Imar abinci mai gina jiki da haɓakar sinadarai.
| Abinci | Lambar | Al'ada ** | % na al'ada a cikin 100 g | % na al'ada 100 kcal | 100% na al'ada |
| Kalori | 112 kcal | 1684 kcal | 6.7% | 6% | 1504 g |
| sunadaran | 20 g | 76 g | 26.3% | 23.5% | 380 g |
| fats | 3.5 g | 56 g | 6.3% | 5.6% | 1600 g |
| Water | 75.3 g | 2273 g | 3.3% | 2.9% | 3019 g |
| Ash | 1.2 g | ~ | |||
| bitamin | |||||
| Vitamin B1, thiamine | 0.12 MG | 1.5 MG | 8% | 7.1% | 1250 g |
| Vitamin B2, riboflavin | 0.16 MG | 1.8 MG | 8.9% | 7.9% | 1125 g |
| macronutrients | |||||
| Potassium, K | 339 MG | 2500 MG | 13.6% | 12.1% | 737 g |
| Kalshiya, Ca | 12 MG | 1000 MG | 1.2% | 1.1% | 8333 g |
| Magnesium, MG | 24 MG | 400 MG | 6% | 5.4% | 1667 g |
| Sodium, Na | 85 MG | 1300 MG | 6.5% | 5.8% | 1529 g |
| Sulfur, S | 200 MG | 1000 MG | 20% | 17.9% | 500 g |
| Phosphorus, P. | 216 MG | 800 MG | 27% | 24.1% | 370 g |
| Alamar abubuwa | |||||
| Irin, Fe | 3 MG | 18 MG | 16.7% | 14.9% | 600 g |
Theimar makamashi ita ce 112 kcal.
- potassium shine babban ion intracellular wanda ke shiga cikin daidaitawar ruwa, acid da ƙarancin wutan lantarki, wanda ke da hannu cikin aiwatar da motsawar jijiyoyi, ƙawancen hawan jini.
- phosphorus yana cikin matakai da yawa na ilimin lissafi, gami da samar da kuzari, yana daidaita daidaiton acid-alkaline, wani bangare na phospholipids, nucleotides da nucleic acid, wadanda suka zama dole domin hada kasusuwa da hakora. 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, iskar 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.
Cikakken jagorar ingantattun abincin da zaku iya kallo a cikin manhajar.
Theimar kuzari ko ƙimar calolori shine adadin kuzarin da ake fitarwa a jikin dan adam daga abinci a tsarin narkewar abinci. Ana auna ƙimar kuzarin samfurin a cikin kilo-calories (kcal) ko kilo joules (kJ) a kowace 100 gr. samfur. Kcal da aka yi amfani da shi don auna ƙimar kuzarin abinci kuma ana kiransa “kalori abinci”, don haka, lokacin tantance abun ciki na caloric a cikin (kilo) ana barin prefix kilo sau da yawa. Cikakken tebur na ƙimar makamashi don samfuran Rasha zaku iya kallo.
Gida na gina jiki - carbohydrates, mai da sunadarai a cikin samfurin.
Imar abinci ta abinci - rukunin kayan abinci wanda yake kasancewa mai gamsarwa da bukatun dan adam cikin abubuwan da suka dace da kuzari.
bitamin, Abubuwan da ake buƙata a ƙananan abubuwa a cikin abincin mutum da mafi yawan gabobi. Haɗin bitamin, a matsayin mai mulkin, ana aiwatar da shi ta shuke-shuke, ba dabbobi ba. Bukatun bitamin na yau da kullun ƙananan miligram ne kawai ko microgram. Ba kamar bitamin da ke cikin jiki an lalata ta da ɗumi mai ƙarfi. Yawancin bitamin ba su da ƙarfi kuma sun “ɓace” yayin dafa abinci ko sarrafa abinci.