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 ciki 100 grams na cin abinci rabo.
| Abinci | Lambar | Al'ada ** | % na al'ada a cikin 100 g | % na al'ada 100 kcal | 100% na al'ada |
| Kalori | 151 kcal | 1684 kcal | 9% | 6% | 1115 g |
| sunadaran | 19.29 g | 76 g | 25.4% | 16.8% | 394 g |
| fats | 7.63 g | 56 g | 13.6% | 9% | 734 g |
| Water | 72.36 g | 2273 g | 3.2% | 2.1% | 3141 g |
| Ash | 1.03 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.12 MG | 1.5 MG | 8% | 5.3% | 1250 g |
| Vitamin B2, riboflavin | 0.22 MG | 1.8 MG | 12.2% | 8.1% | 818 g |
| Vitamin B5, pantothenic | 0.7 MG | 5 MG | 14% | 9.3% | 714 g |
| Vitamin B6, pyridoxine | 0.16 MG | 2 MG | 8% | 5.3% | 1250 g |
| Vitamin B9, folate | 23 mcg | 400 mcg | 5.8% | 3.8% | 1739 g |
| Vitamin B12, Cobalamin | 2.83 .g | 3 MG | 94.3% | 62.5% | 106 g |
| Vitamin E, alpha tocopherol, TE | 0.22 MG | 15 MG | 1.5% | 1% | 6818 g |
| Vitamin RR, a'a | 5.19 MG | 20 MG | 26% | 17.2% | 385 g |
| macronutrients | |||||
| Potassium, K | 268 MG | 2500 MG | 10.7% | 7.1% | 933 g |
| Kalshiya, Ca | 16 MG | 1000 MG | 1.6% | 1.1% | 6250 g |
| Magnesium, MG | 24 MG | 400 MG | 6% | 4% | 1667 g |
| Sodium, Na | 70 MG | 1300 MG | 5.4% | 3.6% | 1857 |
| Sulfur, S | 192.9 MG | 1000 MG | 19.3% | 12.8% | 518 g |
| Phosphorus, P. | 183 MG | 800 MG | 22.9% | 15.2% | 437 g |
| Alamar abubuwa | |||||
| Irin, Fe | 1.62 MG | 18 MG | 9% | 6% | 1111 g |
| Manganese, mn | 0.024 MG | 2 MG | 1.2% | 0.8% | 8333 g |
| Tagulla, Cu | 107 .g | 1000 mcg | 10.7% | 7.1% | 935 g |
| Selenium, Idan | 22 mcg | 55 mcg | 40% | 26.5% | 250 g |
| Tutiya, Zn | 5.11 MG | 12 MG | 42.6% | 28.2% | 235 g |
| Amino acid mai mahimmanci | |||||
| Arginine * | 1.146 g | ~ | |||
| Valine | 1.041 g | ~ | |||
| Tarihin * | 0.611 g | ~ | |||
| Isoleucine | 0.93 g | ~ | |||
| Leucine | 1.5 g | ~ | |||
| lysine | 1.703 g | ~ | |||
| methionine | 0.495 g | ~ | |||
| threonine | 0.825 g | ~ | |||
| Tryptophan | 0.225 g | ~ | |||
| phenylalanine | 0.785 g | ~ | |||
| Amino acid | |||||
| Alanine | 1.16 g | ~ | |||
| Aspartic acid | 1.698 g | ~ | |||
| Glycine | 0.942 g | ~ | |||
| Glutamic acid | 2.799 g | ~ | |||
| Proline | 0.809 g | ~ | |||
| Serine | 0.717 g | ~ | |||
| Tyrosine | 0.648 g | ~ | |||
| cysteine | 0.23 g | ~ | |||
| sterols | |||||
| cholesterol | 67 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 2.73 g | max 18.7 g | |||
| 10: 0 Capric | 0.01 g | ~ | |||
| 12: 0 Lauric | 0.02 g | ~ | |||
| 14: 0 Myristic | 0.2 g | ~ | |||
| 16: 0 Palmitic | 1.48 g | ~ | |||
| 18: 0 Nutsuwa | 0.91 g | ~ | |||
| Monounsaturated mai kitse | 3.07 g | min 16.8g | 18.3% | 12.1% | |
| 16: 1 Palmitoleic | 0.23 g | ~ | |||
| 18: 1 Oleic (omega-9) | 2.78 g | ~ | |||
| Polyunsaturated mai kitse | 0.7 g | daga 11.2 zuwa 20.6 g | 6.3% | 4.2% | |
| 18: 2 Linoleic | 0.52 g | ~ | |||
| 18: 3 Linolenic | 0.1 g | ~ | |||
| 20: 4 Arachidonic | 0.07 g | ~ | |||
| Omega-3 fatty acid | 0.1 g | daga 0.9 zuwa 3.7 g | 11.1% | 7.4% | |
| Omega-6 fatty acid | 0.59 g | daga 4.7 zuwa 16.8 g | 12.6% | 8.3% |
Theimar makamashi ita ce 151 kcal.
