Imar abinci mai gina jiki da haɓakar sinadarai.
Teburin yana nuna abubuwan da ke cikin abubuwan gina jiki (adadin kuzari, sunadarai, mai, carbohydrates, bitamin, da kuma ma'adanai) a cikin gram 100 na ɓangaren abinci.
| Abinci | Lambar | Al'ada ** | % na al'ada a cikin 100 g | % na al'ada 100 kcal | 100% na al'ada |
| Kalori | 201 kcal | 1684 kcal | 11.9% | 5.9% | 838 g |
| sunadaran | 26.71 g | 76 g | 35.1% | 17.5% | 285 g |
| fats | 9.63 g | 56 g | 17.2% | 8.6% | 582 g |
| Water | 63.75 g | 2273 g | 2.8% | 1.4% | 3565 g |
| Ash | 1.05 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.131 MG | 1.5 MG | 8.7% | 4.3% | 1145 g |
| Vitamin B2, riboflavin | 0.36 MG | 1.8 MG | 20% | 10% | 500 g |
| Vitamin B5, pantothenic | 0.876 MG | 5 MG | 17.5% | 8.7% | 571 g |
| Vitamin B6, pyridoxine | 0.394 MG | 2 MG | 19.7% | 9.8% | 508 g |
| Vitamin B12, Cobalamin | 3.01 .g | 3 MG | 100.3% | 49.9% | 100 g |
| Vitamin PP, | 5.812 MG | 20 MG | 29.1% | 14.5% | 344 g |
| macronutrients | |||||
| Potassium, K | 318 MG | 2500 MG | 12.7% | 6.3% | 786 g |
| Kalshiya, Ca | 16 MG | 1000 MG | 1.6% | 0.8% | 6250 g |
| Magnesium, MG | 24 MG | 400 MG | 6% | 3% | 1667 g |
| Sodium, Na | 80 MG | 1300 MG | 6.2% | 3.1% | 1625 g |
| Sulfur, S | 267.1 MG | 1000 MG | 26.7% | 13.3% | 374 g |
| Phosphorus, P. | 207 MG | 800 MG | 25.9% | 12.9% | 386 g |
| Alamar abubuwa | |||||
| Irin, Fe | 2.05 MG | 18 MG | 11.4% | 5.7% | 878 g |
| Manganese, mn | 0.014 MG | 2 MG | 0.7% | 0.3% | Ya kasance 14286 g |
| Tagulla, Cu | 153 .g | 1000 mcg | 15.3% | 7.6% | 654 g |
| Selenium, Idan | 11 mcg | 55 mcg | 20% | 10% | 500 g |
| Tutiya, Zn | 5.14 MG | 12 MG | 42.8% | 21.3% | 233 g |
| Amino acid mai mahimmanci | |||||
| Arginine * | 1.586 g | ~ | |||
| Valine | 1.44 g | ~ | |||
| Tarihin * | 0.846 g | ~ | |||
| Isoleucine | 1.291 g | ~ | |||
| Leucine | 2.077 g | ~ | |||
| lysine | 2.359 g | ~ | |||
| methionine | 0.684 g | ~ | |||
| threonine | 1.141 g | ~ | |||
| Tryptophan | 0.312 g | ~ | |||
| phenylalanine | 1.086 g | ~ | |||
| Amino acid | |||||
| Alanine | 1.607 g | ~ | |||
| Aspartic acid | 2.351 g | ~ | |||
| Glycine | 1.304 g | ~ | |||
| Glutamic acid | 3.877 g | ~ | |||
| Proline | 1.12 g | ~ | |||
| Serine | 0.992 g | ~ | |||
| Tyrosine | 0.898 g | ~ | |||
| cysteine | 0.321 g | ~ | |||
| sterols | |||||
| cholesterol | 87 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 4.048 g | max 18.7 g | |||
| 10: 0 Capric | 0.009 g | ~ | |||
| 12: 0 Lauric | 0.023 g | ~ | |||
| 14: 0 Myristic | 0.303 g | ~ | |||
| 15: 0 Pentadecanoic | 0.044 g | ~ | |||
| 16: 0 Palmitic | 2.031 g | ~ | |||
| 17: 0 Margarine | 0.119 g | ~ | |||
| 18: 0 Nutsuwa | 1.501 g | ~ | |||
| 20: 0 Arachidic | 0.018 g | ~ | |||
| Monounsaturated mai kitse | 3.857 g | min 16.8g | 23% | 11.4% | |
| 14: 1 Mirandolina | 0.014 g | ~ | |||
| 16: 1 Palmitoleic | 0.174 g | ~ | |||
| 18: 1 Oleic (omega-9) | 3.567 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.03 g | ~ | |||
| Polyunsaturated mai kitse | 0.418 g | daga 11.2 zuwa 20.6 g | 3.7% | 1.8% | |
| 18: 2 Linoleic | 0.249 g | ~ | |||
| 18: 3 Linolenic | 0.116 g | ~ | |||
| 20: 4 Arachidonic | 0.038 g | ~ | |||
| Omega-3 fatty acid | 0.116 g | daga 0.9 zuwa 3.7 g | 12.9% | 6.4% | |
| Omega-6 fatty acid | 0.287 g | daga 4.7 zuwa 16.8 g | 6.1% | 3% |
Theimar makamashi ita ce 201 kcal.
