Waxyaabaha ay ka kooban tahay Azu
| dufanka xoolaha | 15.0 (garaam) |
| koollada yaanyada | 20.0 (garaam) |
| basasha | 42.0 (garaam) |
| bur qamadi, premium | 6.0 (garaam) |
| yaanyada | 47.0 (garaam) |
| qajaar la jarjaray | 50.0 (garaam) |
| baradho | 133.0 (garaam) |
| basasha toon | 1.0 (garaam) |
| hilib lo'aad, burcad (saxarka) | 216.0 (garaam) |
| biyaha | 30.0 (garaam) |
| cusbo miiska | 2.0 (garaam) |
| Baay caleen | 0.1 (garaam) |
Habka loo diyaariyo
Hilibka, oo loo jarjaray 10-15 g cubes, waa la shiilay, waxaa lagu shubay maraq kulul ama biyo, yaanyo shiidan oo bunni ah ayaa lagu darayaa waana la kariyey ilaa inta lagu kariyey weel xiran oo leh karkar hoose. Maraqa waxaa lagu diyaariyey maraqii hadhay. kaas oo galiyay qajaar la jarjaray oo jarjar, basal la shiilay, basbaas, milix Hilibka ku shub maraqa ka soo baxay, ku dar baradhada shiilan iyo kariyo ilaa 15-20 daqiiqo oo kale. 5-10 daqiiqo kahor karinta, dhig yaanyo cusub (sadarka I), caleen cagaaran. Xilliga saxanka dhammeeyey toon la jajabiyey. Saxanka waxaa lagu karin karaa I saamiga iyada oo aan yaanyo, la kordhiyo buuxinta baradho ah 45 g net. Si loogu sahlanaado qaybinta, baradhada iyo yaanyada si gooni ah ayaa loo karkarin karaa. Aza waa la siidaayaa iyadoo ay weheliso sooska iyo saxanka dhinaca
Waad abuuri kartaa cuntadaada adoo tixgelinaya luminta fiitamiinnada iyo macdanta adoo adeegsanaya kalkuleytarka kujira dalabka.
Qiimaha nafaqada iyo halabuurka kiimikada.
Jadwalku wuxuu muujinayaa waxa ku jira nafaqooyinka (kalooriyeyaasha, borotiinnada, dufanka, karbohaydraytyada, fiitamiinnada iyo macdanta) halkii 100 grams qayb la cuni karo.
| Nafaqo | Tirada | Caadi ** | % caadiga ah 100 g | % caadiga ah 100 kcal | 100% caadi ah |
| Qiimaha kalooriga | 177.62 kCal | 1684 kCal | 10.5% | 5.9% | 948 g |
| borotiin | 9.3114 g | 76 g | 12.3% | 6.9% | 816 g |
| Subagga | 12.2569 g | 56 g | 21.9% | 12.3% | 457 g |
| Karbo | 7.2551 g | 219 g | 3.3% | 1.9% | 3019 g |
| acids acids | 0.3472 g | ~ | |||
| Fiilooyinka Alimentary | 1.165 g | 20 g | 5.8% | 3.3% | 1717 g |
| Biyaha | 68.5101 g | 2273 g | 3% | 1.7% | 3318 g |
| Ash | 1.8494 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 27.4767 μg | 900 μg | 3.1% | 1.7% | 3276 g |
| carotenes beta | 0.1649 mg | 5 mg | 3.3% | 1.9% | 3032 g |
| beta Cryptoxanthin | 0.1098 μg | ~ | |||
| Lycopene | 0.0137 μg | ~ | |||
| Lutein + Zeaxanthin | 0.4691 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.0686 mg | 1.5 mg | 4.6% | 2.6% | 2187 g |
| Faytamiin B2, riboflavin | 0.1234 mg | 1.8 mg | 6.9% | 3.9% | 1459 g |
| Faytamiin B4, choline | 35.3991 mg | 500 mg | 7.1% | 4% | 1412 g |
| Faytamiin B5, pantothenic | 0.3817 mg | 5 mg | 7.6% | 4.3% | 1310 g |
| Faytamiin B6, pyridoxine | 0.3155 mg | 2 mg | 15.8% | 8.9% | 634 g |
| Faytamiin B9, folate | 9.0764 μg | 400 μg | 2.3% | 1.3% | 4407 g |
