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 | 142 kcal | 1684 kcal | 8.4% | 5.9% | 1186 g |
| sunadaran | 20.25 g | 76 g | 26.6% | 18.7% | 375 g |
| fats | 6.18 g | 56 g | 11% | 7.7% | 906 g |
| Water | 73.22 g | 2273 g | 3.2% | 2.3% | 3104 g |
| Ash | 0.99 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.149 MG | 1.5 MG | 9.9% | 7% | 1007 g |
| Vitamin B2, riboflavin | 0.293 MG | 1.8 MG | 16.3% | 11.5% | 614 g |
| Vitamin B5, pantothenic | 0.618 MG | 5 MG | 12.4% | 8.7% | 809 g |
| Vitamin B6, pyridoxine | 0.386 MG | 2 MG | 19.3% | 13.6% | 518 g |
| Vitamin B12, Cobalamin | 2.77 .g | 3 MG | 92.3% | 65% | 108 g |
| RR bitamin, | 5.595 MG | 20 MG | 28% | 19.7% | 357 g |
| macronutrients | |||||
| Potassium, K | 320 MG | 2500 MG | 12.8% | 9% | 781 g |
| Kalshiya, Ca | 12 MG | 1000 MG | 1.2% | 0.8% | 8333 g |
| Magnesium, MG | 22 MG | 400 MG | 5.5% | 3.9% | 1818 |
| Sodium, Na | 83 MG | 1300 MG | 6.4% | 4.5% | 1566 |
| Sulfur, S | 202.5 MG | 1000 MG | 20.3% | 14.3% | 494 g |
| Phosphorus, P. | 188 MG | 800 MG | 23.5% | 16.5% | 426 g |
| Alamar abubuwa | |||||
| Irin, Fe | 1.59 MG | 18 MG | 8.8% | 6.2% | 1132 g |
| Manganese, mn | 0.013 MG | 2 MG | 0.7% | 0.5% | 15385 g |
| Tagulla, Cu | 165 mcg | 1000 mcg | 16.5% | 11.6% | 606 g |
| Selenium, Idan | 8.6 .g | 55 mcg | 15.6% | 11% | 640 g |
| Tutiya, Zn | 4.21 MG | 12 MG | 35.1% | 24.7% | 285 g |
| Amino acid mai mahimmanci | |||||
| Arginine * | 1.202 g | ~ | |||
| Valine | 1.092 g | ~ | |||
| Tarihin * | 0.641 g | ~ | |||
| Isoleucine | 0.978 g | ~ | |||
| Leucine | 1.574 g | ~ | |||
| lysine | 1.788 g | ~ | |||
| methionine | 0.518 g | ~ | |||
| threonine | 0.865 g | ~ | |||
| Tryptophan | 0.236 g | ~ | |||
| phenylalanine | 0.823 g | ~ | |||
| Amino acid | |||||
| Alanine | 1.218 g | ~ | |||
| Aspartic acid | 1.782 g | ~ | |||
| Glycine | 0.988 g | ~ | |||
| Glutamic acid | 2.938 g | ~ | |||
| Proline | 0.849 g | ~ | |||
| Serine | 0.752 g | ~ | |||
| Tyrosine | 0.68 g | ~ | |||
| cysteine | 0.243 g | ~ | |||
| sterols | |||||
| cholesterol | 64 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 2.54 g | max 18.7 g | |||
| 10: 0 Capric | 0.006 g | ~ | |||
| 12: 0 Lauric | 0.013 g | ~ | |||
| 14: 0 Myristic | 0.188 g | ~ | |||
| 15: 0 Pentadecanoic | 0.027 g | ~ | |||
| 16: 0 Palmitic | 1.297 g | ~ | |||
| 17: 0 Margarine | 0.071 g | ~ | |||
| 18: 0 Nutsuwa | 0.929 g | ~ | |||
| 20: 0 Arachidic | 0.008 g | ~ | |||
| Monounsaturated mai kitse | 2.53 g | min 16.8g | 15.1% | 10.6% | |
| 14: 1 Mirandolina | 0.007 g | ~ | |||
| 16: 1 Palmitoleic | 0.116 g | ~ | |||
| 18: 1 Oleic (omega-9) | 2.338 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.024 g | ~ | |||
| Polyunsaturated mai kitse | 0.276 g | daga 11.2 zuwa 20.6 g | 2.5% | 1.8% | |
| 18: 2 Linoleic | 0.167 g | ~ | |||
| 18: 3 Linolenic | 0.078 g | ~ | |||
| 20: 4 Arachidonic | 0.029 g | ~ | |||
| Omega-3 fatty acid | 0.078 g | daga 0.9 zuwa 3.7 g | 8.7% | 6.1% | |
| Omega-6 fatty acid | 0.196 g | daga 4.7 zuwa 16.8 g | 4.2% | 3% |
Theimar makamashi ita ce 142 kcal.
- oz = 28.35 g (40.3 kcal)
- 3 oz = 85 g (120.7 kcal)
- lb = 453.6 g (644.1 kcal)
Rago, Ostiraliya, Saitin sanyi, nama kawai, mai yankan zuwa 1/8 ″ mai, danye bitamin B2 - 16,3%, bitamin B5 - 12,4%, bitamin B6 - 19,3%, bitamin B12 - 92,3%, bitamin PP - 28% potassium - 12,8. 23,5%, phosphorus - 16.5%, jan karfe 15,6%, selenium - 35,1%, zinc - XNUMX%.
- Vitamin B2 yana shiga cikin halayen rage iskar shaka kuma yana haɓaka karɓar launuka ta mai nazarin gani da daidaitawar duhu. Rashin isasshen bitamin B2 yana tare da keta yanayin fata, mucous membranes, cin zarafin 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.
- 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 gs: ku calori 142 adadin kuzari, abun da ke tattare da sinadarai, ƙimar abinci mai gina jiki, bitamin, ma'adanai masu amfani fiye da Ragon Australiya, Saitin Nama, nama kawai, da aka gyara zuwa 1/8 ″ mai, ɗanyen adadin kuzari, abubuwan gina jiki, kaddarorin fa'ida na Ragon Australiya, Saitin Nama, nama kawai, datsa. zuwa 1/8 ″ mai, danye.