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 | 136 kcal | 1684 kcal | 8.1% | 6% | 1238 |
| sunadaran | 7.2 g | 76 g | 9.5% | 7% | 1056 g |
| fats | 1.64 g | 56 g | 2.9% | 2.1% | 3415 g |
| carbohydrates | 18.78 g | 219 g | 8.6% | 6.3% | 1166 |
| Fiber na abinci | 5.1 g | 20 g | 25.5% | 18.8% | 392 g |
| Water | 65.88 g | 2273 g | 2.9% | 2.1% | 3450 g |
| Ash | 1.4 g | ~ | |||
| bitamin | |||||
| Vitamin A, RAE | 3 MG | 900 mcg | 0.3% | 0.2% | 30000 g |
| beta carotenes | 0.04 MG | 5 MG | 0.8% | 0.6% | 12500 g |
| Lutein + Zeaxanthin | 190 .g | ~ | |||
| Vitamin B1, thiamine | 0.4 MG | 1.5 MG | 26.7% | 19.6% | 375 g |
| Vitamin B2, riboflavin | 0.17 MG | 1.8 MG | 9.4% | 6.9% | 1059 g |
| Vitamin B4, choline | 45.8 MG | 500 MG | 9.2% | 6.8% | 1092 g |
| Vitamin B5, pantothenic | 0.68 MG | 5 MG | 13.6% | 10% | 735 g |
| Vitamin B6, pyridoxine | 0.068 MG | 2 MG | 3.4% | 2.5% | 2941 g |
| Vitamin B9, folate | 173 .g | 400 mcg | 43.3% | 31.8% | 231 g |
| Vitamin C, ascorbic | 39 MG | 90 MG | 43.3% | 31.8% | 231 g |
| Vitamin E, alpha tocopherol, TE | 0.39 MG | 15 MG | 2.6% | 1.9% | 3846 g |
| Vitamin K, phylloquinone | 24 mcg | 120 mcg | 20% | 14.7% | 500 g |
| Vitamin PP, a'a | 2.2 MG | 20 MG | 11% | 8.1% | 909 g |
| macronutrients | |||||
| Potassium, K | 552 MG | 2500 MG | 22.1% | 16.3% | 453 g |
| Kalshiya, Ca | 42 MG | 1000 MG | 4.2% | 3.1% | 2381 g |
| Magnesium, MG | 68 MG | 400 MG | 17% | 12.5% | 588 g |
| Sodium, Na | 5 MG | 1300 MG | 0.4% | 0.3% | 26000 g |
| Sulfur, S | 72 MG | 1000 MG | 7.2% | 5.3% | 1389 g |
| Phosphorus, P. | 127 MG | 800 MG | 15.9% | 11.7% | 630 g |
| ma'adanai | |||||
| Irin, Fe | 1.6 MG | 18 MG | 8.9% | 6.5% | 1125 g |
| Manganese, mn | 0.574 MG | 2 MG | 28.7% | 21.1% | 348 g |
| Tagulla, Cu | 134 .g | 1000 mcg | 13.4% | 9.9% | 746 g |
| Selenium, Idan | 1.5 .g | 55 mcg | 2.7% | 2% | 3667 g |
| Tutiya, Zn | 1.04 MG | 12 MG | 8.7% | 6.4% | 1154 g |
| Abincin da ke narkewa | |||||
| Mono da disaccharides (sugars) | 3 g | max 100 g | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 0.354 g | max 18.7 g | |||
| 16: 0 Palmitic | 0.329 g | ~ | |||
| 18: 0 Nutsuwa | 0.025 g | ~ | |||
| Monounsaturated mai kitse | 0.013 g | min 16.8g | 0.1% | 0.1% | |
| 18: 1 Oleic (omega-9) | 0.013 g | ~ | |||
| Polyunsaturated mai kitse | 0.873 g | daga 11.2-20.6 g | 7.8% | 5.7% | |
| 18: 2 Linoleic | 0.835 g | ~ | |||
| 18: 3 Linolenic | 0.038 g | ~ | |||
| Omega-3 fatty acid | 0.038 g | daga 0.9 zuwa 3.7 g | 4.2% | 3.1% | |
| Omega-6 fatty acid | 0.835 g | daga 4.7 zuwa 16.8 g | 17.8% | 13.1% |
Theimar makamashi ita ce 136 kcal.
- kofin = 154 g (209.4 kcal)
- 10 tsaba = 4 g (5.4 kcal)
Farar tattabara, rashin girma mai arziki a cikin irin bitamin da kuma ma'adanai kamar bitamin B1 ya kasance 26.7%, bitamin B5 da 13.6%, bitamin B9 ya kai 43.3%, bitamin C - 43.3%, da kuma bitamin K - 20%, bitamin PP - 11%, potassium - 22,1% , magnesium - 17%, phosphorus - 15,9%, manganese - 28,7%, jan ƙarfe - 13,4%
- 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 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 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 C shiga cikin halayen redox, tsarin garkuwar jiki, yana taimakawa jiki sha ƙarfe. Rashin rashi na haifar da sako-sako da cingam, zub da jini ta hanci saboda karuwar rashi da raunin jijiyoyin jini.
- Vitamin K yana daidaita daskarewar jini. Rashin bitamin K yana haifar da ƙaruwar lokacin daskarewa na jini, ƙananan matakin prothrombin a cikin jini.
- 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.
Cikakken jagorar samfuran mafi amfani da kuke iya gani a cikin app ɗin.
Tags: kalori 136 kcal, abun da ke cikin sinadarai, ƙima mai gina jiki, bitamin, ma'adanai fiye da amfani, Tabar Tattabara, ba ta balaga ba, kalori, abubuwan gina jiki, kaddarorin amfanin Tabar Tattabara, ba su balaga ba