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 | 156 kcal | 1684 kcal | 9.3% | 6% | 1079 g |
| sunadaran | 30.94 g | 76 g | 40.7% | 26.1% | 246 g |
| fats | 2.64 g | 56 g | 4.7% | 3% | 2121 g |
| Water | 65.43 g | 2273 g | 2.9% | 1.9% | 3474 g |
| Ash | 1.28 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.18 MG | 1.5 MG | 12% | 7.7% | 833 g |
| Vitamin B2, riboflavin | 0.46 MG | 1.8 MG | 25.6% | 16.4% | 391 g |
| Vitamin B5, pantothenic | 1.219 MG | 5 MG | 24.4% | 15.6% | 410 g |
| Vitamin B6, pyridoxine | 0.466 MG | 2 MG | 23.3% | 14.9% | 429 |
| Vitamin B9, folate | 9 mcg | 400 mcg | 2.3% | 1.5% | 4444 g |
| Vitamin B12, Cobalamin | 1.5 g | 3 MG | 50% | 32.1% | 200 g |
| Vitamin E, alpha tocopherol, TE | 0.54 MG | 15 MG | 3.6% | 2.3% | 2778 g |
| Vitamin RR, a'a | 7.16 MG | 20 MG | 35.8% | 22.9% | 279 g |
| macronutrients | |||||
| Potassium, K | 392 MG | 2500 MG | 15.7% | 10.1% | 638 g |
| Kalshiya, Ca | 5 MG | 1000 MG | 0.5% | 0.3% | 20000 g |
| Magnesium, MG | 28 MG | 400 MG | 7% | 4.5% | 1429 g |
| Sodium, Na | 51 MG | 1300 MG | 3.9% | 2.5% | 2549 g |
| Sulfur, S | 309.4 MG | 1000 MG | 30.9% | 19.8% | 323 g |
| Phosphorus, P. | 266 MG | 800 MG | 33.3% | 21.3% | 301 g |
| Alamar abubuwa | |||||
| Irin, Fe | 4.08 MG | 18 MG | 22.7% | 14.6% | 441 g |
| Manganese, mn | 0.015 MG | 2 MG | 0.8% | 0.5% | 13333 g |
| Tagulla, Cu | 221 .g | 1000 mcg | 22.1% | 14.2% | 452 g |
| Selenium, Idan | 10.6 mcg | 55 mcg | 19.3% | 12.4% | 519 g |
| Tutiya, Zn | 5.64 MG | 12 MG | 47% | 30.1% | 213 g |
| Amino acid mai mahimmanci | |||||
| Arginine * | 1.851 g | ~ | |||
| Valine | 1.436 g | ~ | |||
| Tarihin * | 0.953 g | ~ | |||
| Isoleucine | 1.298 g | ~ | |||
| Leucine | 2.307 g | ~ | |||
| lysine | 2.527 g | ~ | |||
| methionine | 0.76 g | ~ | |||
| threonine | 1.243 g | ~ | |||
| Tryptophan | 0.276 g | ~ | |||
| phenylalanine | 1.133 g | ~ | |||
| Amino acid | |||||
| Alanine | 1.726 g | ~ | |||
| Aspartic acid | 2.597 g | ~ | |||
| Hydroxyproline | 0.29 g | ~ | |||
| Glycine | 1.574 g | ~ | |||
| Glutamic acid | 4.392 g | ~ | |||
| Proline | 1.312 g | ~ | |||
| Serine | 1.105 g | ~ | |||
| Tyrosine | 0.967 g | ~ | |||
| cysteine | 0.304 g | ~ | |||
| sterols | |||||
| cholesterol | 78 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 1.037 g | max 18.7 g | |||
| 8: 0 Caprylic | 0.001 g | ~ | |||
| 10: 0 Capric | 0.001 g | ~ | |||
| 12: 0 Lauric | 0.003 g | ~ | |||
| 14: 0 Myristic | 0.101 g | ~ | |||
| 15: 0 Pentadecanoic | 0.013 g | ~ | |||
| 16: 0 Palmitic | 0.607 g | ~ | |||
| 17: 0 Margarine | 0.016 g | ~ | |||
| 18: 0 Nutsuwa | 0.293 g | ~ | |||
| 20: 0 Arachidic | 0.001 g | ~ | |||
| Monounsaturated mai kitse | 0.75 g | min 16.8g | 4.5% | 2.9% | |
| 14: 1 Mirandolina | 0.033 g | ~ | |||
| 15: 1 Pentadecenoic | 0.003 g | ~ | |||
| 16: 1 Palmitoleic | 0.203 g | ~ | |||
| 17: 1 Abun ciki | 0.009 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.495 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.007 g | ~ | |||
