Yaya arziki shine alayyafo: menene abun cikin calorie na shuka da abun da ke cikin sinadarai, yana dacewa tare da wasu samfurori?

Kayan shafawa ba mai baƙo ne a kan tebur na iyalai da yawa. Wannan kayan lambu ne na shekara-shekara. Rahoton namun daji ya girma a Afghanistan, Turkmenistan da Caucasus.

Ba a san shi ba kamar karas ko dankali, amma yana da daraja mai girma a kasashe daban-daban na duniya, saboda yana da babban adadin abubuwan gina jiki. Ana iya amfani da shi kuma yana amfani da shi wajen magance ƙananan kilos.

Duk wannan shi ne saboda abun da ya dace da sinadaran. Mene ne a cikin abun da ke ciki da kuma adadin calories a cikin sabon shuka? Wannan shi ne abin da za ku koya daga wannan labarin.

Abincin sinadirai da darajar kayan abinci (KBD) ta 100 grams

Mene ne tsire-tsire masu arziki?
100 grams na sabo ne alayyafo dauke da:

Vitamin

Menene abun ciki na bitamin a cikin shuka?

• PP - 0.6 MG: yana shiga cikin tafiyar matakai, yana taimakawa wajen samar da rigakafi.
• Beta-carotene - 4.5 MG: zai kara ƙarfin jituwa, kare kariya, rage haɗarin bunkasa ilimin halittu, inganta yanayin gani, tallafawa gashin jikin mucous, da kuma inganta aiki na gland.
• Vitamin A - 750 mcg: yana tsara samar da sinadarin gina jiki, yana daidaita dabi'arta, kare lafiyar cututtukan cututtuka, yana da sakamako na warkaswa, yana sa fata fata, mai laushi kuma yana kula da cututtuka na fata.
• Thiamine (B1) - 0.1 MG: daukan wani ɓangare na musayar fat, sunadarai da carbohydrates, kare kwayoyin daga sakamakon guba na samfurori, inganta aikin kwakwalwa, ƙwaƙwalwar ajiya, hankali, tunani, ƙarfafa cikewar kasusuwa da tsokoki, jinkirin tsufa, inganta ci abinci, rage ciwon hakori.
• Riboflavin (B2) - 0.25 MG: sabobin tuba da kuma carbohydrates su zama makamashi, ƙara haɓakar wasu abubuwa, ƙarfafa tsarin rigakafi, ƙara yawan kwakwalwa, mayar da glandon thyroid, inganta ƙin gani, ƙaruwar haemoglobin.
• Pantothenic acid (B5) - 0.3 MG: yana da ƙwayoyin cuta, inganta shafan wasu abubuwa, taimaka wajen samar da hormone adrenal, yana taimakawa tare da damuwa, ƙonewa, ƙone mai.
• Pyridoxine (B6) - 0.1 MG: na daidaita glucose a cikin jini, inganta aikin, ya warkar da tsarin kwakwalwa, ya hana faruwar ischemia, ciwon zuciya, atherosclerosis.
• Folic acid (B9) - 80 μg: Yana da tasiri mai amfani a kan hanta da kuma narkewa, yana watsa fassarar kwayar halitta a tsakanin kwayoyin halitta ta tsakiya, ta tsara motsa jiki da kuma dakatar da tsarin mai juyayi, wajibi ne don ci gaban al'ada da tayi ciki.
• Vitamin C - 55 MG: yana da hannu wajen samar da jini, taimakawa tsarin rigakafi a cikin yaki da pathogens, shiga cikin metabolism, ƙara ƙirar ganuwar cell, ta kawar da cholesterol da ƙananan ƙarfe.
• E - 2.5 MG: yaki da tsufa, ya hana aiwatar da peroxidation pathological, ya rage ga rashin sauran bitamin.
• Phylloquinone (K) - 482.9 mcg: Yana da babban sakamako mai warkarwa, ya shiga cikin aikin magunguna da hanta, normalizes metabolism, neutralizes poisons, wanda zai taimaka kare daga halakar hanta kwayoyin da kuma samuwar ciwace-ciwacen daji.
• Biotin (H) - 0.1 MG: shiga cikin dukkan matakai na rayuwa, inganta metabolism, shirya haɓaka ƙwayar jiki, inganta gashi da fata, yana warkar da ƙwayar kasusuwan kasusuwa, yana rage ciwon tsoka.
• Choline - 18 MG: mayar da nama da hanta, yana daidaita yawan ƙwayar jiki, inganta ƙwaƙwalwar ƙwaƙwalwa, ta kawar da cholesterol, ƙarfafa kwayoyin halitta, samar da insulin.
• Niacin daidai 1.2 mg: shiga cikin tafiyar matakai na metabolism, sunadaran gina jiki, samarwa, tarawa da kuma amfani da makamashi a cikin jikin jikin.

