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 | 295 kcal | 1684 kcal | 17.5% | 5.9% | 571 g |
| sunadaran | 24 g | 76 g | 31.6% | 10.7% | 317 g |
| fats | 1.5 g | 56 g | 2.7% | 0.9% | 3733 g |
| carbohydrates | 46.3 g | 219 g | 21.1% | 7.2% | 473g |
| Fiber na abinci | 11.5 g | 20 g | 57.5% | 19.5% | 174 g |
| Water | 14 g | 2273 g | 0.6% | 0.2% | 16236 g |
| Ash | 2.7 g | ~ | |||
| bitamin | |||||
| Vitamin A, RAE | 5 .g | 900 mcg | 0.6% | 0.2% | 18000 g |
| beta carotenes | 0.03 MG | 5 MG | 0.6% | 0.2% | Ya kasance 16667 g |
| Vitamin B1, thiamine | 0.5 MG | 1.5 MG | 33.3% | 11.3% | 300 g |
| Vitamin B2, riboflavin | 0.21 MG | 1.8 MG | 11.7% | 4% | 857 g |
| Vitamin B4, choline | 96.4 MG | 500 MG | 19.3% | 6.5% | 519 g |
| Vitamin B5, pantothenic | 1.2 MG | 5 MG | 24% | 8.1% | 417 g |
| Vitamin B6, pyridoxine | 0.54 MG | 2 MG | 27% | 9.2% | 370 g |
| Vitamin B9, folate | 90 mcg | 400 mcg | 22.5% | 7.6% | 444 g |
| Vitamin C, ascorbic | 4.4 MG | 90 MG | 4.9% | 1.7% | 2045 g |
| Vitamin E, alpha tocopherol, TE | 0.5 MG | 15 MG | 3.3% | 1.1% | 3000 g |
| Vitamin H, Biotin | 0.33 mcg | 50 mcg | 0.7% | 0.2% | 15152 g |
| Vitamin K, phylloquinone | 5 .g | 120 mcg | 4.2% | 1.4% | 2400 g |
| Vitamin PP, a'a | 5.5 MG | 20 MG | 27.5% | 9.3% | 364 g |
| Niacin | 1.8 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 672 MG | 2500 MG | 26.9% | 9.1% | 372 g |
| Kalshiya, Ca | 83 MG | 1000 MG | 8.3% | 2.8% | 1205 g |
| Silinda, Si | 80 MG | 30 MG | 266.7% | 90.4% | 38 g |
| Magnesium, MG | 80 MG | 400 MG | 20% | 6.8% | 500 g |
| Sodium, Na | 55 MG | 1300 MG | 4.2% | 1.4% | 2364 g |
| Sulfur, S | 163 MG | 1000 MG | 16.3% | 5.5% | 613 g |
| Phosphorus, P. | 390 MG | 800 MG | 48.8% | 16.5% | 205 g |
| Chlorine, Kl | 75 MG | 2300 MG | 3.3% | 1.1% | 3067 g |
| ma'adanai | |||||
| Aluminium, Al | 170 .g | ~ | |||
| Boron, B | 610 .g | ~ | |||
| Vanadium, V | 25.2 .g | ~ | |||
| Irin, Fe | 11.8 MG | 18 MG | 65.6% | 22.2% | 153 g |
| Iodine, Ni | 3.5 mcg | 150 mcg | 2.3% | 0.8% | 4286 g |
| Cobalt, Ko | 11.6 .g | 10 .g | 116% | 39.3% | 86 g |
| Lithium, Li | 74.8 .g | ~ | |||
| Manganese, mn | 1.19 MG | 2 MG | 59.5% | 20.2% | 168 g |
| Tagulla, Cu | 660 .g | 1000 mcg | 66% | 22.4% | 152 g |
| Molybdenum, Mo | 77.5 .g | 70 mcg | 110.7% | 37.5% | 90 g |
| Nickel, ni | 161 .g | ~ | |||
| Judium, RB | 27 .g | ~ | |||
| Selenium, Idan | 19.6 .g | 55 mcg | 35.6% | 12.1% | 281 g |
| Strontium, Sar | 15 .g | ~ | |||
| Titanium, ku | 300 mcg | ~ | |||
| Fluorin, F | 25 mcg | 4000 MG | 0.6% | 0.2% | 16000 g |
| Chromium, Kr | 10.8 mcg | 50 mcg | 21.6% | 7.3% | 463 g |
| Tutiya, Zn | 2.42 MG | 12 MG | 20.2% | 6.8% | 496 g |
| Zirkonium, Zr | 2.9 .g | ~ | |||
| Abincin da ke narkewa | |||||
| Sitaci da dextrins | 43.4 g | ~ | |||
| Mono da disaccharides (sugars) | 2.9 g | max 100 g | |||
| sucrose | 1.81 g | ~ | |||
| Amino acid mai mahimmanci | |||||
| Arginine * | 2.05 g | ~ | |||
| Valine | 1.27 g | ~ | |||
| Tarihin * | 0.71 g | ~ | |||
| Isoleucine | 1.02 g | ~ | |||
| Leucine | 1.89 g | ~ | |||
| lysine | 1.72 g | ~ | |||
| methionine | 0.29 g | ~ | |||
| Methionine + Cysteine | 0.51 g | ~ | |||
| threonine | 0.96 g | ~ | |||
| Tryptophan | 0.22 g | ~ | |||
| phenylalanine | 1.25 g | ~ | |||
| Phenylalanine + Tyrosine | 2.03 g | ~ | |||
| Amino acid | |||||
| Alanine | 1.04 g | ~ | |||
