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 | 18.59 g | 76 g | 24.5% | 12.2% | 409 g |
| fats | 13.48 g | 56 g | 24.1% | 12% | 415 g |
| Water | 67.64 g | 2273 g | 3% | 1.5% | 3360 g |
| Ash | 0.98 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.142 MG | 1.5 MG | 9.5% | 4.7% | 1056 g |
| Vitamin B2, riboflavin | 0.292 MG | 1.8 MG | 16.2% | 8.1% | 616 g |
| Vitamin B5, pantothenic | 0.495 MG | 5 MG | 9.9% | 4.9% | 1010 |
| Vitamin B6, pyridoxine | 0.367 MG | 2 MG | 18.4% | 9.2% | 545 g |
| Vitamin B12, Cobalamin | 2.75 .g | 3 MG | 91.7% | 45.6% | 109 g |
| Vitamin PP, | 5.06 MG | 20 MG | 25.3% | 12.6% | 395 g |
| macronutrients | |||||
| Potassium, K | 301 MG | 2500 MG | 12% | 6% | 831 g |
| Kalshiya, Ca | 9 MG | 1000 MG | 0.9% | 0.4% | 11111 g |
| Magnesium, MG | 20 MG | 400 MG | 5% | 2.5% | 2000 |
| Sodium, Na | 75 MG | 1300 MG | 5.8% | 2.9% | 1733 g |
| Sulfur, S | 185.9 MG | 1000 MG | 18.6% | 9.3% | 538 g |
| Phosphorus, P. | 176 MG | 800 MG | 22% | 10.9% | 455 g |
| Alamar abubuwa | |||||
| Irin, Fe | 1.48 MG | 18 MG | 8.2% | 4.1% | 1216 |
| Manganese, mn | 0.01 MG | 2 MG | 0.5% | 0.2% | 20000 g |
| Tagulla, Cu | 181 mcg | 1000 mcg | 18.1% | 9% | 552 g |
| Selenium, Idan | 7.8 .g | 55 mcg | 14.2% | 7.1% | 705 g |
| Tutiya, Zn | 4.04 MG | 12 MG | 33.7% | 16.8% | 297 g |
| Amino acid mai mahimmanci | |||||
| Arginine * | 1.103 g | ~ | |||
| Valine | 1.002 g | ~ | |||
| Tarihin * | 0.589 g | ~ | |||
| Isoleucine | 0.898 g | ~ | |||
| Leucine | 1.445 g | ~ | |||
| lysine | 1.642 g | ~ | |||
| methionine | 0.476 g | ~ | |||
| threonine | 0.794 g | ~ | |||
| Tryptophan | 0.217 g | ~ | |||
| phenylalanine | 0.755 g | ~ | |||
| Amino acid | |||||
| Alanine | 1.118 g | ~ | |||
| Aspartic acid | 1.636 g | ~ | |||
| Glycine | 0.907 g | ~ | |||
| Glutamic acid | 2.697 g | ~ | |||
| Proline | 0.779 g | ~ | |||
| Serine | 0.69 g | ~ | |||
| Tyrosine | 0.625 g | ~ | |||
| cysteine | 0.223 g | ~ | |||
| sterols | |||||
| cholesterol | 66 MG | max 300 MG | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 6.389 g | max 18.7 g | |||
| 10: 0 Capric | 0.022 g | ~ | |||
| 12: 0 Lauric | 0.041 g | ~ | |||
| 14: 0 Myristic | 0.516 g | ~ | |||
| 15: 0 Pentadecanoic | 0.079 g | ~ | |||
| 16: 0 Palmitic | 3.053 g | ~ | |||
| 17: 0 Margarine | 0.203 g | ~ | |||
| 18: 0 Nutsuwa | 2.45 g | ~ | |||
| 20: 0 Arachidic | 0.025 g | ~ | |||
| Monounsaturated mai kitse | 5.549 g | min 16.8g | 33% | 16.4% | |
| 14: 1 Mirandolina | 0.023 g | ~ | |||
| 16: 1 Palmitoleic | 0.269 g | ~ | |||
| 18: 1 Oleic (omega-9) | 5.109 g | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.048 g | ~ | |||
| Polyunsaturated mai kitse | 0.57 g | daga 11.2 zuwa 20.6 g | 5.1% | 2.5% | |
| 18: 2 Linoleic | 0.347 g | ~ | |||
| 18: 3 Linolenic | 0.164 g | ~ | |||
| 20: 4 Arachidonic | 0.059 g | ~ | |||
| Omega-3 fatty acid | 0.164 g | daga 0.9 zuwa 3.7 g | 18.2% | 9.1% | |
| Omega-6 fatty acid | 0.406 g | daga 4.7 zuwa 16.8 g | 8.6% | 4.3% |
Theimar makamashi ita ce 201 kcal.
- oz = 28.35 g (57 kcal)
- 3 oz = 85 g (170.9 kcal)
- lb = 453.6 g (911.7 kcal)
Rago, Ostiraliya, shank, raƙuman raƙuman ruwa da mai, a datsa zuwa 1/8 ″ mai, ɗanye bitamin B2 shine 16.2%, bitamin B6 - 18,4%, bitamin B12 da 91.7%, bitamin PP - 25,3%, potassium 12%, phosphorus - 22%, jan karfe - 18,1; 14,2%, selenium - 33,7%, 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 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 fiye da 300 enzymes da ke da hannu a cikin kira da rushewar carbohydrates, sunadarai, fats, acid nucleic, da kuma tsarin bayyanar da kwayoyin halitta da yawa. Rashin isasshen abinci yana haifar da anemia, rashin ƙarfi na biyu, hanta cirrhosis, rashin aikin jima'i, kasancewar rashin lafiyar tayin. Binciken da aka yi a cikin 'yan shekarun nan ya nuna cewa yawan sinadarin zinc na iya rushe shayar da tagulla kuma ta haka yana taimakawa wajen kawar da anemia. mai kyau: da adadin kuzari 201 kcal, sinadaran abun da ke ciki, sinadirai masu darajar, bitamin, ma'adanai da amfani fiye da Rago, Australian, shank, raba durƙusa da mai, datsa zuwa 1/8 "mai, raw calories, na gina jiki, fa'ida Properties na Rago, Australian, shank, Rarrabu mai ƙwanƙwasa da mai, a datsa zuwa 1/8 ″ mai, ɗanye