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 kowane 100 grams bangare mai cin abinci.
| Abinci | yawa | Al'ada ** | % na al'ada a cikin 100 g | % na al'ada a cikin 100 kcal | 100% na al'ada |
| Caimar caloric | 253 kCal | 1684 kCal | 15% | 5.9% | 666 g |
| sunadaran | 27.53 g | 76 g | 36.2% | 14.3% | 276 g |
| fats | 15 g | 56 g | 26.8% | 10.6% | 373 g |
| Water | 56.8 g | 2273 g | 2.5% | 1% | 4002 g |
| Ash | 1.08 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.09 MG | 1.5 MG | 6% | 2.4% | 1667 g |
| Vitamin B2, riboflavin | 0.22 MG | 1.8 MG | 12.2% | 4.8% | 818 g |
| Vitamin B5, pantothenic | 0.45 MG | 5 MG | 9% | 3.6% | 1111 g |
| Vitamin B6, pyridoxine | 0.26 MG | 2 MG | 13% | 5.1% | 769 g |
| Vitamin B9, folate | 9 μg | 400 μg | 2.3% | 0.9% | 4444 g |
| Vitamin B12, Cobalamin | 2.61 μg | 3 μg | 87% | 34.4% | 115 g |
| Vitamin PP, NO | 4.45 MG | 20 MG | 22.3% | 8.8% | 449 g |
| macronutrients | |||||
| Potassium, K | 357 MG | 2500 MG | 14.3% | 5.7% | 700 g |
| Kalshiya, Ca | 8 MG | 1000 MG | 0.8% | 0.3% | 12500 g |
| Magnesium, MG | 25 MG | 400 MG | 6.3% | 2.5% | 1600 g |
| Sodium, Na | 73 MG | 1300 MG | 5.6% | 2.2% | 1781 g |
| Sulfur, S | 275.3 MG | 1000 MG | 27.5% | 10.9% | 363 g |
| Phosphorus, P. | 209 MG | 800 MG | 26.1% | 10.3% | 383 g |
| Gano Abubuwa | |||||
| Irin, Fe | 2.82 MG | 18 MG | 15.7% | 6.2% | 638 g |
| Manganese, mn | 0.016 MG | 2 MG | 0.8% | 0.3% | 12500 g |
| Tagulla, Cu | 105 μg | 1000 μg | 10.5% | 4.2% | 952 g |
| Selenium, Idan | 22.8 μg | 55 μg | 41.5% | 16.4% | 241 g |
| Tutiya, Zn | 7.46 MG | 12 MG | 62.2% | 24.6% | 161 g |
| Mahimmancin Amino Acids | |||||
| Arginine da * | 1.74 g | ~ | |||
| valine | 1.339 g | ~ | |||
| Tarihin * | 0.943 g | ~ | |||
| Isoleucine | 1.238 g | ~ | |||
| leucine | 2.176 g | ~ | |||
| lysine | 2.291 g | ~ | |||
| methionine | 0.705 g | ~ | |||
| threonine | 1.203 g | ~ | |||
| tryptophan | 0.308 g | ~ | |||
| phenylalanine | 1.075 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 1.661 g | ~ | |||
| Aspartic acid | 2.515 g | ~ | |||
| glycine | 1.502 g | ~ | |||
| Glutamic acid | 4.136 g | ~ | |||
| Proline | 1.216 g | ~ | |||
| serine | 1.053 g | ~ | |||
| tyrosin | 0.925 g | ~ | |||
| cysteine | 0.308 g | ~ | |||
| Jirgin sama | |||||
| cholesterol | 81 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 5.99 g | max 18.7 г | |||
| 10: 0 Tafiya | 0.01 g | ~ | |||
| 12:0 Lauric | 0.01 g | ~ | |||
| 14: 0 Myristic | 0.46 g | ~ | |||
| 16: 0 Dabino | 3.52 g | ~ | |||
| 18: 0 Stearin | 1.99 g | ~ | |||
| Monounsaturated mai kitse | 6.27 g | min 16.8g | 37.3% | 14.7% | |
| 16: 1 Palmitoleic | 0.53 g | ~ | |||
| 18: 1 Olein (Omega-9) | 5.73 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.01 g | ~ | |||
| Polyunsaturated mai kitse | 0.43 g | daga 11.2 to 20.6 | 3.8% | 1.5% | |
| 18: 2 Linoleic | 0.35 g | ~ | |||
| 18: 3 Linolenic | 0.03 g | ~ | |||
| 20: 4 Arachidonic | 0.04 g | ~ | |||
| Omega-3 fatty acid | 0.03 g | daga 0.9 to 3.7 | 3.3% | 1.3% | |
| Omega-6 fatty acid | 0.39 g | daga 4.7 to 16.8 | 8.3% | 3.3% |
Theimar makamashi ita ce 253 kcal.