- oz = 28.35 g (42.8 kcal)
- lb = 453.6 g (684.9 kcal)
Rago kafada nama yana da wadata a cikin bitamin da ma'adanai kamar: bitamin B2 - 12,2 %, bitamin B5 - 14 %, bitamin B12 rabo ya kasance 94.3%, bitamin PP - 26%, phosphorus - 22,9 %, selenium - 40 %, zinc - 42,6%
- Vitamin B2 shiga cikin halayen haɓaka-rage abu mai guba, yana haɓaka karɓar launuka ta mai nazarin gani da daidaitawar duhu. Rashin isasshen abincin bitamin B2 yana tare da keta yanayin fata, membobin mucous, ƙeta haske da hangen nesa.
- Vitamin B5 yana cikin furotin, kitse, metabolism na metabolism, cholesterol metabolism, hada wasu hormones, haemoglobin, yana inganta shayar amino acid da sugars a cikin hanjin ciki, yana tallafawa aikin adrenal cortex. Rashin Pantothenic acid na iya haifar da raunin fata da ƙwayoyin mucous.
- Vitamin B12 yana taka muhimmiyar rawa a cikin metabolism da jujjuyawar amino acid. Folate da bitamin B12 suna da alaƙa da bitamin, waɗanda ke cikin hematopoiesis. Rashin bitamin B12 yana haifar da ci gaban rashin ƙarfi na ɓangare na biyu ko na biyun da ƙarancin jini, leukopenia, thrombocytopenia.
- PP bitamin shiga cikin halayen redox na haɓaka makamashi. Rashin isasshen abincin bitamin yana tare da hargitsi na yanayin al'ada na fata, ɓangaren hanji da tsarin juyayi.
- phosphorus yana cikin matakai da yawa na ilimin lissafi, gami da samar da kuzari, yana daidaita daidaiton acid-alkaline, wani bangare na phospholipids, nucleotides da nucleic acid, wadanda suka zama dole domin hada kasusuwa da hakora. Ficaranci yana haifar da anorexia, anemia, rickets.
- selenium - wani muhimmin abu ne na tsarin kare jikin dan adam, yana da illolin rigakafi, yana da hannu wajen daidaita aikin maganin hormones. Ficaranci yana haifar da cutar Kashin-Bek (cututtukan osteoarthritis tare da nakasar haɗin gwiwa da yawa, kashin baya da tsattsauran ra'ayi), cututtukan Kesan (endemic cardiomyopathy), cututtukan thrombasthenia.
- tutiya wani bangare ne na enzymes sama da 300 wadanda suka hada da aiwatar da kira da kuma rabewar carbohydrates, sunadarai, kitse, sinadarin nucleic acid kuma a tsarin sarrafa kwayoyin halitta da yawa. Rashin isasshen abinci yana haifar da karancin jini, rashin ƙoshin lafiya na biyu, cutar hanta, saurin lalata jima'i, kasancewar ci gaban tayi. Bincike a cikin 'yan shekarun nan ya nuna ikon yawan allurai na iya tatse shan jan ƙarfe don haka yana taimakawa ci gaban ƙarancin jini.
Cikakken jagorar ingantattun abincin da zaku iya kallo a cikin manhajar.
Label: da adadin kuzari 151 kcal, sinadaran abun da ke ciki, darajar abinci mai gina jiki, bitamin, ma'adanai masu amfani fiye da Rago, naman kafada kawai, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani na naman Rago, naman kafada kawai