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 | 379 kCal | 1684 kCal | 22.5% | 5.9% | 444 g |
| sunadaran | 9.64 g | 76 g | 12.7% | 3.4% | 788 g |
| fats | 0.6 g | 56 g | 1.1% | 0.3% | 9333 g |
| carbohydrates | 76.26 g | 219 g | 34.8% | 9.2% | 287 g |
| Fatar Alimentary | 7.5 g | 20 g | 37.5% | 9.9% | 267 g |
| Water | 2 g | 2273 g | 0.1% | 113650 g | |
| Ash | 4 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 1 μg | 900 μg | 0.1% | 90000 g | |
| beta carotenes | 0.007 MG | 5 MG | 0.1% | 71429 g | |
| Lutein + Zeaxanthin | 39 μg | ~ | |||
| Vitamin B1, thiamine | 1.08 MG | 1.5 MG | 72% | 19% | 139 g |
| Vitamin B2, riboflavin | 0.115 MG | 1.8 MG | 6.4% | 1.7% | 1565 g |
| Vitamin B4, choline | 54.1 MG | 500 MG | 10.8% | 2.8% | 924 g |
| Vitamin B6, pyridoxine | 0.8 MG | 2 MG | 40% | 10.6% | 250 g |
| Vitamin B9, folate | 45 μg | 400 μg | 11.3% | 3% | 889 g |
| Vitamin C, ascorbic | 9.3 MG | 90 MG | 10.3% | 2.7% | 968 g |
| Vitamin E, alpha tocopherol, TE | 0.04 MG | 15 MG | 0.3% | 0.1% | 37500 g |
| Vitamin K, phylloquinone | 9.1 μg | 120 μg | 7.6% | 2% | 1319 g |
| Vitamin PP, NO | 6.446 MG | 20 MG | 32.2% | 8.5% | 310 g |
| macronutrients | |||||
| Potassium, K | 1628 MG | 2500 MG | 65.1% | 17.2% | 154 g |
| Kalshiya, Ca | 35 MG | 1000 MG | 3.5% | 0.9% | 2857 g |
| Magnesium, MG | 70 MG | 400 MG | 17.5% | 4.6% | 571 g |
| Sodium, Na | 643 MG | 1300 MG | 49.5% | 13.1% | 202 g |
| Sulfur, S | 96.4 MG | 1000 MG | 9.6% | 2.5% | 1037 g |
| Phosphorus, P. | 167 MG | 800 MG | 20.9% | 5.5% | 479 g |
| Gano Abubuwa | |||||
| Irin, Fe | 3.57 MG | 18 MG | 19.8% | 5.2% | 504 g |
| Tagulla, Cu | 174 μg | 1000 μg | 17.4% | 4.6% | 575 g |
| Selenium, Idan | 8.1 μg | 55 μg | 14.7% | 3.9% | 679 g |
| Tutiya, Zn | 0.74 MG | 12 MG | 6.2% | 1.6% | 1622 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 3.69 g | max 100 г | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.15 g | max 18.7 г | |||
| 12:0 Lauric | 0.015 g | ~ | |||
| 16: 0 Dabino | 0.11 g | ~ | |||
| 18: 0 Stearin | 0.015 g | ~ | |||
| Monounsaturated mai kitse | 0.015 g | min 16.8g | 0.1% | ||
| 18: 1 Olein (Omega-9) | 0.015 g | ~ | |||
| Polyunsaturated mai kitse | 0.255 g | daga 11.2 to 20.6 | 2.3% | 0.6% | |
| 18: 2 Linoleic | 0.2 g | ~ | |||
| 18: 3 Linolenic | 0.06 g | ~ | |||
| Omega-3 fatty acid | 0.06 g | daga 0.9 to 3.7 | 6.7% | 1.8% | |
| Omega-6 fatty acid | 0.2 g | daga 4.7 to 16.8 | 4.3% | 1.1% |
Theimar makamashi ita ce 379 kcal.
- oz = 28.35 g (107.4 kcal)
- jaka (8 oz) = 227 g (860.3 kCal)
Gurasar dankalin turawa, marasa kitse, tare da gishiri bitamin B1 - 72%, B6 - 40%, B9 - 11,3%, bitamin PP - 32,2%, potassium - 65,1%, magnesium - 17,5%; phosphorus - 20,9%, baƙin ƙarfe - 19,8%, jan karfe - 17,4%, selenium - 14,7%
- 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 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.
- 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.
- 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.
Tags: Caloric abun ciki na 379 kcal, abun da ke ciki na sinadaran, darajar abinci mai gina jiki, bitamin, ma'adanai, ta yaya yake da amfani Gurasar dankalin turawa, ba tare da mai ba, tare da gishiri, adadin kuzari, kayan abinci mai gina jiki, kaddarorin masu amfani Gurasar dankalin turawa, maras mai, tare da gishiri.