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 | 362 kCal | 1684 kCal | 21.5% | 5.9% | 465 g |
| sunadaran | 8.2 g | 76 g | 10.8% | 3% | 927 g |
| fats | 0.86 g | 56 g | 1.5% | 0.4% | 6512 g |
| carbohydrates | 76.33 g | 219 g | 34.9% | 9.6% | 287 g |
| Fatar Alimentary | 1.7 g | 20 g | 8.5% | 2.3% | 1176 g |
| Water | 12.51 g | 2273 g | 0.6% | 0.2% | 18169 g |
| Ash | 0.39 g | ~ | |||
| bitamin | |||||
| Lutein + Zeaxanthin | 3 μg | ~ | |||
| Vitamin B1, thiamine | 0.892 MG | 1.5 MG | 59.5% | 16.4% | 168 g |
| Vitamin B2, riboflavin | 0.43 MG | 1.8 MG | 23.9% | 6.6% | 419 g |
| Vitamin B4, choline | 10.4 MG | 500 MG | 2.1% | 0.6% | 4808 g |
| Vitamin B5, pantothenic | 0.458 MG | 5 MG | 9.2% | 2.5% | 1092 g |
| Vitamin B6, pyridoxine | 0.033 MG | 2 MG | 1.7% | 0.5% | 6061 g |
| Vitamin B9, folate | 282 μg | 400 μg | 70.5% | 19.5% | 142 g |
| Vitamin E, alpha tocopherol, TE | 0.02 MG | 15 MG | 0.1% | 75000 g | |
| beta tocopherol | 0.01 MG | ~ | |||
| Yankin Tocopherol | 0.08 MG | ~ | |||
| Vitamin K, phylloquinone | 0.3 μg | 120 μg | 0.3% | 0.1% | 40000 g |
| Vitamin PP, NO | 6.79 MG | 20 MG | 34% | 9.4% | 295 g |
| macronutrients | |||||
| Potassium, K | 105 MG | 2500 MG | 4.2% | 1.2% | 2381 g |
| Kalshiya, Ca | 14 MG | 1000 MG | 1.4% | 0.4% | 7143 g |
| Magnesium, MG | 16 MG | 400 MG | 4% | 1.1% | 2500 g |
| Sodium, Na | 2 MG | 1300 MG | 0.2% | 0.1% | 65000 g |
| Sulfur, S | 82 MG | 1000 MG | 8.2% | 2.3% | 1220 g |
| Phosphorus, P. | 85 MG | 800 MG | 10.6% | 2.9% | 941 g |
| Gano Abubuwa | |||||
| Irin, Fe | 7.32 MG | 18 MG | 40.7% | 11.2% | 246 g |
| Manganese, mn | 0.634 MG | 2 MG | 31.7% | 8.8% | 315 g |
| Tagulla, Cu | 139 μg | 1000 μg | 13.9% | 3.8% | 719 g |
| Selenium, Idan | 4.9 μg | 55 μg | 8.9% | 2.5% | 1122 g |
| Tutiya, Zn | 0.62 MG | 12 MG | 5.2% | 1.4% | 1935 g |
| Abincin da ke narkewa | |||||
| Mono- da disaccharides (sugars) | 0.31 g | max 100 г | |||
| Mahimmancin Amino Acids | |||||
| Arginine da * | 0.314 g | ~ | |||
| valine | 0.36 g | ~ | |||
| Tarihin * | 0.167 g | ~ | |||
| Isoleucine | 0.311 g | ~ | |||
| leucine | 0.558 g | ~ | |||
| lysine | 0.285 g | ~ | |||
| methionine | 0.138 g | ~ | |||
| threonine | 0.227 g | ~ | |||
| tryptophan | 0.118 g | ~ | |||
| phenylalanine | 0.388 g | ~ | |||
| Amino acid mai sauyawa | |||||
| alanine | 0.247 g | ~ | |||
| Aspartic acid | 0.342 g | ~ | |||
| glycine | 0.278 g | ~ | |||
| Glutamic acid | 2.71 g | ~ | |||
| Proline | 0.913 g | ~ | |||
| serine | 0.432 g | ~ | |||
| tyrosin | 0.234 g | ~ | |||
| cysteine | 0.178 g | ~ | |||
| Tataccen kitse mai mai | |||||
| Tataccen kitse mai mai | 0.127 g | max 18.7 г | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Dabino | 0.114 g | ~ | |||
| 18: 0 Stearin | 0.005 g | ~ | |||
| Monounsaturated mai kitse | 0.073 g | min 16.8g | 0.4% | 0.1% | |
| 16: 1 Palmitoleic | 0.003 g | ~ | |||
| 18: 1 Olein (Omega-9) | 0.07 g | ~ | |||
| Polyunsaturated mai kitse | 0.379 g | daga 11.2 to 20.6 | 3.4% | 0.9% | |
| 18: 2 Linoleic | 0.357 g | ~ | |||
| 18: 3 Linolenic | 0.022 g | ~ | |||
| Omega-3 fatty acid | 0.022 g | daga 0.9 to 3.7 | 2.4% | 0.7% | |
| Omega-6 fatty acid | 0.357 g | daga 4.7 to 16.8 | 7.6% | 2.1% |
Theimar makamashi ita ce 362 kcal.
- kofin unsifted, tsoma = 137 g (495.9 kcal)
Garin alkama mafi girma, kayan marmari, mai garu mai arziki a cikin bitamin da ma'adanai kamar: bitamin B1 - 59,5%, bitamin B2 - 23,9%, bitamin B9 - 70,5%, bitamin PP - 34%, iron - 40,7%, manganese - 31,7. , 13,9%, jan karfe - 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.
Tags: Caloric abun ciki na 362 kcal, abun da ke ciki na sinadarai, darajar abinci mai gina jiki, bitamin, ma'adanai, abin da ke da amfani Garin alkama na mafi girman daraja, kayan zaki, mai ƙarfi, adadin kuzari, abubuwan gina jiki, kaddarorin masu amfani Garin alkama na mafi girman sa, kayan abinci mai ƙarfi, garu