| Polyunsaturated mai kitse | 0.124 g | daga 11.2 zuwa 20.6 g | 1.1% | 0.7% | |
| 18: 2 Linoleic | 0.075 g | ~ | |||
| 18: 3 Linolenic | 0.022 g | ~ | |||
| 18: 3 omega-6 gamma-linolenic | 0.001 g | ~ | |||
| 20: 2 Eykozadienovaya, omega-6 CIS, CIS | 0.001 g | ~ | |||
| 20: 3 Mai ba da kyauta | 0.001 g | ~ | |||
| 20: 4 Arachidonic | 0.023 g | ~ | |||
| Omega-3 fatty acid | 0.022 g | daga 0.9 zuwa 3.7 g | 2.4% | 1.5% | |
| Omega-6 fatty acid | 0.101 g | daga 4.7 zuwa 16.8 g | 2.1% | 1.3% |
Theimar makamashi shine adadin kuzari 156.
- aiki (3 oz) = 85 g (132.6 kcal)
- nama (yawan amfanin ƙasa daga 233.1 g ɗanyen nama) = 176 g (calories 274.6)
Musa, yankan kwankwaso, nama kawai, gasasshen wuta bitamin B1 - 12%, B2 - 25,6%, B5 - 24,4%, B6 - 23,3%, B12 - 50%, bitamin PP - 35,8 %, potassium - 15,7%, phosphorus - 33,3%, baƙin ƙarfe - 22.7 bisa dari, jan karfe - 22.1%, selenium - 19,3%, zinc - 47%.
- Vitamin B1 yana daga cikin mahimman enzymes na carbohydrate da kuzarin kuzari, yana ba wa jiki kuzari da abubuwa na filastik, kazalika da samar da amino acid mai sarƙaƙƙiya. Rashin wannan bitamin yana haifar da mummunan cuta na juyayi, narkewa da tsarin jijiyoyin jini.
- 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 B6 yana da hannu wajen kiyaye amsar rigakafi, tafiyar matakai na hanawa da motsawa a cikin tsarin juyayi na tsakiya, a cikin sauyawar amino acid, yunƙurin metabolism na tryptophan, lipids da nucleic acid suna ba da gudummawa ga haɓakar jan jinin jini na yau da kullun, don kiyaye matakan yau da kullun na homocysteine a cikin jini. Rashin isasshen bitamin B6 yana tare da raguwar ci, da rikicewar fata, ci gaban samu, ƙarancin jini.
- 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.
- potassium shine babban ion intracellular wanda ke shiga cikin daidaitawar ruwa, acid da ƙarancin wutan lantarki, wanda ke da hannu cikin aiwatar da motsawar jijiyoyi, ƙawancen hawan jini.
- 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.
- Iron an haɗa shi tare da ayyuka daban-daban na sunadarai, gami da enzymes. Shiga cikin jigilar kayan lantarki, iskar oxygen, yana ba da hanya na halayen redox da kunnawa na peroxidation. Rashin isasshen amfani yana haifar da anemia hypochromic, myoglobinuria atony na tsokoki, gajiya, cardiomyopathy, atrophic gastritis.
- Copper wani ɓangare ne na enzymes tare da aiki mai banƙyama wanda ke tattare da haɓakar ƙarfe kuma yana ƙarfafa shayar sunadarai da carbohydrates. Hanyoyin da ke cikin samar da kyallen takarda tare da iskar oxygen. Ana nuna rashin ƙarfi ta nakasassu na tsarin jijiyoyin jiki da kwarangwal, haɓaka ciwan nama dysplasia.
- 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.
Tags: caloric 156 kcal, abun da ke ciki na sinadarai, darajar abinci mai gina jiki, bitamin, ma'adanai, da amfani fiye da Elk, yankan hip, kawai nama, gasasshen wuta a bude wuta, adadin kuzari, abubuwan gina jiki, kayan amfani Elk, yankan hip, nama kawai, gasasshen wuta a bude wuta.