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 | 88 kCal | 1684 kCal | 5.2% | 5.9% | 1914 g |
| sunadaran | 1.98 g | 76 g | 2.6% | 3% | 3838 g |
| fats | 0.95 g | 56 g | 1.7% | 1.9% | 5895 g |
| carbohydrates | 16.61 g | 219 g | 7.6% | 8.6% | 1318 g |
| Fatar Alimentary | 1.3 g | 20 g | 6.5% | 7.4% | 1538 g |
| Water | 78.44 g | 2273 g | 3.5% | 4% | 2898 g |
| Ash | 0.72 g | ~ | |||
| bitamin | |||||
| Vitamin A, RE | 138 μg | 900 μg | 15.3% | 17.4% | 652 g |
| Retinol | 0.138 MG | ~ | |||
| Lutein + Zeaxanthin | 24 μg | ~ | |||
| Vitamin B1, thiamine | 0.179 MG | 1.5 MG | 11.9% | 13.5% | 838 g |
| Vitamin B2, riboflavin | 0.152 MG | 1.8 MG | 8.4% | 9.5% | 1184 g |
| Vitamin B4, choline | 6 MG | 500 MG | 1.2% | 1.4% | 8333 g |
| Vitamin B5, pantothenic | 0.188 MG | 5 MG | 3.8% | 4.3% | 2660 g |
| Vitamin B6, pyridoxine | 0.253 MG | 2 MG | 12.7% | 14.4% | 791 g |
| Vitamin B9, folate | 82 μg | 400 μg | 20.5% | 23.3% | 488 g |
| Vitamin C, ascorbic | 0.1 MG | 90 MG | 0.1% | 0.1% | 90000 g |
| Vitamin E, alpha tocopherol, TE | 0.09 MG | 15 MG | 0.6% | 0.7% | 16667 g |
| Vitamin K, phylloquinone | 0.5 μg | 120 μg | 0.4% | 0.5% | 24000 g |
| Vitamin PP, NO | 2.343 MG | 20 MG | 11.7% | 13.3% | 854 g |
| macronutrients | |||||
| Potassium, K | 85 MG | 2500 MG | 3.4% | 3.9% | 2941 g |
| Kalshiya, Ca | 56 MG | 1000 MG | 5.6% | 6.4% | 1786 g |
| Magnesium, MG | 19 MG | 400 MG | 4.8% | 5.5% | 2105 g |
| Sodium, Na | 111 MG | 1300 MG | 8.5% | 9.7% | 1171 g |
| Sulfur, S | 19.8 MG | 1000 MG | 2% | 2.3% | 5051 g |
| Phosphorus, P. | 64 MG | 800 MG | 8% | 9.1% | 1250 g |
| Gano Abubuwa | |||||
| Irin, Fe | 2.21 MG | 18 MG | 12.3% | 14% | 814 g |
| Manganese, mn | 0.466 MG | 2 MG | 23.3% | 26.5% | 429 g |
| Tagulla, Cu | 74 μg | 1000 μg | 7.4% | 8.4% | 1351 g |
| Selenium, Idan | 1.6 μg | 55 μg | 2.9% | 3.3% | 3438 g |
| Tutiya, Zn | 0.42 MG | 12 MG | 3.5% | 4% | 2857 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 8.71 g | max 100 г | |||
| Acikin acid | |||||
| transgender | 0.008 g | max 1.9 г | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.15 g | max 18.7 г | |||
| 14: 0 Myristic | 0.003 g | ~ | |||
| 16: 0 Dabino | 0.132 g | ~ | |||
| 17-0 margarine | 0.001 g | ~ | |||
| 18: 0 Stearin | 0.012 g | ~ | |||
| 20:0 Arachinic | 0.001 g | ~ | |||
| 22: 0 Farawa | 0.001 g | ~ | |||
| Monounsaturated mai kitse | 0.283 g | min 16.8g | 1.7% | 1.9% | |
| 16: 1 Palmitoleic | 0.002 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.275 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.005 g | ~ | |||
| 22: 1 Erucova (omega-9) | 0.001 g | ~ | |||
| Polyunsaturated mai kitse | 0.299 g | daga 11.2 to 20.6 | 2.7% | 3.1% | |
| 18: 2 Linoleic | 0.289 g | ~ | |||
| 18: 3 Linolenic | 0.009 g | ~ | |||
| Omega-3 fatty acid | 0.009 g | daga 0.9 to 3.7 | 1% | 1.1% | |
| Omega-6 fatty acid | 0.289 g | daga 4.7 to 16.8 | 6.1% | 6.9% |
Theimar makamashi ita ce 88 kcal.
- kofin = 240 g (211.2 kCal)
- tsp = 15 g (13.2 kCal)
- fakiti, shirya = 158 g (139 kcal)
Oatmeal na yanzu (nan take) tare da zabibi da kayan ƙanshi, dafa shi cikin ruwa mai arziki a cikin bitamin da ma'adanai irin su: bitamin A - 15,3%, bitamin B1 - 11,9%, bitamin B6 - 12,7%, bitamin B9 - 20,5%, bitamin PP - 11,7% baƙin ƙarfe. 12,3%, manganese - 23,3%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- Vitamin B1 yana daga cikin mahimman enzymes na carbohydrate da kuzarin kuzari, waɗanda ke ba wa jiki kuzari da abubuwa filastik, da kuma maye gurbin amino acid mai rassa. Rashin wannan bitamin yana haifar da mummunan cuta na juyayi, narkewa da tsarin jijiyoyin jini.
- Vitamin B6 shiga cikin kula da kariyar amsawa, hanawa da motsa rai a cikin tsarin juyayi na tsakiya, cikin jujjuyawar amino acid, a cikin kwayar halittar tryptophan, lipids da nucleic acid, suna taimakawa wajen samar da erythrocytes na yau da kullun, kiyaye matsayin al'ada. na homocysteine a cikin jini. Rashin isasshen bitamin B6 yana tare da rage ci, cin zarafin yanayin fata, haɓakar homocysteinemia, ƙarancin jini.
- 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.
- Iron wani bangare ne na sunadarai na ayyuka daban-daban, gami da enzymes. Shiga cikin jigilar kayan lantarki, iskar oxygen, yana tabbatar da hanyar halayen redox da kunnawa na peroxidation. Rashin isasshen amfani yana haifar da karancin hypochromic, rashin ƙarancin ƙwayar myoglobin na jijiyoyin ƙashi, ƙarar gajiya, myocardiopathy, atrophic gastritis.
- manganese yana shiga cikin samuwar kashi da kayan hadewa, wani bangare ne na enzymes da ke shiga cikin amino acid, carbohydrates, catecholamines; mahimmanci don kiran cholesterol da nucleotides. Rashin isasshen amfani yana tare da raguwar ci gaba, rikice-rikice a cikin tsarin haihuwa, ƙaruwar rauni na ƙashin ƙashi, rikicewar carbohydrate da metabolism na lipid.
Tags: abun ciki na caloric 88 kcal, abun da ke cikin sinadaran, ƙimar abinci mai gina jiki, bitamin, ma'adanai, abin da ke da amfani ga oatmeal Nan take (nan take) tare da zabibi da kayan yaji, dafa shi a cikin ruwa, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani Nan take oatmeal (nan take) tare da raisins da kayan yaji, Boiled. cikin ruwa