| Aspartic acid | 2.87 g | ~ | |||
| Glycine | 1.03 g | ~ | |||
| Glutamic acid | 3.95 g | ~ | |||
| Proline | 1.05 g | ~ | |||
| Serine | 1.25 g | ~ | |||
| Tyrosine | 0.78 g | ~ | |||
| cysteine | 0.22 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 0.5 g | max 18.7 g | |||
| Polyunsaturated mai kitse | |||||
| Omega-3 fatty acid | 0.109 g | daga 0.9 zuwa 3.7 g | 12.1% | 4.1% | |
| Omega-6 fatty acid | 0.404 g | daga 4.7 zuwa 16.8 g | 8.6% | 2.9% |
Theimar makamashi ita ce 295 kcal.
- Gilashin 250 ml = 210 g (619.5 kcal)
- Gilashin 200 ml = 170 g (501.5 kcal)
Lentils, hatsi mai arziki a cikin irin bitamin da kuma ma'adanai kamar bitamin B1 - 33,3%, bitamin B2 da 11.7%, choline 19.3%, bitamin B5 - 24%, bitamin B6 - 27%, bitamin B9 shine 22.5%, bitamin PP - 27,5 %, potassium - 26,9%, silicon - na 266.7%, magnesium - 20%, phosphorus - 48,8%, baƙin ƙarfe - 65,6%, cobalt - 116%, manganese - 59,5%, jan ƙarfe - 66% , molybdenum - RB 110.7%, selenium - 35,6%, chromium - 21,6%, tutiya - 20,2%
- 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.
- choline wani bangare ne na lecithin wanda ke taka rawa a cikin kira da metabolism na phospholipids a cikin hanta, shine tushen kungiyoyin methyl kyauta, yana aiki azaman lipotropic factor.
- Vitamin B5 yana cikin furotin, kitse, metabolism na ƙoshin lafiya, metabolism na cholesterol, hada ƙwayoyin cuta da yawa, haemoglobin, da inganta shawan amino acid da sugars a cikin hanji, yana tallafawa aikin ƙirar adrenal. Rashin Pantothenic acid na iya haifar da raunin fata da ƙwayoyin mucous.
- 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.
- 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.
- Silicon an haɗa shi azaman ɓangaren tsari a cikin haɗin gag da haɗin collagen.
- 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.
- Cobalt yana daga cikin bitamin B12. Yana kunna enzymes a cikin metabolism na acid mai ƙarancin ruwa da metabolism na folic acid.
- 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.
- Molybdenum is a cofactor of many enzymes, samar da metabolism na sulfur-dauke da amino acid, purines da pyrimidines.
- 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 (osteoarthritis tare da nakasa da yawa na jijiyoyin jiki, kashin baya, da tsattsauran ra'ayi), cutar Kesan (cututtukan zuciya na endemic cardiomyopathy), thrombasthenia na gado.
- chromium yana da hannu cikin tsara matakan glucose na jini, haɓaka aikin insulin. Rashin ƙarfi yana haifar da raguwar haƙuri glucose.
- tutiya an haɗa shi a cikin enzymes fiye da 300 waɗanda ke cikin aiwatar da kira da kuma rashi na carbohydrates, sunadarai, ƙwayoyi, sinadarin nucleic acid kuma a cikin tsari na bayyana ƙwayoyin halitta da yawa. Rashin isasshen shan abinci yana haifar da karancin jini, rashin ƙoshin lafiya na biyu, hanta mai kumburi, lalatawar jima'i, kasancewar rashin nakasawar ɗan tayi. Karatun da aka yi kwanan nan ya nuna karfin zinc din da yawa don karya karfin jan karfe don haka yana taimakawa ci gaban cutar karancin jini.
Cikakken jagorar samfuran mafi amfani da kuke iya gani a cikin app ɗin.
RUKATARWA Tare da kayan lambu Lentils, hatsi
Tags: kalori 295 kcal, abun da ke cikin sunadarai, darajar abinci mai gina jiki, bitamin, ma'adanai fiye da taimakon Lentils, hatsi, adadin kuzari, abubuwan gina jiki, amfanin Lentils, hatsi
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.