Imar abinci mai gina jiki da haɓakar sinadarai.
Tebur mai zuwa ya lissafa abubuwan da ke cikin abubuwan gina jiki (calories, protein, fats, carbohydrates, vitamin da mineral) a ciki 100 grams na cin abinci rabo.
| Abinci | Number | Dokar ** | % na al'ada a cikin 100 g | % na al'ada a cikin 100 kcal | 100% na al'ada |
| Kalori | 37 kcal | 1684 kcal | 2.2% | 5.9% | 4551 g |
| sunadaran | 2.66 g | 76 g | 3.5% | 9.5% | 2857 g |
| fats | 0.29 g | 56 g | 0.5% | 1.4% | 19310 g |
| carbohydrates | 5.11 g | 219 g | 2.3% | 6.2% | 4286 g |
| Fiber na abinci | 2.7 g | 20 g | 13.5% | 36.5% | 741 g |
| Water | 88.34 g | 2273 g | 3.9% | 10.5% | 2573 g |
| Ash | 0.91 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.225 MG | 1.5 MG | 15% | 40.5% | 667 g |
| Vitamin B2, riboflavin | 0.2 MG | 1.8 MG | 11.1% | 30% | 900 g |
| Vitamin B4, choline | 47.7 MG | 500 MG | 9.5% | 25.7% | 1048 g |
| Vitamin B5, pantothenic | 1.35 MG | 5 MG | 27% | 73% | 370 g |
| Vitamin B6, pyridoxine | 0.1 MG | 2 MG | 5% | 13.5% | 2000 |
| Vitamin B9, folate | 48 .g | 400 mcg | 12% | 32.4% | 833 g |
| Vitamin D, calciferol | 0.1 .g | 10 .g | 1% | 2.7% | 10000 g |
| Vitamin D2, ergocalciferol | 0.1 .g | ~ | |||
| Vitamin E, alpha tocopherol, TE | 0.01 MG | 15 MG | 0.1% | 0.3% | 150000 g |
| Vitamin PP, a'a | 7.032 MG | 20 MG | 35.2% | 95.1% | 284 g |
| Betaine | 1.4 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 359 MG | 2500 MG | 14.4% | 38.9% | 696 g |
| Magnesium, MG | 16 MG | 400 MG | 4% | 10.8% | 2500 g |
| Sodium, Na | 3 MG | 1300 MG | 0.2% | 0.5% | 43333 g |
| Sulfur, S | 26.6 MG | 1000 MG | 2.7% | 7.3% | 3759 g |
| Phosphorus, P. | 105 MG | 800 MG | 13.1% | 35.4% | 762 g |
| ma'adanai | |||||
| Irin, Fe | 1.15 MG | 18 MG | 6.4% | 17.3% | 1565 g |
| Manganese, mn | 0.075 MG | 2 MG | 3.8% | 10.3% | 2667 g |
| Tagulla, Cu | 107 .g | 1000 mcg | 10.7% | 28.9% | 935 g |
| Selenium, Idan | 2.2 .g | 55 mcg | 4% | 10.8% | 2500 g |
| Tutiya, Zn | 0.65 MG | 12 MG | 5.4% | 14.6% | 1846 |
| Abincin da ke narkewa | |||||
| Mono da disaccharides (sugars) | 0.22 g | max 100 g | |||
| Glucose (dextrose) | 0.22 g | ~ | |||
| Amino acid mai mahimmanci | |||||
| Arginine * | 0.11 g | ~ | |||
| Valine | 0.23 g | ~ | |||
| Tarihin * | 0.07 g | ~ | |||
| Isoleucine | 0.09 g | ~ | |||
| Leucine | 0.13 g | ~ | |||
| lysine | 0.13 g | ~ | |||
| methionine | 0.03 g | ~ | |||
| threonine | 0.11 g | ~ | |||
| Tryptophan | 0.04 g | ~ | |||
| phenylalanine | 0.15 g | ~ | |||
| Amino acid | |||||
| Alanine | 0.19 g | ~ | |||
| Aspartic acid | 0.19 g | ~ | |||
| Glycine | 0.11 g | ~ | |||
| Glutamic acid | 0.38 g | ~ | |||
| Proline | 0.06 g | ~ | |||
| Serine | 0.09 g | ~ | |||
| Tyrosine | 0.14 g | ~ | |||
| cysteine | 0.02 g | ~ | |||
| Sterol (sterols) | |||||
| Campesterol | 1 MG | ~ | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 0.027 g | max 18.7 g | |||
| 16: 0 Palmitic | 0.027 g | ~ | |||
| Polyunsaturated mai kitse | 0.124 g | daga 11.2-20.6 g | 1.1% | 3% | |
| 18: 2 Linoleic | 0.082 g | ~ | |||
| 18: 3 Linolenic | 0.041 g | ~ | |||
| Omega-3 fatty acid | 0.041 g | daga 0.9 zuwa 3.7 g | 4.6% | 12.4% | |
| Omega-6 fatty acid | 0.082 g | daga 4.7 zuwa 16.8 g | 1.7% | 4.6% |
Theimar makamashi ita ce 37 kcal.
