Contents
Yawan ruwan da ke cikin ’ya’yan itatuwa irin su kankana da kankana na sa su zama masu taimaka wa jiki da kyau a lokacin rani.
Bugu da ƙari, gaskiyar cewa guna yana taimakawa wajen daidaita ma'aunin ruwa, yana dauke da bitamin da microelements masu muhimmanci ga jikin mutum. A lokaci guda, 'ya'yan itacen yana da dandano mai dadi da ƙananan adadin kuzari a kowace gram 100 na ɓangaren litattafan almara.
Nawa adadin kuzari a cikin gram 100 na kankana
Kankana mai ɗanɗano mai daɗi, kodayake yana ɗauke da adadin kuzari da yawa, har yanzu ana ɗaukarsa a matsayin mai ƙarancin kalori har ma da kayan abinci na abinci.
Yawan adadin kuzari a cikin kankana na iya bambanta dangane da iri-iri. Irin nau'in "Torpedo" ya ƙunshi adadin kuzari 37 a kowace gram 100, yayin da "Agasi" da "Mace Kolkhoz" ba su da adadin kuzari - game da adadin kuzari 28-30. Wannan shine kawai kashi 5% na abin da mutum yake sha a kullum. Kar ka manta game da girma na guna: riper shi ne, mafi dadi kuma mafi yawan adadin kuzari.
Yawancin ya dogara da nau'in 'ya'yan itace. Alal misali, a cikin busassun nau'i ko gwangwani, abun ciki na kalori na guna na iya kaiwa 350 kcal da 100 grams.
| Matsakaicin abun ciki na kalori na ɓangaren litattafan almara | 35 kcal |
| Water | 90,15 g |
Hakanan ana bambanta tsaba na kankana da babban abun ciki na mai da furotin. 100 grams ya ƙunshi 555 adadin kuzari. Suna da bitamin iri ɗaya kamar a cikin guna kanta, kawai a cikin ƙananan adadi: B9 da B6, C, A da PP (1).
Abubuwan sinadaran guna
A sinadaran abun da ke ciki na 'ya'yan itãcen marmari sun fi mayar dogara a kan ƙasa da kuma yanayin yanayi na namo, daidai da timeliness na aikace-aikace na ban ruwa tsarin mulki, tarin, kungiyar na ajiya tsarin mulki (2).
Vitamins a cikin 100 g na guna
Babban ɓangaren guna shine ruwa - kimanin 90%. Bugu da ƙari, 'ya'yan itacen ya ƙunshi mono- da disaccharides, abubuwan ganowa da bitamin. Wani muhimmin sashi na abun da ke ciki shine bitamin B, wanda ke tasiri sosai akan aikin tsarin juyayi. Yawancin bitamin B5 - 5 milligrams da 100 g na ɓangaren litattafan almara. Wannan shine 4,5% na abin da ake buƙata na yau da kullun.
Baya ga wannan rukunin, guna ya ƙunshi bitamin A, C da E (7% na ƙimar yau da kullun, 29% na ƙimar yau da kullun da 1% na ƙimar yau da kullun, bi da bi). Suna taimakawa tare da matsaloli tare da yanayin fata, gashi da kusoshi, daidaita tsarin rigakafi, da shiga cikin hanyoyin daidaita yanayin yanayin jiki.
| Vitamin | yawa | Kashi na Ƙimar Kullum |
| A | 67 μg | 7% |
| B1 | 0,04 MG | 2,8% |
| B2 | 0,04 MG | 2% |
| B6 | 0,07 MG | 4% |
| B9 | 21 μg | 5% |
| E | 0,1 MG | 1% |
| К | 2,5 μg | 2% |
| RR | 0,5 MG | 5% |
| C | 20 MG | 29% |
Ma'adanai a cikin 100 g na guna
Zinc, iron, magnesium, fluorine, jan karfe, cobalt - wannan jerin abubuwan da ba a cika ba ne na abubuwan ganowa waɗanda guna ke da wadata a ciki. Waɗannan da sauran abubuwa suna da tasiri mai kyau akan aikin hanji, daidaita stool. Kuma baƙin ƙarfe a cikin abun da ke ciki ya zama dole ga waɗanda ke fama da anemia kuma suna da ƙananan matakin haemoglobin a cikin jini.
| Ma'adinai | yawa | Kashi na Ƙimar Kullum |
| Iron | 1 MG | 6% |
| sodium | 32 MG | 2% |
| phosphorus | 15 MG | 1% |
| magnesium | 12 MG | 3% |
| potassium | 267 MG | 11% |
| Copper | 0,04 MG | 4% |
| tutiya | 0,18 MG | 4% |
Abubuwa masu amfani suna ƙunshe ba kawai a cikin ɓangaren litattafan almara na guna ba, har ma a cikin tsaba. Har ila yau, suna da tasirin diuretic da anti-mai kumburi, inganta aikin tsarin zuciya da jijiyoyin jini. Kuma a cikin busassun nau'i, suna da kyakkyawan ƙari ga babban abincin.
