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 | 141 kcal | 1684 kcal | 8.4% | 6% | 1194 g |
| sunadaran | 12.35 g | 76 g | 16.3% | 11.6% | 615 g |
| fats | 6.4 g | 56 g | 11.4% | 8.1% | 875 g |
| carbohydrates | 6.85 g | 219 g | 3.1% | 2.2% | 3197 g |
| Fiber na abinci | 4.2 g | 20 g | 21% | 14.9% | 476 g |
| Water | 68.6 g | 2273 g | 3% | 2.1% | 3313 g |
| Ash | 1.6 g | ~ | |||
| bitamin | |||||
| Vitamin A, RAE | 8 .g | 900 mcg | 0.9% | 0.6% | 11250 g |
| Vitamin B1, thiamine | 0.26 MG | 1.5 MG | 17.3% | 12.3% | 577 g |
| Vitamin B2, riboflavin | 0.155 MG | 1.8 MG | 8.6% | 6.1% | 1161 g |
| Vitamin B5, pantothenic | 0.128 MG | 5 MG | 2.6% | 1.8% | 3906 g |
| Vitamin B6, pyridoxine | 0.06 MG | 2 MG | 3% | 2.1% | 3333 g |
| Vitamin B9, folate | 111 .g | 400 mcg | 27.8% | 19.7% | 360 g |
| Vitamin C, ascorbic | 17 MG | 90 MG | 18.9% | 13.4% | 529 g |
| Vitamin PP, a'a | 1.25 MG | 20 MG | 6.3% | 4.5% | 1600 g |
| macronutrients | |||||
| Potassium, K | 539 MG | 2500 MG | 21.6% | 15.3% | 464 g |
| Kalshiya, Ca | 145 MG | 1000 MG | 14.5% | 10.3% | 690 g |
| Magnesium, MG | 60 MG | 400 MG | 15% | 10.6% | 667 g |
| Sodium, Na | 14 MG | 1300 MG | 1.1% | 0.8% | 9286 g |
| Sulfur, S | 123.5 MG | 1000 MG | 12.4% | 8.8% | 810 g |
| Phosphorus, P. | 158 MG | 800 MG | 19.8% | 14% | 506 g |
| ma'adanai | |||||
| Irin, Fe | 2.5 MG | 18 MG | 13.9% | 9.9% | 720 g |
| Manganese, mn | 0.502 MG | 2 MG | 25.1% | 17.8% | 398 g |
| Tagulla, Cu | 117 .g | 1000 mcg | 11.7% | 8.3% | 855 g |
| Selenium, Idan | 1.4 .g | 55 mcg | 2.5% | 1.8% | 3929 g |
| Tutiya, Zn | 0.91 MG | 12 MG | 7.6% | 5.4% | 1319 g |
| Amino acid mai mahimmanci | |||||
| Arginine * | 0.994 g | ~ | |||
| Valine | 0.549 g | ~ | |||
| Tarihin * | 0.332 g | ~ | |||
| Isoleucine | 0.543 g | ~ | |||
| Leucine | 0.883 g | ~ | |||
| lysine | 0.739 g | ~ | |||
| methionine | 0.15 g | ~ | |||
| threonine | 0.492 g | ~ | |||
| Tryptophan | 0.15 g | ~ | |||
| phenylalanine | 0.559 g | ~ | |||
| Amino acid | |||||
| Alanine | 0.555 g | ~ | |||
| Aspartic acid | 1.439 g | ~ | |||
| Glycine | 0.514 g | ~ | |||
| Glutamic acid | 2.32 g | ~ | |||
| Proline | 0.579 g | ~ | |||
| Serine | 0.688 g | ~ | |||
| Tyrosine | 0.443 g | ~ | |||
| cysteine | 0.113 g | ~ | |||
| Sterol (sterols) | |||||
| phytosterols | 50 MG | ~ | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 0.74 g | max 18.7 g | |||
| 14: 0 Myristic | 0.005 g | ~ | |||
| 16: 0 Palmitic | 0.537 g | ~ | |||
| 18: 0 Nutsuwa | 0.198 g | ~ | |||
| Monounsaturated mai kitse | 1.209 g | min 16.8g | 7.2% | 5.1% | |
| 16: 1 Palmitoleic | 0.01 g | ~ | |||
| 18: 1 Oleic (omega-9) | 1.188 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.01 g | ~ | |||
| Polyunsaturated mai kitse | 3.011 g | daga 11.2-20.6 g | 26.9% | 19.1% | |
| 18: 2 Linoleic | 2.657 g | ~ | |||
| 18: 3 Linolenic | 0.354 g | ~ | |||
| Omega-3 fatty acid | 0.354 g | daga 0.9 zuwa 3.7 g | 39.3% | 27.9% | |
| Omega-6 fatty acid | 2.657 g | daga 4.7 zuwa 16.8 g | 56.5% | 40.1% |
Theimar makamashi shine adadin kuzari 141.
- kofin = 180 gr (253.8 kcal)
Waken soya, kore, Boiled, ba tare da gishiri ba yana da wadata a cikin bitamin da ma'adanai kamar bitamin B1 - 17,3 %, bitamin B9 - 27,8 %, bitamin C - 18,9 %, potassium - 21,6 %, calcium - 14,5 %, magnesium - 15 % , phosphorus - 19,8 %, baƙin ƙarfe - 13,9 %, manganese - 25,1 %, jan karfe - 11,7 %
- 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 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.
- 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.
- alli shine babban ɓangaren ƙasusuwanmu, yana aiki azaman mai tsara tsarin tsarin juyayi, yana da hannu cikin ƙarancin tsoka. Arancin alli yana haifar da ƙaddamar da kashin baya, ƙashin ƙugu da ƙasan ƙasan, yana ƙara haɗarin osteoporosis.
- 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.
- Iron an haɗa shi tare da ayyuka daban-daban na sunadarai, gami da enzymes. Shiga cikin jigilar kayan lantarki, oxygen, yana ba da izinin kwararar halayen raɗaɗi da kunnawa na peroxidation. Rashin isasshen abinci yana haifar da karancin hypochromic, myoglobinaemia atonia na jijiyoyin kwarangwal, gajiya, bugun zuciya, ciwan atrophic na yau da kullun.
- 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 141 kcal, sinadaran abun da ke ciki, sinadirai masu darajar, bitamin, ma'adanai fiye da taimako waken soya, kore, Boiled, ba tare da gishiri, da adadin kuzari, na gina jiki, m Properties na waken soya, kore, Boiled, ba tare da gishiri.