Imar abinci mai gina jiki da haɓakar sinadarai.
| Abinci | Number | Dokar ** | % na al'ada a cikin 100 g | % na al'ada a cikin 100 kcal | 100% na al'ada |
| Kalori | 22 kcal | 1684 kcal | 1.3% | 5.9% | 7655 g |
| sunadaran | 2.2 g | 76 g | 2.9% | 13.2% | 3455 g |
| fats | 1.2 g | 56 g | 2.1% | 9.5% | 4667 g |
| carbohydrates | 0.5 g | 219 g | 0.2% | 0.9% | 43800 g |
| Fiber na abinci | 5.1 g | 20 g | 25.5% | 115.9% | 392 g |
| Water | 90 g | 2273 g | 4% | 18.2% | 2526 g |
| Ash | 1 shekara | ~ | |||
| bitamin | |||||
| beta carotenes | 0.5 MG | 5 MG | 10% | 45.5% | 1000 g |
| Vitamin B1, thiamine | 0.02 MG | 1.5 MG | 1.3% | 5.9% | 7500 g |
| Vitamin B2, riboflavin | 0.38 MG | 1.8 MG | 21.1% | 95.9% | 474 g |
| Vitamin B5, pantothenic | 1.35 MG | 5 MG | 27% | 122.7% | 370 g |
| Vitamin B6, pyridoxine | 0.1 MG | 2 MG | 5% | 22.7% | 2000 |
| Vitamin B9, folate | 48 .g | 400 mcg | 12% | 54.5% | 833 g |
| Vitamin C, ascorbic | 11 MG | 90 MG | 12.2% | 55.5% | 818 g |
| Vitamin E, alpha tocopherol, TE | 0.1 MG | 15 MG | 0.7% | 3.2% | 15000 g |
| Vitamin PP, a'a | 10.7 MG | 20 MG | 53.5% | 243.2% | 187 g |
| Niacin | 10.3 MG | ~ | |||
| macronutrients | |||||
| Potassium, K | 400 MG | 2500 MG | 16% | 72.7% | 625 g |
| Kalshiya, Ca | 5 MG | 1000 MG | 0.5% | 2.3% | 20000 g |
| Silinda, Si | 1 MG | 30 MG | 3.3% | 15% | 3000 g |
| Magnesium, MG | 20 MG | 400 MG | 5% | 22.7% | 2000 |
| Sodium, Na | 5 MG | 1300 MG | 0.4% | 1.8% | 26000 g |
| Sulfur, S | 10 MG | 1000 MG | 1% | 4.5% | 10000 g |
| Phosphorus, P. | 45 MG | 800 MG | 5.6% | 25.5% | 1778 |
| Chlorine, Kl | 5.7 MG | 2300 MG | 0.2% | 0.9% | 40351 g |
| ma'adanai | |||||
| Aluminium, Al | 7739 .g | ~ | |||
| Boron, B | 2.4 .g | ~ | |||
| Vanadium, V | 0.5 .g | ~ | |||
| Irin, Fe | 0.8 MG | 18 MG | 4.4% | 20% | 2250 g |
| Iodine, Ni | 1.8 mcg | 150 mcg | 1.2% | 5.5% | 8333 g |
| Lithium, Li | 1.4 .g | ~ | |||
| Manganese, mn | 0.075 MG | 2 MG | 3.8% | 17.3% | 2667 g |
| Tagulla, Cu | 85 .g | 1000 mcg | 8.5% | 38.6% | 1176 g |
| Molybdenum, Mo | 1 .g | 70 mcg | 1.4% | 6.4% | 7000 g |
| Nickel, ni | 47.1 .g | ~ | |||
| Judium, RB | 0.28 mcg | ~ | |||
| Selenium, Idan | 2.2 .g | 55 mcg | 4% | 18.2% | 2500 g |
| Chromium, Kr | 5.5 .g | 50 mcg | 11% | 50% | 909 g |
| Tutiya, Zn | 0.65 MG | 12 MG | 5.4% | 24.5% | 1846 |
| Abincin da ke narkewa | |||||
| Mono da disaccharides (sugars) | 0.5 g | max 100 g | |||
| Tataccen kitse mai mai | |||||
| Nasadenie mai kitse | 0.188 g | max 18.7 g | |||
| 14: 0 Myristic | 0.007 g | ~ | |||
| 16: 0 Palmitic | 0.138 g | ~ | |||
| 18: 0 Nutsuwa | 0.021 g | ~ | |||
| Monounsaturated mai kitse | 0.447 g | min 16.8g | 2.7% | 12.3% | |
| 16: 1 Palmitoleic | 0.096 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.343 g | ~ | |||
| Polyunsaturated mai kitse | 0.312 g | daga 11.2-20.6 g | 2.8% | 12.7% | |
| 18: 2 Linoleic | 0.312 g | ~ | |||
| Omega-6 fatty acid | 0.31 g | daga 4.7 zuwa 16.8 g | 6.6% | 30% |
Theimar makamashi ita ce 22 kcal.
- Vitamin B2 yana da hannu cikin halayen redox, yana ba da gudummawa ga saurin launuka na mai nazarin gani da daidaitawar duhu. Rashin isasshen bitamin B2 yana tare da keta lafiyar fata, ƙwayoyin mucous, lalataccen haske da hangen nesa.
- Vitamin B5 yana cikin furotin, kitse, metabolism na ƙoshin lafiya, metabolism na cholesterol, hada ƙwayoyin cuta da yawa, haemoglobin, da inganta shawan amino acid da sugars a cikin hanji, yana tallafawa aikin ƙirar adrenal. Rashin Pantothenic acid na iya haifar da raunin fata da ƙwayoyin mucous.
- 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.
- PP bitamin yana cikin halayyar redox da haɓaka kuzari. Rashin isasshen bitamin tare da hargitsi na yanayin al'ada na fata, ɓangaren hanji da tsarin juyayi.
- 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.
- chromium yana da hannu cikin tsara matakan glucose na jini, haɓaka aikin insulin. Rashin ƙarfi yana haifar da raguwar haƙuri glucose.
Cikakken jagorar samfuran mafi amfani da kuke iya gani a cikin app ɗin.
Imar makamashi ko ƙimar calolori shine adadin kuzarin da ake fitarwa a jikin dan adam daga abinci yayin narkewa. Ana auna ƙimar kuzarin samfurin a cikin kilo-calories (kcal) ko kilo-joules (kJ) a kowace gram 100. samfur. Kilocalorie, ana amfani dashi don auna ƙimar kuzarin abinci, kuma ana kiranta "kalori abinci", don haka idan kun ƙididdige ƙimar caloric a cikin (kilo) adadin kuzari prefix kilo sau da yawa ana tsallake. Tables masu tsayi na ƙimar makamashi don samfuran Rasha za ku iya gani.
Gida na gina jiki - abun ciki na carbohydrates, fats da sunadarai a cikin samfurin.
Imar abinci ta abinci - rukunin kayan abinci, kasancewar su don gamsar da bukatun mutum game da abubuwa masu mahimmanci da kuzari.
Vitamin sunekwayoyin da ake buƙata a ƙananan yawa a cikin abincin mutum da mafi yawan kashin baya. Haɗin bitamin, a matsayin mai mulkin, ana aiwatar da shi ta tsire-tsire, ba dabbobi ba. Abubuwan buƙatun bitamin na yau da kullun ƙananan miligram ne kawai ko microgram. Ya bambanta da ƙwayoyin bitamin ana lalata su yayin dumama. Yawancin bitamin ba su da ƙarfi kuma sun “ɓace” yayin dafa abinci ko sarrafa abinci.