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 | 177 kcal | 1684 kcal | 10.5% | 5.9% | 951 g |
| sunadaran | 4.86 g | 76 g | 6.4% | 3.6% | 1564 g |
| fats | 8.59 g | 56 g | 15.3% | 8.6% | 652 g |
| carbohydrates | 16.12 g | 219 g | 7.4% | 4.2% | 1359 g |
| Fiber na abinci | 4 g | 20 g | 20% | 11.3% | 500 g |
| Water | 64.87 g | 2273 g | 2.9% | 1.6% | 3504 g |
| Ash | 1.56 g | ~ | |||
| bitamin | |||||
| beta carotenes | 0.002 MG | 5 MG | 250000 g | ||
| beta Cryptoxanthin | 2 .g | ~ | |||
| Lutein + Zeaxanthin | 1 .g | ~ | |||
| Vitamin B1, thiamine | 0.089 MG | 1.5 MG | 5.9% | 3.3% | 1685 |
| Vitamin B2, riboflavin | 0.052 MG | 1.8 MG | 2.9% | 1.6% | 3462 g |
| Vitamin B4, choline | 27.8 MG | 500 MG | 5.6% | 3.2% | 1799 g |
| Vitamin B5, pantothenic | 0.287 MG | 5 MG | 5.7% | 3.2% | 1742 g |
| Vitamin B6, pyridoxine | 0.399 MG | 2 MG | 20% | 11.3% | 501 g |
| Vitamin B9, folate | 59 .g | 400 mcg | 14.8% | 8.4% | 678 g |
| Vitamin C, ascorbic | 7.9 MG | 90 MG | 8.8% | 5% | 1139 g |
| Vitamin E, alpha tocopherol, TE | 0.75 MG | 15 MG | 5% | 2.8% | 2000 |
| beta tocopherol | 0.01 MG | ~ | |||
| Yankin Tocopherol | 0.04 MG | ~ | |||
| Vitamin K, phylloquinone | 3 MG | 120 mcg | 2.5% | 1.4% | 4000 g |
| Vitamin PP, a'a | 0.399 MG | 20 MG | 2% | 1.1% | 5013 g |
| macronutrients | |||||
| Potassium, K | 173 MG | 2500 MG | 6.9% | 3.9% | 1445 g |
| Kalshiya, Ca | 49 MG | 1000 MG | 4.9% | 2.8% | 2041 g |
| Magnesium, MG | 29 MG | 400 MG | 7.3% | 4.1% | 1379 g |
| Sodium, Na | 242 MG | 1300 MG | 18.6% | 10.5% | 537 g |
| Sulfur, S | 48.6 MG | 1000 MG | 4.9% | 2.8% | 2058 g |
| Phosphorus, P. | 110 MG | 800 MG | 13.8% | 7.8% | 727 g |
| ma'adanai | |||||
| Irin, Fe | 1.56 MG | 18 MG | 8.7% | 4.9% | 1154 g |
| Manganese, mn | 0.567 MG | 2 MG | 28.4% | 16% | 353 g |
| Tagulla, Cu | 224 .g | 1000 mcg | 22.4% | 12.7% | 446 g |
| Selenium, Idan | 2.4 .g | 55 mcg | 4.4% | 2.5% | 2292 g |
| Tutiya, Zn | 1.09 MG | 12 MG | 9.1% | 5.1% | 1101 g |
| Abincin da ke narkewa | |||||
| Mono da disaccharides (sugars) | 0.27 g | max 100 g | |||
| Amino acid mai mahimmanci | |||||
| Arginine * | 0.501 g | ~ | |||
| Valine | 0.215 g | ~ | |||
| Tarihin * | 0.134 g | ~ | |||
| Isoleucine | 0.206 g | ~ | |||
| Leucine | 0.346 g | ~ | |||
| lysine | 0.291 g | ~ | |||
| methionine | 0.08 g | ~ | |||
| threonine | 0.182 g | ~ | |||
| Tryptophan | 0.057 g | ~ | |||
| phenylalanine | 0.256 g | ~ | |||
| Amino acid | |||||
| Alanine | 0.213 g | ~ | |||
| Aspartic acid | 0.544 g | ~ | |||
| Glycine | 0.223 g | ~ | |||
| Glutamic acid | 0.882 g | ~ | |||
| Proline | 0.201 g | ~ | |||
| Serine | 0.245 g | ~ | |||
| Tyrosine | 0.134 g | ~ | |||
| cysteine | 0.071 g | ~ | |||
| Sterol (sterols) | |||||
| phytosterols | 11 MG | ~ | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 1.141 g | max 18.7 g | |||
| 14: 0 Myristic | 0.008 g | ~ | |||
| 16: 0 Palmitic | 0.881 g | ~ | |||
| 17: 0 Margarine | 0.001 g | ~ | |||
| 18: 0 Nutsuwa | 0.223 g | ~ | |||
| 20: 0 Arachidic | 0.021 g | ~ | |||
| 22: 0 Begenova | 0.006 g | ~ | |||
| Monounsaturated mai kitse | 4.865 g | min 16.8g | 29% | 16.4% | |
| 16: 1 Palmitoleic | 0.072 g | ~ | |||
| 17: 1 Abun ciki | 0.006 g | ~ | |||
| 18: 1 Oleic (omega-9) | 4.767 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.019 g | ~ | |||
| Polyunsaturated mai kitse | 2.109 g | daga 11.2-20.6 g | 18.8% | 10.6% | |
| 18: 2 Linoleic | 2.035 g | ~ | |||
| 18: 3 Linolenic | 0.074 g | ~ | |||
| Omega-3 fatty acid | 0.074 g | daga 0.9 zuwa 3.7 g | 8.2% | 4.6% | |
| Omega-6 fatty acid | 2.035 g | daga 4.7 zuwa 16.8 g | 43.3% | 24.5% |
Theimar makamashi ita ce 177 kcal.
- kofin = 246 g (435.4 kcal)
- tablespoon = 15 gr (26.6 kcal)
Hummus na gida mai arziki a cikin bitamin da ma'adanai kamar bitamin B6 - 20%, bitamin B9 14.8%, phosphorus - 13,8%, manganese - 28.4 bisa dari, jan karfe da kuma 22.4%.
- Vitamin B6 yana da hannu wajen kiyaye amsar rigakafi, hanyoyin hanawa da motsa rai a cikin tsarin juyayi na tsakiya, a cikin canzawar amino acid, metabolism na tryptophan, sinadarin lipids da nucleic acid yana taimakawa wajen samar da kwayar jinin jini ta yau da kullun, da kiyaye matakan al'ada na homocysteine a cikin jini. Rashin shan bitamin B6 yana tare da rashin cin abinci, rashin lafiyar lafiyar fata, ci gaban abin da aka samo, da karancin 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.
- 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: kalori 177 kcal, da sinadaran abun da ke ciki, sinadirai masu darajar, bitamin, ma'adanai fiye da taimako Hummus, na gida, da adadin kuzari, na gina jiki, m Properties Hummus, na gida