Imar abinci mai gina jiki da haɓakar sinadarai.
Teburin yana nuna abubuwan da ke cikin abubuwan gina jiki (adadin kuzari, sunadarai, mai, maƙarƙashiya, bitamin da kuma ma’adanai) a kowane 100 grams bangare mai cin abinci.
| Abinci | yawa | Al'ada ** | % na al'ada a cikin 100 g | % na al'ada a cikin 100 kcal | 100% na al'ada |
| Caimar caloric | 367 kCal | 1684 kCal | 21.8% | 5.9% | 459 g |
| sunadaran | 8.89 g | 76 g | 11.7% | 3.2% | 855 g |
| fats | 1.43 g | 56 g | 2.6% | 0.7% | 3916 g |
| carbohydrates | 77.32 g | 219 g | 35.3% | 9.6% | 283 g |
| Water | 11.85 g | 2273 g | 0.5% | 0.1% | 19181 g |
| Ash | 0.51 g | ~ | |||
| bitamin | |||||
| Lutein + Zeaxanthin | 18 μg | ~ | |||
| Vitamin B1, thiamine | 0.736 MG | 1.5 MG | 49.1% | 13.4% | 204 g |
| Vitamin B2, riboflavin | 0.445 MG | 1.8 MG | 24.7% | 6.7% | 404 g |
| Vitamin B4, choline | 10.4 MG | 500 MG | 2.1% | 0.6% | 4808 g |
| Vitamin B5, pantothenic | 0.187 MG | 5 MG | 3.7% | 1% | 2674 g |
| Vitamin B6, pyridoxine | 0.037 MG | 2 MG | 1.9% | 0.5% | 5405 g |
| Vitamin B9, folate | 268 μg | 400 μg | 67% | 18.3% | 149 g |
| Vitamin E, alpha tocopherol, TE | 0.05 MG | 15 MG | 0.3% | 0.1% | 30000 g |
| beta tocopherol | 0.04 MG | ~ | |||
| Yankin Tocopherol | 0.42 MG | ~ | |||
| tocopherol | 0.01 MG | ~ | |||
| Vitamin K, phylloquinone | 0.3 μg | 120 μg | 0.3% | 0.1% | 40000 g |
| Vitamin PP, NO | 5.953 MG | 20 MG | 29.8% | 8.1% | 336 g |
| macronutrients | |||||
| Potassium, K | 131 MG | 2500 MG | 5.2% | 1.4% | 1908 g |
| Kalshiya, Ca | 20 MG | 1000 MG | 2% | 0.5% | 5000 g |
| Magnesium, MG | 20 MG | 400 MG | 5% | 1.4% | 2000 g |
| Sodium, Na | 2 MG | 1300 MG | 0.2% | 0.1% | 65000 g |
| Sulfur, S | 88.9 MG | 1000 MG | 8.9% | 2.4% | 1125 g |
| Phosphorus, P. | 85 MG | 800 MG | 10.6% | 2.9% | 941 g |
| Gano Abubuwa | |||||
| Irin, Fe | 5.06 MG | 18 MG | 28.1% | 7.7% | 356 g |
| Manganese, mn | 0.628 MG | 2 MG | 31.4% | 8.6% | 318 g |
| Tagulla, Cu | 165 μg | 1000 μg | 16.5% | 4.5% | 606 g |
| Selenium, Idan | 11.4 μg | 55 μg | 20.7% | 5.6% | 482 g |
| Tutiya, Zn | 0.94 MG | 12 MG | 7.8% | 2.1% | 1277 g |
| Abincin da ke narkewa | |||||
| Sitaci da dextrins | 68.01 g | ~ | |||
| Mono- da disaccharides (sugars) | 0.54 g | max 100 г | |||
| Glucose (dextrose) | 0.03 g | ~ | |||
| maltose | 0.22 g | ~ | |||
| sucrose | 0.26 g | ~ | |||
| fructose | 0.03 g | ~ | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.313 g | ~ | |||
| valine | 0.363 g | ~ | |||
| Tarihin * | 0.177 g | ~ | |||
| Isoleucine | 0.306 g | ~ | |||
| leucine | 0.584 g | ~ | |||
| lysine | 0.239 g | ~ | |||
| methionine | 0.127 g | ~ | |||
| threonine | 0.229 g | ~ | |||
| tryptophan | 0.095 g | ~ | |||
| phenylalanine | 0.373 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.261 g | ~ | |||
| Aspartic acid | 0.36 g | ~ | |||
| glycine | 0.296 g | ~ | |||
| Glutamic acid | 2.736 g | ~ | |||
| Proline | 0.931 g | ~ | |||
| serine | 0.375 g | ~ | |||
| tyrosin | 0.112 g | ~ | |||
| cysteine | 0.226 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.34 g | max 18.7 г | |||
| 16: 0 Dabino | 0.34 g | ~ | |||
| Monounsaturated mai kitse | 0.12 g | min 16.8g | 0.7% | 0.2% | |
| 18: 1 Olein (Omega-9) | 0.12 g | ~ | |||
| Polyunsaturated mai kitse | 0.602 g | daga 11.2 to 20.6 | 5.4% | 1.5% | |
| 18: 2 Linoleic | 0.585 g | ~ | |||
| 18: 3 Linolenic | 0.017 g | ~ | |||
| Omega-3 fatty acid | 0.017 g | daga 0.9 to 3.7 | 1.9% | 0.5% | |
| Omega-6 fatty acid | 0.585 g | daga 4.7 to 16.8 | 12.4% | 3.4% |
Theimar makamashi ita ce 367 kcal.