- 3 oz = 85 g (170.9 kcal)
- yanki, dafa shi, ban da ƙyama (amfanin ƙasa daga 1 lb ɗanyen nama tare da ƙi) = 236 g (474.4 kcal)
Rago, Ostiraliya, Saitin sanyi, nama kawai, ana yankawa zuwa mai 1/8 inci, dafaffe yana da wadata a cikin irin bitamin da ma'adanai kamar: bitamin B2 - 20%, bitamin B5 - 17,5%, bitamin B6 - 19,7%, bitamin B12 - 100,3%, bitamin PP - 29,1%, potassium - 12,7 , 25,9%, phosphorus - 11,4%, baƙin ƙarfe - 15.3%, jan ƙarfe da 20%, selenium - 42,8%, zinc - XNUMX%
- Vitamin B2 shiga cikin halayen haɓaka-rage abu mai guba kuma yana haɓaka karɓar launuka ta mai binciken gani da daidaitawar duhu. Rashin isasshen bitamin B2 yana tare da takewar yanayin fata, ƙwayoyin mucous, ƙeta haske, da hangen nesa.
- Vitamin B5 yana cikin furotin, kitse, metabolism, yaduwar cholesterol, hada wasu kwayoyin halittar, haemoglobin, yana inganta shawan amino acid da sugars a cikin hanjin ciki, kuma yana tallafawa aikin adrenal cortex. Rashin Pantothenic acid na iya haifar da raunin fata da ƙwayoyin mucous.
- Vitamin B6 yana da hannu wajen kiyaye amsar rigakafi, tafiyar matakai na hanawa da motsawa a cikin tsarin juyayi na tsakiya, a cikin canzawar amino acid, yunƙurin metabolism na tryptophan, lipids, da nucleic acid suna ba da gudummawa wajen samar da jajayen ƙwayoyin jini na yau da kullun, don kiyaye daidaitattun matakan homocysteine a jini. Rage yawan abinci yana tare da rashin isasshen bitamin B6, da rikicewar fata, ci gaban samu, karancin jini.
- Vitamin B12 yana taka muhimmiyar rawa a cikin metabolism da jujjuyawar amino acid. Folate da bitamin B12 suna da alaƙa da bitamin da ke cikin hematopoiesis. Rashin bitamin B12 yana haifar da ci gaban rashin ƙarfi na ɓangare na biyu ko na biyun da ƙarancin jini, leukopenia, da thrombocytopenia.
- PP bitamin shiga cikin halayen redox na haɓaka makamashi. Rashin isasshen bitamin yana tare da hargitsi na yanayin al'ada na fata, ɓangaren hanji, da tsarin juyayi.
- potassium shine babban ion intracellular wanda ke shiga cikin daidaitawar ruwa, acid, da daidaiton lantarki, wanda ke cikin motsawar jijiyoyi, da kuma daidaita karfin jini.
- phosphorus yana shiga cikin yawancin hanyoyin ilimin lissafi, gami da kuzari na makamashi, yana daidaita daidaiton acid-alkaline, wani bangare na phospholipids, nucleotides, da nucleic acid, masu mahimmanci don samar da kasusuwa da hakora. Ficaranci yana haifar da anorexia, anemia, rickets.
- Iron an haɗa shi tare da ayyuka daban-daban na sunadarai, gami da enzymes. Ya shiga cikin jigilar kayan lantarki, oxygen yana ba da hanya na halayen redox da kunnawa na peroxidation. Rashin isasshen amfani yana haifar da anemia hypochromic, myoglobinuria atony na tsokoki, gajiya, cardiomyopathy, atrophic gastritis.
- Copper wani ɓangare ne na enzymes tare da aiki mai banƙyama wanda ke tattare da haɓakar ƙarfe kuma yana ƙarfafa sunadarai da shayar da carbohydrates. Hanyoyin da ke cikin samar da kyallen takarda tare da iskar oxygen. Manifestarancin rashin ƙarfi yana bayyana ta nakasassu na tsarin jijiyoyin zuciya da kwarangwal, haɓaka ciwan nama dysplasia.
- 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 (cututtukan osteoarthritis tare da nakasar haɗin gwiwa da yawa, kashin baya, da tsattsauran ra'ayi), Kesan (endemic cardiomyopathy), cututtukan thrombasthenia.
- tutiya wani bangare ne na enzymes sama da 300 wadanda suka hada da hada karfi da kuma yaduwar sinadarin carbohydrates, sunadarai, kitse, sinadarin nucleic acid, da kuma tsarin nuna kwayoyin halitta da yawa. Rashin isasshen abinci yana haifar da karancin jini, rashin ƙoshin lafiya na biyu, cutar hanta, saurin lalata jima'i, kasancewar ci gaban tayi. Bincike a cikin 'yan shekarun nan ya nuna cewa yawan allurai na zinc na iya tarwatsa jan jan karfe don haka yana taimakawa ci gaban rashin jini na mai kyau: da adadin kuzari 201 kcal, sinadaran abun da ke ciki, sinadirai masu darajar, bitamin, ma'adanai amfani fiye da Australian Rago, Nama kafa, nama kawai, trimmed zuwa 1/8 ″ mai, dafa shi, adadin kuzari, na gina jiki, fa'ida Properties na Australian Rago, Nama kafa, nama kawai. , an gyara shi zuwa 1/8 ″ mai, dafa shi.