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 | 84 kcal | 1684 kcal | 5% | 6% | 2005 |
| sunadaran | 5.36 g | 76 g | 7.1% | 8.5% | 1418 g |
| fats | 0.22 g | 56 g | 0.4% | 0.5% | 25455 g |
| carbohydrates | 10.13 g | 219 g | 4.6% | 5.5% | 2162 g |
| Fiber na abinci | 5.5 g | 20 g | 27.5% | 32.7% | 364 g |
| Water | 77.87 g | 2273 g | 3.4% | 4% | 2919 g |
| Ash | 0.92 g | ~ | |||
| bitamin | |||||
| Vitamin A, RAE | 40 mcg | 900 mcg | 4.4% | 5.2% | 2250 g |
| alpha carotenes | 22 .g | ~ | |||
| beta carotenes | 0.47 MG | 5 MG | 9.4% | 11.2% | 1064 g |
| Lutein + Zeaxanthin | 2593 .g | ~ | |||
| Vitamin B1, thiamine | 0.259 MG | 1.5 MG | 17.3% | 20.6% | 579 g |
| Vitamin B2, riboflavin | 0.149 MG | 1.8 MG | 8.3% | 9.9% | 1208 g |
| Vitamin B4, choline | 29.7 MG | 500 MG | 5.9% | 7% | 1684 g |
| Vitamin B5, pantothenic | 0.153 MG | 5 MG | 3.1% | 3.7% | 3268 g |
| Vitamin B6, pyridoxine | 0.216 MG | 2 MG | 10.8% | 12.9% | 926 g |
| Vitamin B9, folate | 63 .g | 400 mcg | 15.8% | 18.8% | 635 g |
| Vitamin C, ascorbic | 14.2 MG | 90 MG | 15.8% | 18.8% | 634 g |
| Vitamin E, alpha tocopherol, TE | 0.14 MG | 15 MG | 0.9% | 1.1% | 10714 g |
| Yankin Tocopherol | 0.99 MG | ~ | |||
| Delta Tocopherol | 0.02 MG | ~ | |||
| Vitamin K, phylloquinone | 25.9 .g | 120 mcg | 21.6% | 25.7% | 463 g |
| Vitamin PP, a'a | 2.021 MG | 20 MG | 10.1% | 12% | 990 g |
| Betaine | 0.2 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 271 MG | 2500 MG | 10.8% | 12.9% | 923 g |
| Kalshiya, Ca | 27 MG | 1000 MG | 2.7% | 3.2% | 3704 g |
| Magnesium, MG | 39 MG | 400 MG | 9.8% | 11.7% | 1026 g |
| Sodium, Na | 3 MG | 1300 MG | 0.2% | 0.2% | 43333 g |
| Sulfur, S | 53.6 MG | 1000 MG | 5.4% | 6.4% | 1866 |
| Phosphorus, P. | 117 MG | 800 MG | 14.6% | 17.4% | 684 g |
| ma'adanai | |||||
| Irin, Fe | 1.54 MG | 18 MG | 8.6% | 10.2% | 1169 g |
| Manganese, mn | 0.525 MG | 2 MG | 26.3% | 31.3% | 381 g |
| Tagulla, Cu | 173 .g | 1000 mcg | 17.3% | 20.6% | 578 g |
| Selenium, Idan | 1.9 .g | 55 mcg | 3.5% | 4.2% | 2895 g |
| Tutiya, Zn | 1.19 MG | 12 MG | 9.9% | 11.8% | 1008 g |
| Abincin da ke narkewa | |||||
| Mono da disaccharides (sugars) | 5.93 g | max 100 g | |||
| Glucose (dextrose) | 0.13 g | ~ | |||
| maltose | 0.18 g | ~ | |||
| sucrose | 5.22 g | ~ | |||
| Fructose | 0.41 g | ~ | |||
| Amino acid mai mahimmanci | |||||
| Arginine * | 0.423 g | ~ | |||
| Valine | 0.232 g | ~ | |||
| Tarihin * | 0.105 g | ~ | |||
| Isoleucine | 0.193 g | ~ | |||
| Leucine | 0.32 g | ~ | |||
| lysine | 0.314 g | ~ | |||
| methionine | 0.081 g | ~ | |||
| threonine | 0.201 g | ~ | |||
| Tryptophan | 0.037 g | ~ | |||
| phenylalanine | 0.198 g | ~ | |||