- babba = 5 g (1.9 kcal)
- matsakaici = 3 g (1.1 kcal)
- yankakken kofin = 65 grams (24.1 kcal)
- cikakken kofin = 64 g (23.7 kcal)
Enoki (Armillaria hunturu, enokitake), namomin kaza suna da wadata a cikin bitamin da ma'adanai kamar bitamin B1 - 15%, bitamin B2 shine 11.1%, bitamin B5 da 27%, bitamin B9 - 12%, bitamin PP - 35,2%, potassium - 14,4%, phosphorus - 13,1 , XNUMX%
- Vitamin B1 wani bangare ne na mahimmin enzymes na carbohydrate da kuzarin kuzari, samarwa jiki kuzari da mahaɗan filastik gami da narkewar sinadarin amino acid mai rassa. Rashin wannan bitamin yana haifar da mummunan cuta na juyayi, narkewa da tsarin jijiyoyin jini.
- Vitamin B2 yana da hannu cikin halayen redox, yana ba da gudummawa ga saurin launuka na mai nazarin gani da daidaitawar duhu. Rashin isasshen bitamin B2 yana tare da keta lafiyar fata, ƙwayoyin mucous, lalataccen haske da hangen nesa.
- Vitamin B5 yana cikin furotin, kitse, metabolism na ƙoshin lafiya, metabolism na cholesterol, hada ƙwayoyin cuta da yawa, haemoglobin, da inganta shawan amino acid da sugars a cikin hanji, yana tallafawa aikin ƙirar adrenal. Rashin Pantothenic acid na iya haifar da raunin fata da ƙwayoyin mucous.
- Vitamin B9 a matsayin coenzyme da ke shiga cikin metabolism na nucleic da amino acid. Rashin ƙarancin abinci yana haifar da gurɓataccen haɗuwa da ƙwayoyin nucleic acid da furotin, wanda ke haifar da hana ci gaba da rarrabuwar kwayar halitta, 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 yara. Nuna Associationungiyar mai ƙarfi tsakanin matakan fure, homocysteine da haɗarin cutar cututtukan zuciya.
- PP bitamin yana cikin halayyar redox da haɓaka kuzari. Rashin isasshen bitamin tare da hargitsi na yanayin al'ada na fata, ɓangaren hanji da tsarin juyayi.
- potassium shine babban ion intracellular wanda ke shiga cikin daidaita ruwa, electrolyte da acid acid, yana da hannu wajen gudanar da motsawar jijiyoyi, tsari na karfin jini.
- phosphorus yana da hannu cikin yawancin hanyoyin ilimin lissafi, gami da kuzari na makamashi, yana daidaita ma'aunin acid-alkaline, wani ɓangare ne na phospholipids, nucleotides da nucleic acid da ake buƙata don hakar ƙasusuwa da haƙori. Ficaranci yana haifar da anorexia, anemia, rickets.
Cikakken jagorar samfuran mafi amfani da kuke iya gani a cikin app ɗin.
Tags: kalori 37 kcal, da sinadaran abun da ke ciki, sinadirai masu darajar, bitamin, ma'adanai fiye da taimako Enoki (Armillaria hunturu, enokitake), namomin kaza, da adadin kuzari, na gina jiki, m Properties Enoki (Armillaria hunturu, enokitake), namomin kaza