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 |
Imar calorie | 364 kCal | 1684 kCal | 21.6% | 5.9% | 463 g |
sunadaran | 21.58 g | 76 g | 28.4% | 7.8% | 352 g |
fats | 29.84 g | 56 g | 53.3% | 14.6% | 188 g |
carbohydrates | 0.12 g | 219 g | 0.1% | 182500 g | |
Water | 45.52 g | 2273 g | 2% | 0.5% | 4993 g |
Ash | 2.94 g | ~ | |||
bitamin | |||||
Vitamin A, RE | 407 μg | 900 μg | 45.2% | 12.4% | 221 g |
Retinol | 0.401 MG | ~ | |||
beta carotenes | 0.077 MG | 5 MG | 1.5% | 0.4% | 6494 g |
Vitamin B1, thiamine | 0.072 MG | 1.5 MG | 4.8% | 1.3% | 2083 g |
Vitamin B2, riboflavin | 0.676 MG | 1.8 MG | 37.6% | 10.3% | 266 g |
Vitamin B4, choline | 15.4 MG | 500 MG | 3.1% | 0.9% | 3247 g |
Vitamin B5, pantothenic | 0.19 MG | 5 MG | 3.8% | 1% | 2632 g |
Vitamin B6, pyridoxine | 0.06 MG | 2 MG | 3% | 0.8% | 3333 g |
Vitamin B9, folate | 2 μg | 400 μg | 0.5% | 0.1% | 20000 g |
Vitamin B12, Cobalamin | 0.22 μg | 3 μg | 7.3% | 2% | 1364 g |
Vitamin D, calciferol | 0.5 μg | 10 μg | 5% | 1.4% | 2000 g |
Vitamin D3, cholecalciferol | 0.5 μg | ~ | |||
Vitamin E, alpha tocopherol, TE | 0.26 MG | 15 MG | 1.7% | 0.5% | 5769 g |
Vitamin K, phylloquinone | 2.5 μg | 120 μg | 2.1% | 0.6% | 4800 g |
Vitamin PP, NO | 1.148 MG | 20 MG | 5.7% | 1.6% | 1742 g |
macronutrients | |||||
Potassium, K | 158 MG | 2500 MG | 6.3% | 1.7% | 1582 g |
Kalshiya, Ca | 298 MG | 1000 MG | 29.8% | 8.2% | 336 g |
Magnesium, MG | 29 MG | 400 MG | 7.3% | 2% | 1379 g |
Sodium, Na | 415 MG | 1300 MG | 31.9% | 8.8% | 313 g |
Sulfur, S | 215.8 MG | 1000 MG | 21.6% | 5.9% | 463 g |
Phosphorus, P. | 375 MG | 800 MG | 46.9% | 12.9% | 213 g |
Gano Abubuwa | |||||
Irin, Fe | 1.62 MG | 18 MG | 9% | 2.5% | 1111 g |
Manganese, mn | 0.093 MG | 2 MG | 4.7% | 1.3% | 2151 g |
Tagulla, Cu | 564 μg | 1000 μg | 56.4% | 15.5% | 177 g |
Selenium, Idan | 3.8 μg | 55 μg | 6.9% | 1.9% | 1447 g |
Tutiya, Zn | 0.66 MG | 12 MG | 5.5% | 1.5% | 1818 g |
Abincin da ke narkewa | |||||
Mono- da disaccharides (sugars) | 0.12 g | max 100 г | |||
Mahimmancin Amino Acids | |||||
Arginine da * | 0.639 g | ~ | |||
valine | 1.485 g | ~ | |||
Tarihin * | 0.589 g | ~ | |||
Isoleucine | 0.893 g | ~ | |||
leucine | 1.861 g | ~ | |||
lysine | 1.549 g | ~ | |||
methionine | 0.575 g | ~ | |||
threonine | 0.805 g | ~ | |||
tryptophan | 0.227 g | ~ | |||
phenylalanine | 0.859 g | ~ | |||
Amino acid mai sauyawa | |||||
alanine | 0.372 g | ~ | |||
Aspartic acid | 1.072 g | ~ | |||
glycine | 0.244 g | ~ | |||
Glutamic acid | 4.022 g | ~ | |||
Proline | 2.612 g | ~ | |||
serine | 0.829 g | ~ | |||
tyrosin | 0.842 g | ~ | |||
cysteine | 0.098 g | ~ | |||
Jirgin sama | |||||
cholesterol | 79 MG | max 300 MG | |||
Tataccen kitse mai mai | |||||
Tataccen kitse mai mai | 20.639 g | max 18.7 г | |||
4: 0 Mai | 1.496 g | ~ | |||
Nailan 6-0 | 0.656 g | ~ | |||
8:0 | 0.806 g | ~ | |||
10: 0 Tafiya | 2.879 g | ~ | |||
12:0 Lauric | 1.318 g | ~ | |||
14: 0 Myristic | 3.026 g | ~ | |||
16: 0 Dabino | 7.809 g | ~ | |||
18: 0 Stearin | 2.648 g | ~ | |||
Monounsaturated mai kitse | 6.808 g | min 16.8g | 40.5% | 11.1% | |
16: 1 Palmitoleic | 0.709 g | ~ | |||
18: 1 Olein (Omega-9) | 6.099 g | ~ | |||
Polyunsaturated mai kitse | 0.709 g | daga 11.2 to 20.6 | 6.3% | 1.7% | |
18: 2 Linoleic | 0.709 g | ~ | |||
Omega-6 fatty acid | 0.709 g | daga 4.7 to 16.8 | 15.1% | 4.1% |
Theimar makamashi ita ce 364 kcal.
- oz = 28.35 g (103.2 kcal)
Cakulan mai wuya, mdzh 55% bushe a-ve mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin A - 45,2%, bitamin B2 - 37,6%, alli - 29,8%, phosphorus - 46,9%, jan ƙarfe - 56,4%
- Vitamin A yana da alhakin ci gaban al'ada, aikin haifuwa, lafiyar fata da ido, da kuma kiyaye rigakafi.
- 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.
- alli shine babban ɓangaren ƙasusuwanmu, yana aiki azaman mai tsara tsarin tsarin juyayi, yana shiga cikin raunin tsoka. Ciumarancin alli yana haifar da ƙaddamar da kashin baya, ƙashin ƙugu da ƙananan ƙanƙara, yana ƙara haɗarin osteoporosis.
- 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.
- Copper wani ɓangare ne na enzymes tare da aikin redox kuma yana da hannu cikin ƙarancin ƙarfe, yana ƙarfafa shayar sunadarai da carbohydrates. Shiga cikin hanyoyin samar da kyallen takarda na jikin ɗan adam da iskar oxygen. An nuna rashi ta hanyar rikice-rikice a cikin samuwar tsarin jijiyoyin jini da kwarangwal, ci gaban cututtukan mahaifa dysplasia.
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