Gyada man gyada ba tare da gishiri ba

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.
AbinciNumberDokar **% na al'ada a cikin 100 g% na al'ada a cikin 100 kcal100% na al'ada
Kalori598 kcal1684 kcal35.5%5.9%282 g
sunadaran22.21 g76 g29.2%4.9%342 g
fats51.36 g56 g91.7%15.3%109 g
carbohydrates17.31 g219 g7.9%1.3%1265 g
Fiber na abinci5 g20 g25%4.2%400 g
Water1.23 g2273 g0.1%184797 g
Ash2.89 g~
bitamin
Vitamin B1, thiamine0.15 MG1.5 MG10%1.7%1000 g
Vitamin B2, riboflavin0.192 MG1.8 MG10.7%1.8%938 g
Vitamin B4, choline63 MG500 MG12.6%2.1%794 g
Vitamin B5, pantothenic1.137 MG5 MG22.7%3.8%440 g
Vitamin B6, pyridoxine0.441 MG2 MG22.1%3.7%454 g
Vitamin B9, folate87 .g400 mcg21.8%3.6%460 g
Vitamin E, alpha tocopherol, TE9.1 MG15 MG60.7%10.2%165 g
beta tocopherol0.52 MG~
Yankin Tocopherol7.62 MG~
Delta Tocopherol0.74 MG~
Vitamin K, phylloquinone0.3 .g120 mcg0.3%0.1%40000 g
Vitamin PP, a'a13.112 MG20 MG65.6%11%153 g
Betaine0.8 MG~
macronutrients
Potassium, K558 MG2500 MG22.3%3.7%448 g
Kalshiya, Ca49 MG1000 MG4.9%0.8%2041 g
Magnesium, MG168 MG400 MG42%7%238 g
Sodium, Na17 MG1300 MG1.3%0.2%7647 g
Sulfur, S222.1 MG1000 MG22.2%3.7%450 g
Phosphorus, P.335 MG800 MG41.9%7%239 g
ma'adanai
Irin, Fe1.74 MG18 MG9.7%1.6%1034 g
Manganese, mn1.665 MG2 MG83.3%13.9%120 g
Tagulla, Cu422 .g1000 mcg42.2%7.1%237 g
Selenium, Idan4.1 .g55 mcg7.5%1.3%1341 g
Tutiya, Zn2.51 MG12 MG20.9%3.5%478 g
Abincin da ke narkewa
Sitaci da dextrins3.56 g~
Mono da disaccharides (sugars)10.49 gmax 100 g
Glucose (dextrose)0.13 g~
sucrose10.25 g~
Fructose0.12 g~
Amino acid mai mahimmanci
Arginine *2.768 g~
Valine0.782 g~
Tarihin *0.557 g~
Isoleucine0.616 g~
Leucine1.546 g~
lysine0.681 g~
methionine0.265 g~
threonine0.525 g~
Tryptophan0.231 g~
phenylalanine1.202 g~
Amino acid
Alanine0.916 g~
Aspartic acid3.054 g~
Glycine1.437 g~
Glutamic acid5.092 g~
Proline1.408 g~
Serine1.481 g~
Tyrosine0.829 g~
cysteine0.229 g~
Fatty acid
TRANS mai0.075 gmax 1.9 g
mai dauke TRANS mai kitse0.046 g~
Tataccen kitse mai mai
Nasadenie mai kitse10.325 gmax 18.7 g
14: 0 Myristic0.02 g~
15: 0 Pentadecanoic0.006 g~
16: 0 Palmitic4.741 g~
17: 0 Margarine0.046 g~
18: 0 Nutsuwa2.181 g~
20: 0 Arachidic0.719 g~
22: 0 Begenova1.703 g~
24: 0 Lignocaine0.731 g~
Monounsaturated mai kitse25.941 gmin 16.8g154.4%25.8%
16: 1 Palmitoleic0.03 g~
16: 1 CIS0.03 g~
17: 1 Abun ciki0.029 g~
18: 1 Oleic (omega-9)24.812 g~
18: 1 CIS24.768 g~
18: 1 TAFIYA0.043 g~
20: 1 Gadolinia (omega-9)0.579 g~
22: 1 Erucic (omega-9)0.046 g~
22: 1 CIS0.044 g~
22: 1 TAFIYA0.001 g~
Polyunsaturated mai kitse12.535 gdaga 11.2-20.6 g100%16.7%
18: 2 Linoleic12.264 g~
18: 2 TRANS isomer, ba ƙaddara ba0.029 g~
18: 2 omega-6, CIS, CIS12.215 g~
18: 2 Hadadden linoleic acid0.011 g~
18: 3 Linolenic0.028 g~
18: 3 omega-3, alpha-linolenic0.027 g~
18: 3 omega-6, gamma-linolenic0.001 g~
20: 2 Eykozadienovaya, omega-6, CIS, CIS0.008 g~
20: 3 Mai ba da kyauta0.01 g~
20: 4 Arachidonic0.018 g~
Omega-3 fatty acid0.027 gdaga 0.9 zuwa 3.7 g3%0.5%
Omega-6 fatty acid12.252 gdaga 4.7 zuwa 16.8 g100%16.7%

Theimar makamashi ita ce 598 kcal.

  • kofin = 258g (1542.8 kcal)
  • 2 tsp = 32 g (191.4 kcal)
Gyada man gyada ba tare da gishiri ba mai arziki a cikin bitamin da ma'adanai kamar: choline - 12,6 %, bitamin B5 - 22,7 %, bitamin B6 - 22,1 %, bitamin B9 ne 21.8 %, bitamin E - 60,7 %, bitamin PP - 65.6 per cent, potassium da 22.3%, magnesium - 42%, phosphorus - 41,9% manganese - 83,3% jan karfe ne 42.2%, zinc - 20,9%.
  • 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.
  • Vitamin E yana da kayan antioxidant, yana da mahimmanci don aiki na gland din jima'i, tsoka ta zuciya, mai daidaita yanayin membranes na duniya. Lokacin da rashi na bitamin E ke lura da hemolysis na jinin ja, ƙwayoyin cuta.
  • 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.
  • 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.
  • 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.
  • 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.

    Tags: caloric 598 kcal, sinadaran sinadaran, darajar abinci mai gina jiki, bitamin, ma'adanai fiye da taimakawa tare da man gyada ba tare da gishiri ba, adadin kuzari, abubuwan gina jiki, kayan amfani mai amfani Man gyada ba tare da gishiri ba.

    Leave a Reply