| Faytamiin B12, cobalamin | 1.2851 μg | 3 μg | 42.8% | 24.1% | 233 g |
| Faytamiin C, ascorbic | 6.0383 mg | 90 mg | 6.7% | 3.8% | 1490 g |
| Faytamiin E, alfa tocopherol, TE | 2.2133 mg | 15 mg | 14.8% | 8.3% | 678 g |
| Kala duwanaanta 'Tocopherol' | 0.0104 mg | ~ | |||
| tocopherol | 0.0002 mg | ~ | |||
| Faytamiin H, biotin | 1.7288 μg | 50 μg | 3.5% | 2% | 2892 g |
| Faytamiin K, phylloquinone | 1.2281 μg | 120 μg | 1% | 0.6% | 9771 g |
| Vitamin PP, MAYA | 4.2877 mg | 20 mg | 21.4% | 12% | 466 g |
| niacin | 2.742 mg | ~ | |||
| Betain | 0.0204 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 396.0071 mg | 2500 mg | 15.8% | 8.9% | 631 g |
| Kaalshiyam, Ca | 20.147 mg | 1000 mg | 2% | 1.1% | 4964 g |
| Magnesium, mg | 24.2373 mg | 400 mg | 6.1% | 3.4% | 1650 g |
| Sodium, Na | 336.6312 mg | 1300 mg | 25.9% | 14.6% | 386 g |
| Baaruud, S | 131.8535 mg | 1000 mg | 13.2% | 7.4% | 758 g |
| Fosfooraska, P | 118.547 mg | 800 mg | 14.8% | 8.3% | 675 g |
| Koloriin, Cl | 328.6934 mg | 2300 mg | 14.3% | 8.1% | 700 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 300.1831 μg | ~ | |||
| Bohr, B. | 66.5904 μg | ~ | |||
| Vanadium, V | 45.3478 μg | ~ | |||
| Birta, Fe | 2.0252 mg | 18 mg | 11.3% | 6.4% | 889 g |
| Iodine, I | 5.6046 μg | 150 μg | 3.7% | 2.1% | 2676 g |
| Cobalt, Co | 6.1968 μg | 10 μg | 62% | 34.9% | 161 g |
| Lithium, Li | 23.4348 μg | ~ | |||
| Manganese, Mn | 0.1409 mg | 2 mg | 7% | 3.9% | 1419 g |
| Naxaas, Cu | 157.6773 μg | 1000 μg | 15.8% | 8.9% | 634 g |
| Molybdenum, Mo. | 9.4247 μg | 70 μg | 13.5% | 7.6% | 743 g |
| Nickel, ni | 7.459 μg | ~ | |||
| Lead, Sn | 37.4169 μg | ~ | |||
| Rubidium, Rb | 214.3776 μg | ~ | |||
| Selenium, Haddii | 0.1803 μg | 55 μg | 0.3% | 0.2% | 30505 g |
| Fluorine, F | 52.3437 μg | 4000 μg | 1.3% | 0.7% | 7642 g |
| Chrome, Kr | 7.8265 μg | 50 μg | 15.7% | 8.8% | 639 g |
| Zinc, Zn | 1.831 mg | 12 mg | 15.3% | 8.6% | 655 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 5.2656 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 2.4625 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| phytosterols | 0.2105 mg | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.5271 g | ugu badnaan 18.7 г | |||
| 12:0 Lauric | 0.0013 g | ~ | |||
| 14: 0 Myristic | 0.0006 g | ~ | |||
| 16: 0 Palmitic | 0.005 g | ~ | |||
| 18: 0 Stearin | 0.0004 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.0061 g | daqiiqo 16.8 г | |||
| 16: 1 Palmitoleic | 0.0003 g | ~ | |||
| 18:1 Olein (omega-9) | 0.0057 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.0078 g | ka 11.2 in 20.6 | 0.1% | 0.1% | |
| 18: 2 linoleic | 0.0051 g | ~ | |||
| 18: 3 Linolenic | 0.0028 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.0028 g | ka 0.9 in 3.7 | 0.3% | 0.2% | |
| Omega-6 asiidh dufan ah | 0.0051 g | ka 4.7 in 16.8 | 0.1% | 0.1% |
Qiimaha tamarta waa 177,62 kcal.
