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 | 22 kcal | 1684 kcal | 1.3% | 5.9% | 7655 g |
| sunadaran | 2.5 g | 76 g | 3.3% | 15% | 3040 g |
| fats | 0.1 g | 56 g | 0.2% | 0.9% | 56000 g |
| carbohydrates | 3.7 g | 219 g | 1.7% | 7.7% | 5919 g |
| Fiber na abinci | 0.6 g | 20 g | 3% | 13.6% | 3333 g |
| Water | 92.12 g | 2273 g | 4.1% | 18.6% | 2467 g |
| Ash | 0.98 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.095 MG | 1.5 MG | 6.3% | 28.6% | 1579 g |
| Vitamin B2, riboflavin | 0.49 MG | 1.8 MG | 27.2% | 123.6% | 367 g |
| Vitamin B4, choline | 22.1 MG | 500 MG | 4.4% | 20% | 2262 g |
| Vitamin B5, pantothenic | 1.5 MG | 5 MG | 30% | 136.4% | 333 g |
| Vitamin B6, pyridoxine | 0.11 MG | 2 MG | 5.5% | 25% | 1818 |
| Vitamin B9, folate | 28 .g | 400 mcg | 7% | 31.8% | 1429 g |
| Vitamin B12, Cobalamin | 0.1 .g | 3 MG | 3.3% | 15% | 3000 g |
| Vitamin D, calciferol | 31.9 .g | 10 .g | 319% | 1450% | 31 g |
| Vitamin D2, ergocalciferol | 31.9 .g | ~ | |||
| Vitamin E, alpha tocopherol, TE | 0.01 MG | 15 MG | 0.1% | 0.5% | 150000 g |
| Vitamin PP, a'a | 3.8 MG | 20 MG | 19% | 86.4% | 526 g |
| Betaine | 11.1 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 448 MG | 2500 MG | 17.9% | 81.4% | 558 g |
| Kalshiya, Ca | 18 MG | 1000 MG | 1.8% | 8.2% | 5556 g |
| Magnesium, MG | 9 MG | 400 MG | 2.3% | 10.5% | 4444 g |
| Sodium, Na | 6 MG | 1300 MG | 0.5% | 2.3% | 21667 g |
| Sulfur, S | 25 MG | 1000 MG | 2.5% | 11.4% | 4000 g |
| Phosphorus, P. | 120 MG | 800 MG | 15% | 68.2% | 667 g |
| ma'adanai | |||||
| Irin, Fe | 0.4 MG | 18 MG | 2.2% | 10% | 4500 g |
| Manganese, mn | 0.142 MG | 2 MG | 7.1% | 32.3% | 1408 g |
| Tagulla, Cu | 500 mcg | 1000 mcg | 50% | 227.3% | 200 g |
| Selenium, Idan | 26 .g | 55 mcg | 47.3% | 215% | 212 g |
| Tutiya, Zn | 1.1 MG | 12 MG | 9.2% | 41.8% | 1091 g |
| Abincin da ke narkewa | |||||
| Mono da disaccharides (sugars) | 1.72 g | max 100 g | |||
| Sterol (sterols) | |||||
| Campesterol | 2 MG | ~ | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 0.014 g | max 18.7 g | |||
| 12: 0 Lauric | 0.001 g | ~ | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.007 g | ~ | |||
| 18: 0 Nutsuwa | 0.002 g | ~ | |||
| Monounsaturated mai kitse | 0.002 g | min 16.8g | |||
| 18: 1 Oleic (omega-9) | 0.002 g | ~ | |||
| Polyunsaturated mai kitse | 0.042 g | daga 11.2-20.6 g | 0.4% | 1.8% | |
| 18: 2 Linoleic | 0.04 g | ~ | |||
| Omega-6 fatty acid | 0.04 g | daga 4.7 zuwa 16.8 g | 0.9% | 4.1% |
Theimar makamashi ita ce 22 kcal.
Namomin kaza, girma a karkashin hasken ultraviolet, bitamin B2 - 27,2%, B5 - 30%, bitamin D - 319%, bitamin PP - 19%, potassium - 17,9%, phosphorus - 15%, jan karfe - 50% selenium. - 47,3%
- 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.
- 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 D yana kula da homeostasis na alli da phosphorus, kuma yana aiwatar da matakai na hakar ƙashi na nama. Rashin bitamin D yana haifar da nakasar metabolism na alli da phosphorus a cikin ƙasusuwa, ƙara ƙaddamar da ƙashi, wanda ke haifar da haɗarin ƙarar osteoporosis.
- 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.
- 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.
- 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.
- 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.
Cikakken jagorar samfuran mafi amfani da kuke iya gani a cikin app ɗin.
Tags: caloric 22 caloric, abun da ke ciki na sinadarai, ƙimar abinci mai gina jiki, bitamin, ma'adanai fiye da namomin kaza masu amfani, wanda aka girma a ƙarƙashin hasken ultraviolet, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani na Namomin kaza da aka girma a ƙarƙashin hasken ultraviolet.