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 | 296 kcal | 1684 kcal | 17.6% | 5.9% | 569 g |
| sunadaran | 9.58 g | 76 g | 12.6% | 4.3% | 793 g |
| fats | 0.99 g | 56 g | 1.8% | 0.6% | 5657 g |
| carbohydrates | 63.87 g | 219 g | 29.2% | 9.9% | 343 g |
| Fiber na abinci | 11.5 g | 20 g | 57.5% | 19.4% | 174 g |
| Water | 9.5 g | 2273 g | 0.4% | 0.1% | 23926 g |
| Ash | 4.56 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.3 MG | 1.5 MG | 20% | 6.8% | 500 g |
| Vitamin B2, riboflavin | 1.27 MG | 1.8 MG | 70.6% | 23.9% | 142 g |
| Vitamin B4, choline | 201.7 MG | 500 MG | 40.3% | 13.6% | 248 g |
| Vitamin B5, pantothenic | 21.879 MG | 5 MG | 437.6% | 147.8% | 23 g |
| Vitamin B6, pyridoxine | 0.965 MG | 2 MG | 48.3% | 16.3% | 207 g |
| Vitamin B9, folate | 163 .g | 400 mcg | 40.8% | 13.8% | 245 g |
| Vitamin C, ascorbic | 3.5 MG | 90 MG | 3.9% | 1.3% | 2571 g |
| Vitamin D, calciferol | 3.9 .g | 10 .g | 39% | 13.2% | 256 g |
| Vitamin D2, ergocalciferol | 3.9 .g | ~ | |||
| Vitamin PP, a'a | 14.1 MG | 20 MG | 70.5% | 23.8% | 142 g |
| macronutrients | |||||
| Potassium, K | 1534 MG | 2500 MG | 61.4% | 20.7% | 163 g |
| Kalshiya, Ca | 11 MG | 1000 MG | 1.1% | 0.4% | 9091 g |
| Magnesium, MG | 132 MG | 400 MG | 33% | 11.1% | 303 |
| Sodium, Na | 13 MG | 1300 MG | 1% | 0.3% | 10000 g |
| Sulfur, S | 95.8 MG | 1000 MG | 9.6% | 3.2% | 1044 g |
| Phosphorus, P. | 294 MG | 800 MG | 36.8% | 12.4% | 272 g |
| ma'adanai | |||||
| Irin, Fe | 1.72 MG | 18 MG | 9.6% | 3.2% | 1047 g |
| Manganese, mn | 1.176 MG | 2 MG | 58.8% | 19.9% | 170 g |
| Tagulla, Cu | 5165 .g | 1000 mcg | 516.5% | 174.5% | 19 g |
| Selenium, Idan | 46.1 .g | 55 mcg | 83.8% | 28.3% | 119 g |
| Tutiya, Zn | 7.66 MG | 12 MG | 63.8% | 21.6% | 157 g |
| Abincin da ke narkewa | |||||
| Mono da disaccharides (sugars) | 2.21 g | max 100 g | |||
| Amino acid mai mahimmanci | |||||
| Arginine * | 0.648 g | ~ | |||
| Valine | 0.486 g | ~ | |||
| Tarihin * | 0.159 g | ~ | |||
| Isoleucine | 0.405 g | ~ | |||
| Leucine | 0.679 g | ~ | |||
| lysine | 0.343 g | ~ | |||
| methionine | 0.179 g | ~ | |||
| threonine | 0.497 g | ~ | |||
| Tryptophan | 0.031 g | ~ | |||
| phenylalanine | 0.486 g | ~ | |||
| Amino acid | |||||
| Alanine | 0.567 g | ~ | |||
| Aspartic acid | 0.76 g | ~ | |||
| Glycine | 0.414 g | ~ | |||
| Glutamic acid | 2.579 g | ~ | |||
| Proline | 0.414 g | ~ | |||
| Serine | 0.506 g | ~ | |||
| Tyrosine | 0.323 g | ~ | |||
| cysteine | 0.196 g | ~ | |||
| Sterol (sterols) | |||||
| Campesterol | 20 MG | ~ | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 0.225 g | max 18.7 g | |||
| 10: 0 Capric | 0.021 g | ~ | |||
| 12: 0 Lauric | 0.012 g | ~ | |||
| 14: 0 Myristic | 0.02 g | ~ | |||
| 16: 0 Palmitic | 0.122 g | ~ | |||
| 18: 0 Nutsuwa | 0.051 g | ~ | |||
| Monounsaturated mai kitse | 0.317 g | min 16.8g | 1.9% | 0.6% | |
| 16: 1 Palmitoleic | 0.089 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.151 g | ~ | |||
| 22: 1 Erucic (omega-9) | 0.076 g | ~ | |||
| Polyunsaturated mai kitse | 0.151 g | daga 11.2-20.6 g | 1.3% | 0.4% | |
| 18: 2 Linoleic | 0.138 g | ~ | |||
| 18: 3 Linolenic | 0.013 g | ~ | |||
| Omega-3 fatty acid | 0.013 g | daga 0.9 zuwa 3.7 g | 1.4% | 0.5% | |
| Omega-6 fatty acid | 0.138 g | daga 4.7 zuwa 16.8 g | 2.9% | 1% |
Theimar makamashi ita ce 296 kcal.
- naman kaza = 3.6 g (10.7 kcal)
- 4 namomin kaza = 15 g (44.4 kcal)
Shiitake namomin kaza, busassun namomin kaza suna da wadata a cikin irin bitamin da ma'adanai kamar bitamin B1 - 20%, bitamin B2 - 70,6%, choline - 40,3%, bitamin B5 - 437,6%, bitamin B6, ko 48.3%, bitamin B9 na 40.8%, bitamin D - 39%, bitamin PP da 70.5%, potassium - 61,4%, magnesium - 33%, phosphorus - 36,8%, manganese a 58.8%, tagulla - 516,5%, selenium - 83,8%, tutiya - da kashi 63.8%
- 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 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.
- 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 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.
- 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.
- 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.
- 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: kalori 296 kcal, abun da ke cikin sinadarai, ƙimar abinci mai gina jiki, bitamin, ma'adanai fiye da masu amfani da namomin kaza na Shiitake, busasshen namomin kaza, kalori, abubuwan gina jiki, kaddarorin amfanin namomin Shiitake, busasshen namomin kaza