Darajar abinci mai gina jiki na guna
100 grams na samfurin ya ƙunshi 35 kcal. Wannan kadan ne, amma a lokaci guda, guna yana cike da abubuwa masu alama. Kankana yana dauke da sinadarin pectin wanda ke rage adadin cholesterol a cikin jiki da kuma inganta motsin hanji (3).
Hakanan glycemic index yana da mahimmanci. Wannan alamar tana nuna tasirin abinci akan matakan sukari na jini. A cikin guna, yana da matsakaicin 65. Mafi kyawun nau'ikan suna da ma'auni na 70, waɗanda ke da ƙananan fructose - 60-62.
tebur BJU
Kamar yadda a cikin 'ya'yan itatuwa da berries da yawa, abun ciki na carbohydrate a cikin guna ya ninka sau da yawa fiye da abun ciki na sunadarai da mai. Abin da ya sa ya kamata a gabatar da wannan 'ya'yan itace a hankali a cikin abincin mutanen da ke fama da rashin lafiyar carbohydrate, masu ciwon sukari, da kuma waɗanda ke da cututtuka na gastrointestinal tract.
| Sinadarin | yawa | Kashi na Ƙimar Kullum |
| sunadaran | 0,6 g | 0,8% |
| fats | 0,3 g | 0,5% |
| carbohydrates | 7,4 g | 3,4% |
Sunadaran a cikin 100 g na kankana
| sunadaran | yawa | Kashi na Ƙimar Kullum |
| Mahimmancin Amino Acids | 0,18 g | 1% |
| Amino acid mai sauyawa | 0,12 g | 3% |
Fats a cikin 100 g na guna
| fats | yawa | Kashi na Ƙimar Kullum |
| Fats wanda ba'a gamsar dashi ba | 0,005 g | 0,1% |
| Fatal da aka sani | 0 g | 0% |
| Fats masu launin fata | 0,08 g | 0,2% |
Carbohydrates a cikin 100 g na guna
| carbohydrates | yawa | Kashi na Ƙimar Kullum |
| Fatar Alimentary | 0,9 g | 5% |
| Glucose | 1,54 g | 16% |
| fructose | 1,87 g | 4,7% |
Nazarin Gwanaye
Irina Kozlachkova, ƙwararren masanin abinci mai gina jiki, memba na ƙungiyar jama'a "Masana Nutritionists of Our Country":
Caloric abun ciki na guna yana kan matsakaicin 35 kcal da 100 g. Wannan 'ya'yan itace ya ƙunshi 'yan adadin kuzari kuma zai iya zama madadin kayan zaki. Kankana ya ƙunshi fiber na abinci wanda ke daidaita motsin hanji, kusan ba ya ƙunshi mai da cholesterol.
Kankana na dauke da sinadarin potassium, magnesium, iron, antioxidants, vitamin B6, folic acid, amma musamman ma yawan bitamin C. Yana kare garkuwar jikin mu da kuma taimakawa wajen yakar cututtuka masu yaduwa. A cikin 100 g na wannan 'ya'yan itace, kimanin 20 MG na bitamin C shine kashi uku na bukatun yau da kullum.
Shahararrun tambayoyi da amsoshi
Shahararrun tambayoyi suna amsa Irina Kozlachkova, ƙwararren masanin abinci mai gina jiki, memba na ƙungiyar jama'a "Ma'aikatan Nutritsiologists na ƙasarmu".
Zan iya cin guna yayin da nake cin abinci?
Za a iya samun lafiya daga kankana?
Zai yiwu a dace da kankana a cikin abincin ku don kada ya haifar da rarar kalori iri ɗaya.
Za a iya cin kankana da dare?
Tushen
- DT Ruzmetova, GU Abdullayeva. Abubuwan zuriyar ku. Jami'ar Jihar Urgench. URL: https://cyberleninka.ru/article/n/svoystva-dynnyh-semyan/viewer
- EB Medvedkov, AM Admaeva, BE Erenova, LK Baibolova, Yu.G., Pronina. A sinadaran abun da ke ciki na guna 'ya'yan itãcen marmari na tsakiyar ripening iri. Jami'ar Fasaha ta Almaty, Jamhuriyar Kazakhstan, Almaty. URL: https://cyberleninka.ru/article/n/himicheskiy-sostav-plodov-dyni-srednespelyh-sortov-kaza hstana/viewer
- TG Koleboshina, NG Baibakova, EA Varivoda, GS Egorova. Kwatankwacin kimanta sabbin nau'ikan nau'ikan nau'ikan nau'ikan guna da nau'ikan guna. Volgograd State Agrarian University, Volgograd. URL: https://cyberleninka.ru/article/n/sravnytelnaya-otsenka-nov yh-sortov-i-gibridnyh-populyat siy-dyni/viewer