- 3 oz = 85 g (215.1 kCal)
- yanki, dafa shi, ban da ƙyashi (amfanin ƙasa daga 1 lb ɗanyen nama tare da ƙi) = 207 гр (523.7 кКал)
Zaɓaɓɓen naman sa, haƙarƙari, baki mai kauri (haƙarƙarin 6-9), nama mara kyau, soyayyen mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B2 - 12,2%, bitamin B6 - 13%, bitamin B12 - 87%, bitamin PP - 22,3%, potassium - 14,3%, phosphorus - 26,1 %, ƙarfe - 15,7%, selenium - 41,5%, tutiya - 62,2%
- Vitamin B2 shiga cikin halayen redox, yana haɓaka ƙarancin launi na mai nazarin gani da daidaitawar duhu. Rashin isasshen abincin bitamin B2 yana tare da take hakkin yanayin fata, ƙwayoyin mucous, lalataccen haske da hangen nesa.
- Vitamin B6 shiga cikin kula da kariyar amsawa, hanawa da motsa rai a cikin tsarin juyayi na tsakiya, cikin jujjuyawar amino acid, a cikin kwayar halittar tryptophan, lipids da nucleic acid, suna taimakawa wajen samar da erythrocytes na yau da kullun, kiyaye matsayin al'ada. na homocysteine a cikin jini. Rashin isasshen bitamin B6 yana tare da rage ci, cin zarafin yanayin fata, haɓakar homocysteinemia, ƙarancin jini.
- Vitamin B12 yana taka muhimmiyar rawa a cikin metabolism da jujjuyawar amino acid. Folate da bitamin B12 sunadaran bitamin kuma suna da hannu cikin samuwar jini. Rashin bitamin B12 yana haifar da ci gaban rashin ƙarfi na ɓangare ko na sakandare, da kuma ƙarancin jini, leukopenia, thrombocytopenia.
- PP bitamin shiga cikin halayen redox na haɓaka makamashi. Rashin isasshen bitamin yana tare da rikicewar yanayin al'ada na fata, sashin gastrointestinal da kuma tsarin juyayi.
- potassium shine babban ion intracellular wanda ke shiga cikin daidaitawar ruwa, acid da daidaitaccen lantarki, yana shiga cikin hanyoyin motsawar jijiyoyi, ƙarar matsa lamba.
- phosphorus yana shiga cikin tsari da yawa na ilimin lissafi, gami da samarda kuzari, yana daidaita daidaiton acid-base, wani bangare ne na phospholipids, nucleotides da nucleic acid, ya zama dole domin hada kasusuwa da hakora. Ficaranci yana haifar da anorexia, anemia, rickets.
- Iron wani bangare ne na sunadarai na ayyuka daban-daban, gami da enzymes. Shiga cikin jigilar kayan lantarki, iskar oxygen, yana tabbatar da hanyar halayen redox da kunnawa na peroxidation. Rashin isasshen amfani yana haifar da karancin hypochromic, rashin ƙarancin ƙwayar myoglobin na jijiyoyin ƙashi, ƙarar gajiya, myocardiopathy, atrophic gastritis.
- selenium - wani muhimmin abu ne na tsarin kare jikin dan adam, yana da tasirin kwayar cutar, yana shiga cikin tsarin aikin maganin hormones. Ficaranci yana haifar da cutar Kashin-Beck (cututtukan osteoarthritis tare da nakasa da yawa na mahaɗa, kashin baya da ƙusoshin hannu), cutar Keshan (cututtukan zuciya na endemic myocardiopathy), thrombastenia na gado.
- tutiya wani bangare ne na enzymes fiye da 300, yana shiga cikin tsarin hada abubuwa da kuma bazuwar sinadarin carbohydrates, sunadarai, mai, sinadarin nucleic acid kuma a cikin tsarin sarrafa kwayoyin halittu da yawa. Rashin isasshen amfani yana haifar da ƙarancin jini, rashin ƙoshin lafiya na biyu, cutar hanta, lalatawar jima'i, da nakasar tayi. Karatuttukan kwanannan sun bayyana ikon babban zinc don katse shakar jan karfe kuma hakan yana taimakawa ci gaban rashin jini.
Kuna iya samun cikakken jagora ga samfuran mafi amfani a cikin kari.
Tags: Caloric abun ciki na 253 kcal, sinadaran abun da ke ciki, darajar abinci mai gina jiki, bitamin, ma'adanai, me yasa yake da amfani? Zaɓin naman sa, haƙarƙari, gefen kauri (haƙarƙari 6-9), nama maras nauyi, soyayyen, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani Zaɓin naman sa, hakarkarinsa, gefen kauri (haƙarƙari 6-9), nama maras nauyi, soyayyen