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 |
| Caimar caloric | 375 kCal | 1684 kCal | 22.3% | 5.9% | 449 g |
| sunadaran | 5.59 g | 76 g | 7.4% | 2% | 1360 g |
| fats | 1.39 g | 56 g | 2.5% | 0.7% | 4029 g |
| carbohydrates | 80.85 g | 219 g | 36.9% | 9.8% | 271 g |
| Fatar Alimentary | 1.9 g | 20 g | 9.5% | 2.5% | 1053 g |
| Water | 9.81 g | 2273 g | 0.4% | 0.1% | 23170 g |
| Ash | 0.46 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 11 μg | 900 μg | 1.2% | 0.3% | 8182 g |
| alpha carotenes | 63 μg | ~ | |||
| beta carotenes | 0.097 MG | 5 MG | 1.9% | 0.5% | 5155 g |
| Lutein + Zeaxanthin | 1355 μg | ~ | |||
| Vitamin B1, thiamine | 0.074 MG | 1.5 MG | 4.9% | 1.3% | 2027 g |
| Vitamin B2, riboflavin | 0.058 MG | 1.8 MG | 3.2% | 0.9% | 3103 g |
| Vitamin B5, pantothenic | 0.052 MG | 5 MG | 1% | 0.3% | 9615 g |
| Vitamin B6, pyridoxine | 0.097 MG | 2 MG | 4.9% | 1.3% | 2062 g |
| Vitamin B9, folate | 48 μg | 400 μg | 12% | 3.2% | 833 g |
| Vitamin E, alpha tocopherol, TE | 0.15 MG | 15 MG | 1% | 0.3% | 10000 g |
| Vitamin K, phylloquinone | 0.3 μg | 120 μg | 0.3% | 0.1% | 40000 g |
| Vitamin PP, NO | 2.656 MG | 20 MG | 13.3% | 3.5% | 753 g |
| macronutrients | |||||
| Potassium, K | 90 MG | 2500 MG | 3.6% | 1% | 2778 g |
| Kalshiya, Ca | 2 MG | 1000 MG | 0.2% | 0.1% | 50000 g |
| Magnesium, MG | 18 MG | 400 MG | 4.5% | 1.2% | 2222 g |
| Sodium, Na | 1 MG | 1300 MG | 0.1% | 130000 g | |
| Sulfur, S | 55.9 MG | 1000 MG | 5.6% | 1.5% | 1789 g |
| Phosphorus, P. | 60 MG | 800 MG | 7.5% | 2% | 1333 g |
| Gano Abubuwa | |||||
| Irin, Fe | 0.91 MG | 18 MG | 5.1% | 1.4% | 1978 g |
| Manganese, mn | 0.056 MG | 2 MG | 2.8% | 0.7% | 3571 g |
| Tagulla, Cu | 142 μg | 1000 μg | 14.2% | 3.8% | 704 g |
| Selenium, Idan | 8 μg | 55 μg | 14.5% | 3.9% | 688 g |
| Tutiya, Zn | 0.37 MG | 12 MG | 3.1% | 0.8% | 3243 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 0.64 g | max 100 г | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.171 g | max 18.7 г | |||
| 12:0 Lauric | 0.001 g | ~ | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Dabino | 0.14 g | ~ | |||
| 18: 0 Stearin | 0.025 g | ~ | |||
| Monounsaturated mai kitse | 0.274 g | min 16.8g | 1.6% | 0.4% | |
| 16: 1 Palmitoleic | 0.004 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.274 g | ~ | |||
| Polyunsaturated mai kitse | 0.695 g | daga 11.2 to 20.6 | 6.2% | 1.7% | |
| 18: 2 Linoleic | 0.673 g | ~ | |||
| 18: 3 Linolenic | 0.022 g | ~ | |||
| Omega-3 fatty acid | 0.022 g | daga 0.9 to 3.7 | 2.4% | 0.6% | |
| Omega-6 fatty acid | 0.673 g | daga 4.7 to 16.8 | 14.3% | 3.8% |
Theimar makamashi ita ce 375 kcal.
- kofin = 126 g (472.5 kCal)
Finely masara gari masara gari, ba kwayar cuta mai arziki a cikin bitamin da ma'adanai kamar: bitamin B9 - 12%, bitamin PP - 13,3% jan karfe - 14,2% selenium - 14,5%
- 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.
- 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 375 kcal, sinadaran abun da ke ciki, sinadirai masu darajar, bitamin, ma'adanai, ta yaya yake da amfani? Garin masara mai launin rawaya, ƙasa mai kyau, mara ƙwayar cuta, adadin kuzari, kayan abinci masu gina jiki, kaddarorin masu amfani Garin masarar launin rawaya, ƙasa mai laushi, mara germ