Alkama na alkama mafi girma, furotin 9%, bleached, ƙarfafa mai arziki a cikin bitamin da kuma ma'adanai kamar: bitamin B1 - 49,1%, bitamin B2 - 24,7%, bitamin B9 - 67%, bitamin PP - 29,8%, baƙin ƙarfe - 28,1%, manganese - 31,4 , 16,5%, jan ƙarfe - 20,7%, selenium - XNUMX%
- Vitamin B1 yana daga cikin mahimman enzymes na carbohydrate da kuzarin kuzari, waɗanda ke ba wa jiki kuzari da abubuwa filastik, da kuma maye gurbin amino acid mai rassa. Rashin wannan bitamin yana haifar da mummunan cuta na juyayi, narkewa da tsarin jijiyoyin jini.
- Vitamin B2 shiga cikin halayen redox, yana haɓaka ƙarancin launi na mai nazarin gani da daidaitawar duhu. Rashin isasshen abincin bitamin B2 yana tare da take hakkin yanayin fata, ƙwayoyin mucous, lalataccen haske da hangen nesa.
- Vitamin B6 a matsayin coenzyme, suna shiga cikin haɓakar ƙwayoyin nucleic acid da amino acid. Rashin ƙarancin abinci yana haifar da gurɓataccen hadewar ƙwayoyin nucleic acid da furotin, wanda ke haifar da hana haɓakar kwayar halitta da rarrabuwa, 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 yaro. An nuna ƙungiya mai ƙarfi tsakanin matakan fure da homocysteine da haɗarin cutar cututtukan zuciya.
- PP bitamin shiga cikin halayen redox na haɓaka makamashi. Rashin isasshen bitamin yana tare da rikicewar yanayin al'ada na fata, sashin gastrointestinal da kuma tsarin juyayi.
- Iron wani bangare ne na sunadarai na ayyuka daban-daban, gami da enzymes. Shiga cikin jigilar kayan lantarki, iskar oxygen, yana tabbatar da hanyar halayen redox da kunnawa na peroxidation. Rashin isasshen amfani yana haifar da karancin hypochromic, rashin ƙarancin ƙwayar myoglobin na jijiyoyin ƙashi, ƙarar gajiya, myocardiopathy, atrophic gastritis.
- manganese yana shiga cikin samuwar kashi da kayan hadewa, wani bangare ne na enzymes da ke shiga cikin amino acid, carbohydrates, catecholamines; mahimmanci don kiran cholesterol da nucleotides. Rashin isasshen amfani yana tare da raguwar ci gaba, rikice-rikice a cikin tsarin haihuwa, ƙaruwar rauni na ƙashin ƙashi, rikicewar carbohydrate da metabolism na lipid.
- Copper wani ɓangare ne na enzymes tare da aikin redox kuma yana da hannu cikin ƙarancin ƙarfe, yana ƙarfafa shayar sunadarai da carbohydrates. Shiga cikin hanyoyin samar da kyallen takarda na jikin ɗan adam da iskar oxygen. An nuna rashi ta hanyar rikice-rikice a cikin samuwar tsarin jijiyoyin jini da kwarangwal, ci gaban cututtukan mahaifa dysplasia.
- selenium - wani muhimmin abu ne na tsarin kare jikin dan adam, yana da tasirin kwayar cutar, yana shiga cikin tsarin aikin maganin hormones. Ficaranci yana haifar da cutar Kashin-Beck (cututtukan osteoarthritis tare da nakasa da yawa na mahaɗa, kashin baya da ƙusoshin hannu), cutar Keshan (cututtukan zuciya na endemic myocardiopathy), thrombastenia na gado.
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