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 | 49 kCal | 1684 kCal | 2.9% | 5.9% | 3437 g |
| sunadaran | 1.51 g | 76 g | 2% | 4.1% | 5033 g |
| fats | 0.16 g | 56 g | 0.3% | 0.6% | 35000 g |
| carbohydrates | 10.99 g | 219 g | 5% | 10.2% | 1993 g |
| Fatar Alimentary | 1.3 g | 20 g | 6.5% | 13.3% | 1538 g |
| Water | 81.34 g | 2273 g | 3.6% | 7.3% | 2794 g |
| Ash | 4.7 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 6 μg | 900 μg | 0.7% | 1.4% | 15000 g |
| beta carotenes | 0.071 MG | 5 MG | 1.4% | 2.9% | 7042 g |
| Vitamin B1, thiamine | 0.015 MG | 1.5 MG | 1% | 2% | 10000 g |
| Vitamin B2, riboflavin | 0.466 MG | 1.8 MG | 25.9% | 52.9% | 386 g |
| Vitamin B4, choline | 12.9 MG | 500 MG | 2.6% | 5.3% | 3876 g |
| Vitamin B5, pantothenic | 0.176 MG | 5 MG | 3.5% | 7.1% | 2841 g |
| Vitamin B6, pyridoxine | 0.069 MG | 2 MG | 3.5% | 7.1% | 2899 g |
| Vitamin B9, folate | 182 μg | 400 μg | 45.5% | 92.9% | 220 g |
| Vitamin C, ascorbic | 3 MG | 90 MG | 3.3% | 6.7% | 3000 g |
| Vitamin E, alpha tocopherol, TE | 0.87 MG | 15 MG | 5.8% | 11.8% | 1724 g |
| Vitamin K, phylloquinone | 5 μg | 120 μg | 4.2% | 8.6% | 2400 g |
| Vitamin PP, NO | 0.593 MG | 20 MG | 3% | 6.1% | 3373 g |
| macronutrients | |||||
| Potassium, K | 63 MG | 2500 MG | 2.5% | 5.1% | 3968 g |
| Kalshiya, Ca | 72 MG | 1000 MG | 7.2% | 14.7% | 1389 g |
| Magnesium, MG | 144 MG | 400 MG | 36% | 73.5% | 278 g |
| Sodium, Na | 67 MG | 1300 MG | 5.2% | 10.6% | 1940 g |
| Sulfur, S | 15.1 MG | 1000 MG | 1.5% | 3.1% | 6623 g |
| Phosphorus, P. | 157 MG | 800 MG | 19.6% | 40% | 510 g |
| Gano Abubuwa | |||||
| Irin, Fe | 8.9 MG | 18 MG | 49.4% | 100.8% | 202 g |
| Manganese, mn | 0.37 MG | 2 MG | 18.5% | 37.8% | 541 g |
| Tagulla, Cu | 149 μg | 1000 μg | 14.9% | 30.4% | 671 g |
| Selenium, Idan | 0.7 μg | 55 μg | 1.3% | 2.7% | 7857 g |
| Tutiya, Zn | 1.95 MG | 12 MG | 16.3% | 33.3% | 615 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 0.61 g | max 100 г | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.033 g | max 18.7 г | |||
| 14: 0 Myristic | 0.002 g | ~ | |||
| 16: 0 Dabino | 0.029 g | ~ | |||
| 18: 0 Stearin | 0.001 g | ~ | |||
| Monounsaturated mai kitse | 0.015 g | min 16.8g | 0.1% | 0.2% | |
| 16: 1 Palmitoleic | 0.005 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.005 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.005 g | ~ | |||
| Polyunsaturated mai kitse | 0.055 g | daga 11.2 to 20.6 | 0.5% | 1% | |
| 18: 2 Linoleic | 0.002 g | ~ | |||
| 18: 3 Linolenic | 0.001 g | ~ | |||
| 20: 4 Arachidonic | 0.005 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.046 g | ~ | |||
| Omega-3 fatty acid | 0.047 g | daga 0.9 to 3.7 | 5.2% | 10.6% | |
| Omega-6 fatty acid | 0.007 g | daga 4.7 to 16.8 | 0.1% | 0.2% |
Theimar makamashi ita ce 49 kcal.
- 2 tbsp (1/8 kofin) = 10 g (4.9 kCal)
Gansakuka na Irish, danye mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B2 - 25,9%, bitamin B9 - 45,5%, magnesium - 36%, phosphorus - 19,6%, baƙin ƙarfe - 49,4%, manganese - 18,5%, jan ƙarfe - 14,9%, tutiya - 16,3%
- 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 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.
- 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: abun cikin kalori 49 kcal, abun da ke cikin sinadarai, darajar abinci mai gina jiki, bitamin, ma'adanai, ta yaya yake da amfani Gwanin Jirgin ruwan teku na teku, ɗanye, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani Gwanin Gishirin Gishiri, ɗanye