Abubuwan hadewa Side side hadadden 1
| Boiled dankali | 75.0 (grams) |
| Stewed kabeji | 75.0 (grams) |
Hanyar shiri
Kuna iya ƙirƙirar girkinku ta hanyar la'akari da asarar bitamin da ma'adinai ta amfani da kalkuleta girke-girke a cikin aikin.
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 | 143.4 kCal | 1684 kCal | 8.5% | 5.9% | 1174 g |
| sunadaran | 3.5 g | 76 g | 4.6% | 3.2% | 2171 g |
| fats | 7.7 g | 56 g | 13.8% | 9.6% | 727 g |
| carbohydrates | 16.1 g | 219 g | 7.4% | 5.2% | 1360 g |
| kwayoyin acid | 0.4 g | ~ | |||
| Fatar Alimentary | 3.2 g | 20 g | 16% | 11.2% | 625 g |
| Water | 159.6 g | 2273 g | 7% | 4.9% | 1424 g |
| Ash | 1.9 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 300 μg | 900 μg | 33.3% | 23.2% | 300 g |
| Retinol | 0.3 MG | ~ | |||
| Vitamin B1, thiamine | 0.1 MG | 1.5 MG | 6.7% | 4.7% | 1500 g |
| Vitamin B2, riboflavin | 0.09 MG | 1.8 MG | 5% | 3.5% | 2000 g |
| Vitamin B4, choline | 0.5 MG | 500 MG | 0.1% | 0.1% | 100000 g |
| Vitamin B5, pantothenic | 0.3 MG | 5 MG | 6% | 4.2% | 1667 g |
| Vitamin B6, pyridoxine | 0.3 MG | 2 MG | 15% | 10.5% | 667 g |
| Vitamin B9, folate | 12.7 μg | 400 μg | 3.2% | 2.2% | 3150 g |
| Vitamin C, ascorbic | 25.7 MG | 90 MG | 28.6% | 19.9% | 350 g |
| Vitamin E, alpha tocopherol, TE | 1.2 MG | 15 MG | 8% | 5.6% | 1250 g |
| Vitamin H, Biotin | 0.2 μg | 50 μg | 0.4% | 0.3% | 25000 g |
| Vitamin PP, NO | 2.081 MG | 20 MG | 10.4% | 7.3% | 961 g |
| niacin | 1.5 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 695.5 MG | 2500 MG | 27.8% | 19.4% | 359 g |
| Kalshiya, Ca | 49.5 MG | 1000 MG | 5% | 3.5% | 2020 g |
| Silinda, Si | 0.03 MG | 30 MG | 0.1% | 0.1% | 100000 g |
| Magnesium, MG | 34.4 MG | 400 MG | 8.6% | 6% | 1163 g |
| Sodium, Na | 20.3 MG | 1300 MG | 1.6% | 1.1% | 6404 g |
| Sulfur, S | 53.3 MG | 1000 MG | 5.3% | 3.7% | 1876 g |
| Phosphorus, P. | 81 MG | 800 MG | 10.1% | 7% | 988 g |
| Chlorine, Kl | 70.4 MG | 2300 MG | 3.1% | 2.2% | 3267 g |
| Gano Abubuwa | |||||
| Aluminium, Al | 1048.4 μg | ~ | |||
| Bohr, B. | 241.4 μg | ~ | |||
| Vanadium, V | 107.5 μg | ~ | |||
| Irin, Fe | 1.4 MG | 18 MG | 7.8% | 5.4% | 1286 g |
| Iodine, Ni | 6 μg | 150 μg | 4% | 2.8% | 2500 g |
| Cobalt, Ko | 6 μg | 10 μg | 60% | 41.8% | 167 g |
| Lithium, Li | 53.8 μg | ~ | |||
| Manganese, mn | 0.264 MG | 2 MG | 13.2% | 9.2% | 758 g |
| Tagulla, Cu | 159.4 μg | 1000 μg | 15.9% | 11.1% | 627 g |
| Molybdenum, Mo. | 13.4 μg | 70 μg | 19.1% | 13.3% | 522 g |
| Nickel, ni | 14.6 μg | ~ | |||
| Gubar, Sn | 0.04 μg | ~ | |||
| Judium, RB | 375.9 μg | ~ | |||
| Selenium, Idan | 0.05 μg | 55 μg | 0.1% | 0.1% | 110000 g |
| Titan, kai | 0.08 μg | ~ | |||
| Fluorin, F | 31.7 μg | 4000 μg | 0.8% | 0.6% | 12618 g |
| Chrome, Kr | 10.8 μg | 50 μg | 21.6% | 15.1% | 463 g |
| Tutiya, Zn | 0.6043 MG | 12 MG | 5% | 3.5% | 1986 g |
| Abincin da ke narkewa | |||||
| Sitaci da dextrins | 9.5 g | ~ | |||
| Mono- da disaccharides (sugars) | 4.6 g | max 100 г |
Theimar makamashi ita ce 143,4 kcal.
Hadadden gefen abinci 1 mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 33,3%, bitamin B6 - 15%, bitamin C - 28,6%, potassium - 27,8%, cobalt - 60%, manganese - 13,2%, jan ƙarfe - 15,9%, molybdenum - 19,1%, chromium - 21,6%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- 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 C shiga cikin halayen redox, aiki na tsarin rigakafi, yana inganta karɓar ƙarfe. Rashin rashi na haifar da sako-sako da cizon gumis, toshewar hanci saboda karɓaɓɓiyar izinin aiki da rauni na kumburin 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.
- Cobalt yana daga cikin bitamin B12. Yana kunna enzymes na ƙarancin acid mai narkewa da folic acid metabolism.
- 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.
- Molybdenum shine mai haɗin haɓakar enzymes da yawa waɗanda ke samar da haɓakar haɓakar amino acid, purines da pyrimidines.
- Chrome shiga cikin tsara matakan glucose na jini, yana inganta tasirin insulin. Rashin ƙarfi yana haifar da raunin haƙuri.
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