Imar abinci mai gina jiki da haɓakar sinadarai.
| Abinci | Number | Dokar ** | % na al'ada a cikin 100 g | % na al'ada a cikin 100 kcal | 100% na al'ada |
| Kalori | 305 kcal | 1684 kcal | 18.1% | 5.9% | 552 g |
| sunadaran | 35 g | 76 g | 46.1% | 15.1% | 217 g |
| fats | 0.4 g | 56 g | 0.7% | 0.2% | 14000 g |
| carbohydrates | 40.5 g | 219 g | 18.5% | 6.1% | 541 g |
| Organic acid | 0.5 g | ~ | |||
| Fiber na abinci | 2.2 g | 20 g | 11% | 3.6% | 909 g |
| Water | 13.1 g | 2273 g | 0.6% | 0.2% | 17351 g |
| Ash | 4 g | ~ | |||
| bitamin | |||||
| Vitamin A, RAE | 500 mcg | 900 mcg | 55.6% | 18.2% | 180 g |
| beta carotenes | 0.5 MG | 5 MG | 10% | 3.3% | 1000 g |
| Vitamin B1, thiamine | 0.4 MG | 1.5 MG | 26.7% | 8.8% | 375 g |
| Vitamin B2, riboflavin | 0.45 MG | 1.8 MG | 25% | 8.2% | 400 g |
| Vitamin C, ascorbic | 50 MG | 90 MG | 55.6% | 18.2% | 180 g |
| Vitamin PP, a'a | 5.6 MG | 20 MG | 28% | 9.2% | 357 g |
| macronutrients | |||||
| Potassium, K | 1225 MG | 2500 MG | 49% | 16.1% | 204 g |
| Kalshiya, Ca | 112 MG | 1000 MG | 11.2% | 3.7% | 893 g |
| Magnesium, MG | 163 MG | 400 MG | 40.8% | 13.4% | 245 g |
| Sodium, Na | 9 MG | 1300 MG | 0.7% | 0.2% | 14444 g |
| Phosphorus, P. | 525 MG | 800 MG | 65.6% | 21.5% | 152 g |
| ma'adanai | |||||
| Irin, Fe | 3 MG | 18 MG | 16.7% | 5.5% | 600 g |
| Abincin da ke narkewa | |||||
| Sitaci da dextrins | 24 g | ~ | |||
| Mono da disaccharides (sugars) | 16.5 g | max 100 g |
Theimar makamashi ita ce 305 kcal.
- Vitamin a yana da alhakin ci gaban al'ada da aikin haifuwa, lafiyar fata da ido, tallafi na rigakafi.
- 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 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.
- 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.
- alli shine babban ɓangaren ƙasusuwanmu, yana aiki azaman mai tsara tsarin tsarin juyayi, yana da hannu cikin ƙarancin tsoka. Arancin alli yana haifar da ƙaddamar da kashin baya, ƙashin ƙugu da ƙasan ƙasan, yana ƙara haɗarin osteoporosis.
- magnesium yana cikin kuzarin kuzari da kuma hada sinadaran gina jiki, sinadarin nucleic acid, yana da tasirin karfafawa ga membranes, yana da mahimmanci don kiyaye sinadarin calcium, potassium da sodium. Dearancin magnesium yana haifar da hypomagnesemia, ƙara haɗarin haɓaka hauhawar jini, cututtukan zuciya.
- 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.
- Iron an haɗa shi tare da ayyuka daban-daban na sunadarai, gami da enzymes. Shiga cikin jigilar kayan lantarki, oxygen, yana ba da izinin kwararar halayen raɗaɗi da kunnawa na peroxidation. Rashin isasshen abinci yana haifar da karancin hypochromic, myoglobinaemia atonia na jijiyoyin kwarangwal, gajiya, bugun zuciya, ciwan atrophic na yau da kullun.
Cikakken jagorar samfuran mafi amfani da kuke iya gani a cikin app ɗin.
Imar makamashi ko ƙimar calolori shine adadin kuzarin da ake fitarwa a jikin dan adam daga abinci yayin narkewa. Ana auna ƙimar kuzarin samfurin a cikin kilo-calories (kcal) ko kilo-joules (kJ) a kowace gram 100. samfur. Kilocalorie, ana amfani dashi don auna ƙimar kuzarin abinci, kuma ana kiranta "kalori abinci", don haka idan kun ƙididdige ƙimar caloric a cikin (kilo) adadin kuzari prefix kilo sau da yawa ana tsallake. Tables masu tsayi na ƙimar makamashi don samfuran Rasha za ku iya gani.
Gida na gina jiki - abun ciki na carbohydrates, fats da sunadarai a cikin samfurin.
Imar abinci ta abinci - rukunin kayan abinci, kasancewar su don gamsar da bukatun mutum game da abubuwa masu mahimmanci da kuzari.
Vitamin sunekwayoyin da ake buƙata a ƙananan yawa a cikin abincin mutum da mafi yawan kashin baya. Haɗin bitamin, a matsayin mai mulkin, ana aiwatar da shi ta tsire-tsire, ba dabbobi ba. Abubuwan buƙatun bitamin na yau da kullun ƙananan miligram ne kawai ko microgram. Ya bambanta da ƙwayoyin bitamin ana lalata su yayin dumama. Yawancin bitamin ba su da ƙarfi kuma sun “ɓace” yayin dafa abinci ko sarrafa abinci.