7% | 3.2% | 1493 g |
| Selenium, Idan | 22.5 μg | 55 μg | 40.9% | 19.3% | 244 g |
| Tutiya, Zn | 1.66 MG | 12 MG | 13.8% | 6.5% | 723 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 1.64 g | max 100 г | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.836 g | ~ | |||
| valine | 0.96 g | ~ | |||
| Tarihin * | 0.325 g | ~ | |||
| Isoleucine | 0.836 g | ~ | |||
| leucine | 1.185 g | ~ | |||
| lysine | 0.913 g | ~ | |||
| methionine | 0.427 g | ~ | |||
| threonine | 0.657 g | ~ | |||
| tryptophan | 0.212 g | ~ | |||
| phenylalanine | 0.75 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.763 g | ~ | |||
| Aspartic acid | 1.311 g | ~ | |||
| glycine | 0.438 g | ~ | |||
| Glutamic acid | 1.773 g | ~ | |||
| Proline | 0.577 g | ~ | |||
| serine | 1.002 g | ~ | |||
| tyrosin | 0.562 g | ~ | |||
| cysteine | 0.307 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 426 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 6.153 g | max 18.7 г | |||
| Nailan 6-0 | 0.158 g | ~ | |||
| 8:0 | 0.048 g | ~ | |||
| 10: 0 Tafiya | 0.104 g | ~ | |||
| 12:0 Lauric | 0.134 g | ~ | |||
| 14: 0 Myristic | 0.085 g | ~ | |||
| 16: 0 Dabino | 3.909 g | ~ | |||
| 18: 0 Stearin | 1.522 g | ~ | |||
| Monounsaturated mai kitse | 5.889 g | min 16.8g | 35.1% | 16.6% | |
| 16: 1 Palmitoleic | 0.515 g | ~ | |||
| 18: 1 Olein (Omega-9) | 5.374 g | ~ | |||
| Polyunsaturated mai kitse | 1.969 g | daga 11.2 to 20.6 | 17.6% | 8.3% | |
| 18: 2 Linoleic | 1.649 g | ~ | |||
| 18: 3 Linolenic | 0.118 g | ~ | |||
| 20: 4 Arachidonic | 0.202 g | ~ | |||
| Omega-3 fatty acid | 0.118 g | daga 0.9 to 3.7 | 13.1% | 6.2% | |
| Omega-6 fatty acid | 1.851 g | daga 4.7 to 16.8 | 39.4% | 18.6% |
Theimar makamashi ita ce 212 kcal.
- 2 = 94 g (199.3 kcal)
Abinci mai sauri, raman ƙwai mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 19,6%, bitamin B2 - 28,9%, choline - 36,1%, bitamin B5 - 18,8%, bitamin B12 - 33,7%, bitamin D - 11%, phosphorus - 30,3%, baƙin ƙarfe - 14,4%, selenium - 40,9%, zinc - 13,8%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- 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 B5 shiga cikin furotin, kitse, metabolism na ƙwayar cuta, metabolism na cholesterol, hada abubuwa da yawa na hormones, haemoglobin, yana haɓaka shayar amino acid da sugars a cikin hanji, yana tallafawa aikin ƙirar adrenal. Rashin sinadarin pantothenic acid na iya haifar da lahani ga fata da kumburin mucous.
- Vitamin B12 yana taka muhimmiyar rawa a cikin metabolism da jujjuyawar amino acid. Folate da bitamin B12 sunadaran bitamin kuma suna da hannu cikin samuwar jini. Rashin bitamin B12 yana haifar da ci gaban rashin ƙarfi na ɓangare ko na sakandare, da kuma ƙarancin jini, leukopenia, thrombocytopenia.
- 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.
- 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.
- 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.
Tags: abun cikin kalori 212 kcal, abun da ke cikin sinadarai, darajar abinci mai gina jiki, bitamin, ma'adanai, yadda abinci mai sauri ke da amfani, cakakken kwai, adadin kuzari, sinadarai, abubuwan amfani na abinci Mai sauri, ƙwayayen ƙwai