| Amino acid | |||||
| Alanine | 0.237 g | ~ | |||
| Aspartic acid | 0.49 g | ~ | |||
| Glycine | 0.182 g | ~ | |||
| Glutamic acid | 0.733 g | ~ | |||
| Proline | 0.171 g | ~ | |||
| Serine | 0.179 g | ~ | |||
| Tyrosine | 0.112 g | ~ | |||
| cysteine | 0.032 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 0.039 g | max 18.7 g | |||
| 16: 0 Palmitic | 0.035 g | ~ | |||
| 18: 0 Nutsuwa | 0.004 g | ~ | |||
| Monounsaturated mai kitse | 0.019 g | min 16.8g | 0.1% | 0.1% | |
| 18: 1 Oleic (omega-9) | 0.019 g | ~ | |||
| Polyunsaturated mai kitse | 0.102 g | daga 11.2-20.6 g | 0.9% | 1.1% | |
| 18: 2 Linoleic | 0.082 g | ~ | |||
| 18: 3 Linolenic | 0.019 g | ~ | |||
| Omega-3 fatty acid | 0.019 g | daga 0.9 zuwa 3.7 g | 2.1% | 2.5% | |
| Omega-6 fatty acid | 0.082 g | daga 4.7 zuwa 16.8 g | 1.7% | 2% |
Theimar makamashi ita ce 84 kcal.
- kofin = 160 g (134.4 kcal)
Green Peas, Boiled, ba tare da gishiri yana da wadata a cikin bitamin da ma'adanai kamar bitamin B1 - 17,3%, bitamin B9 shine 15.8%, bitamin C - 15.8%, bitamin K - 21,6%, phosphorus - 14,6%, manganese - 26,3 % , jan karfe - 17,3 %
- 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 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.
- Vitamin C shiga cikin halayen redox, tsarin garkuwar jiki, yana taimakawa jiki sha ƙarfe. Rashin rashi na haifar da sako-sako da cingam, zub da jini ta hanci saboda karuwar rashi da raunin jijiyoyin jini.
- Vitamin K yana daidaita daskarewar jini. Rashin bitamin K yana haifar da ƙaruwar lokacin daskarewa na jini, ƙananan matakin prothrombin a cikin 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.
- manganese yana da hannu a cikin samuwar kashi da kayan haɗin kai, wani ɓangare ne na enzymes da ke cikin haɓakar amino acid, carbohydrates, catecholamines; da ake bukata domin kira na cholesterol da nucleotides. Rashin isasshen amfani yana tare da raunin ci gaba, rikicewar tsarin haihuwa, ƙaruwar rauni na ƙashi, rikicewar ƙwayar carbohydrate da kumburin ciki.
- Copper wani ɓangare ne na enzymes tare da aikin redox kuma yana da hannu cikin ƙarancin ƙarfe, yana ƙarfafa shayar sunadarai da carbohydrates. Ya shiga cikin matakan ƙwayoyin jikin mutum tare da iskar oxygen. An nuna rashi ta hanyar lalacewar tsarin tsarin zuciya da ci gaban kwarangwal na dysplasia nama.
Cikakken jagorar samfuran mafi amfani da kuke iya gani a cikin app ɗin.
Tags: caloric 84 kcal, abun da ke ciki na sinadaran, darajar abinci mai gina jiki, bitamin, ma'adanai fiye da amfanin kore Peas, Boiled, ba tare da gishiri ba, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani na kore Peas, Boiled, ba tare da gishiri ba.