Macronutrients

1. Potassium - 774 MG: kunna kwakwalwa, ƙarfafa tsokoki, kare zuciya da jini, yana daidaita matsin lamba, ƙarfafa kasusuwa, yana kawar da ƙwayar tsoka.
2. Magnesium - 82 MG: karfafa ƙarfin hakori, inganta lafiyar hakori, gyaran tsoka da ciwon haɗin gwiwa, ya rage adadin sukari a cikin jini, inganta ayyukan motsin rai, ci gaba da karuwa, rage jini, matsawa gajiya da migraine, kula da zuciya.
3. Calcium - 106 MG: yana ƙarfafa hakora da kasusuwa, yana zubar da jini, yana hana yaduwar jini, yana daidaita tsarin endocrin, yana sauke tsofaffin ƙwayoyin tsofaffin ƙwayoyi, hanzari da ƙuƙwalwa.
4. Sodium - 24 MG: tabbatar da ci gaban al'ada da yanayin jiki, shiga cikin aiki na jini, ƙuƙwalwar ƙwayar cuta, ƙarar jini, kuma bai yarda da thermal ko sunstroke ba.
5. Phosphorus - 83 MG: gyaran maganin metabolism, ya hana ci gaban cututtukan cututtuka, yana da hannu wajen kafa kasusuwa, ya sake dawo da tsarin mai juyayi.

Abubuwan ganowa

Yaya ƙarfe, zinc, jan ƙarfe da kuma sauran abubuwa a cikin shuka?

• Iron abun ciki - 13.51 MG: Yana samar da reshe mai rai, sarrafa matakin salon salula da tsarin tsarin rayuwa, yana ɗauke da oxygen, yana kula da rigakafi, haifar da kwakwalwa kuma yana jagorantar su tare da ƙwayoyin cuta, yana tabbatar da ci gaban jiki.
• Zinc - 0.53 MG: karfafa karfi da tsarin, sake sabunta aikin gabobi da yawa, lalata kwayoyin microbes, siffofin phagocytes, sabobin tuba, rayayye na cigaba da ingantaccen kira mai gina jiki, warkar da raunuka, samar da sebum.
• Copper - 13 mcg: yana haifar da collagen, yana da sakamako mai tsinkewa, yana shirya tsarin kwayar halitta, yana kare kasusuwa daga fractures, normalizes aikin aiki na glandon thyroid, yana kare rigakafi.
• Manganese - 0.897 MG: dawo da sautin tsoka, ya hana ci gaba da ciwon sukari, ya warkar da kayan da sauri, inganta ci gaban, aikin kwakwalwa da kuma samuwa da sababbin kwayoyin halitta.
• Selenium - 1 mcg: yana hana ciwon daji, inganta jinin jini, rage yawan adadi na kyauta, rage ƙananan ƙumburi, ƙara ƙarfin jiki na jure cututtuka.

Amino Acids Mafi muhimmanci

Menene karin alamar alade ya ƙunshi?

• Valin 0.120 - 0.161 g.
• Histidine 0.046 - 0.064 g
• Isoleucine 0.084 - 0.147 g.
• Leucine 0.150 - 0.223 g.
• Lysine 0.120 - 0.174 g
• Methionine 0.026 - 0.053 g.
• Threonine 0.092 - 0.122
• Tryptophan 0,039 - 0,042 g
• Phenylalanine 0.120 - 0.129 g.

Amino acid mai sauya

• Alanin 0.110 - 0.142 g
• Arginine 0.140 - 0.162 g
• Aspartic acid 0,230 - 0,240 g
• Glycine 0.110 - 0.134 g
• Glutamic acid 0,290 - 0,343 g
• Tsarin 0.084 - 0.112 g.
• Serine 0.100 - 0.104 g
• Tyrosine 0.063 - 0.108 g
• Cystine 0.004 - 0.035 g

Calorie sabo ne shuka ta 100 gr + BJU

Yaya yawancin sunadarai, fats da carbohydrates suna cikin shuka?

1. Fat - 0.39 g.
2. Protein - 2.86 g.
3. Carbohydrates - 3.63 g.
4. Ƙimar makamashi ta 100 g - 20.5 kcal.

Bambanci a cikin abun da ke ciki

1. Dafa shi da Fresh alayyafo.

   Yin amfani da dogon lokaci yana rushe bitamin B. Saboda haka, alamar alade mai daɗi zai sami muducin bitamin mai amfani. Don adana yawan bitamin, dafa don 3 zuwa 7 da minti.

2. Frozen da Fresh alayyafo.

   Abinda ke ciki na alayyafo ba shi da bambanci da sabo. Frozen alayyafo ma yana da amfani. Yana da mafi aminci saboda an daskare shi nan da nan bayan tarin. Ba kamar sabo ba, inda nitrites ya bayyana yayin ajiya.

3. Daban-daban iri da irin alayyafo.

   Abincin sinadarai na alayyafo baya dogara ne akan nau'in iri ko iri iri ba. A duk tsire-tsire iri daya ne.

Shuka abinci mai yalwa da jita-jita

Avocado da alayyafo inganta ingantaccen gani. Kayan shafawa da orange zai bunkasa makamashi. A hade da alayyafo tare da cuku, naman alade, cream, nutmeg yana inganta samar da makamashi kuma yana saturates jiki tare da oxygen.

Ana amfani dashi don dafa:

• na farko da na biyu;
• Sauces;
• salads;
• cutlets;
• pancakes;
• sha;
• FRESH.

Idan ba ku taba amfani da alayyafo domin cin abincin ku da kuka fi so ba, to, yana nufin daidai wannan kuskure. Baya ga dandano mai ban sha'awa, ku ma za ku sami amfani marar muhimmanci ga jiki.