buluug hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin B6 - 15,8%, fiitamiin B12 - 42,8%, fiitamiin E - 14,8%, fitamiin PP - 21,4%, potassium - 15,8%, fosfooraska - 14,8 , 14,3, 11,3%, koloriin - 62%, bir - 15,8%, cobalt - 13,5%, naxaas - 15,7%, molybdenum - 15,3%, chromium - XNUMX%, zinc - XNUMX%
- Vitamin B6 wuxuu kaqeybqaataa dayactirka jawaab celinta difaaca jirka, xakamaynta iyo kicinta howlaha nidaamka dhexe ee neerfaha, beddelka amino acids, dheef-shiid kiimikaadka ah ee loo yaqaan 'tryptophan', lipids iyo nucleic acids, wuxuu gacan ka geystaa sameynta caadiga ah ee erythrocytes, dayactirka heerka caadiga ah. ee 'homocysteine' ee dhiigga ku jira. Qaadashada fiitamiin B6 oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada rabitaanka cuntada, ku xadgudubka xaaladda maqaarka, horumarka homocysteinemia, dhiig yaraanta.
- Vitamin B12 wuxuu door muhiim ah ka ciyaaraa dheef-shiid kiimikaadka iyo beddelka amino acids-ka. Folate iyo vitamin B12 waa fiitamiino isku xiran waxayna ku lug leeyihiin sameynta dhiigga. Faytamiin B12 la'aanta ayaa horseedda horumarinta qayb ka mid ah ama ka-yaraanta folate-ka, iyo sidoo kale dhiig yaraan, leukopenia, thrombocytopenia.
- Vitamin E waxay leedahay astaamaha antioxidant, waxay lagama maarmaan u tahay shaqada gonads, muruqa wadnaha, waa xasiliyaha guud ee xuubka unugyada. Yaraanta fiitamiin E, hemolysis of erythrocytes iyo cilladaha neerfaha ayaa la arkay.
- Faytamiin PP wuxuu kaqeybqaataa falcelinta redox ee tamarta jirka. Qaadashada fiitamiin aan ku filnayn waxaa weheliya khalkhal ku yimaada xaaladda caadiga ah ee maqaarka, marinka caloosha iyo habka neerfaha.
- potassium waa ion-ka ugu weyn ee intracellular ee ka qayb qaata nidaaminta biyaha, aashitada iyo isu dheelitirka elektroolka, wuxuu ka qayb qaataa habsocodyada dareemayaasha, xakamaynta cadaadiska.
- Fosfooraska wuxuu kaqeyb qaataa geedi socodka jir ahaaneed badan, oo ay kujiraan dheef-shiid kiimikaadka tamarta, wuxuu xakameynayaa dheelitirka acid-base, waa qeyb kamid ah fosfooliidyada, nucleotides iyo nucleic acids, waxay lagama maarmaan u tahay macdanta lafaha iyo ilkaha Yaraanta waxay keentaa cunno-xanuun, dhiig-yaraan, rickets.
- Chlorine lagama maarmaanka u ah sameynta iyo dheecaanka acid hydrochloric ee jirka.
- Iron waa qayb ka mid ah borotiinnada shaqooyinka kala duwan, oo ay ku jiraan enzymes. Waxay kaqeybqaadataa gaadiidka elektaroonigga, oksijiinta, waxay hubisaa inta lagu gudajiro falcelinada dib udhaca iyo firfircoonida peroxidation. Isticmaalka oo aan ku filnayn wuxuu keenaa dhiig-yaraan hypochromic, myoglobin-ku yar atony of muruqyada lafaha, daal kordhay, myocardiopathy, atrophic gastritis.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
- copper waa qayb ka mid ah enzymes leh firfircooni firfircoon oo ku lug leh dheef-shiid kiimikaadka birta, waxay kicisaa nuugista borotiinka iyo karbohaydraytyada. Wuxuu ka qayb qaataa geeddi-socodka bixinta unugyada jirka bini'aadamka oo leh oksijiin. Yaraanta waxaa lagu muujiyaa cilado ku yimid sameynta nidaamka wadnaha iyo qalfoofka, horumarinta unugyada isku xirka dysplasia.
- Molybdenum waa isku-duwaha enzymes badan oo bixiya dheef-shiid kiimikaad amino acids, baaruud iyo pyrimidines.
- Chrome wuxuu ka qayb qaataa nidaaminta heerarka gulukoosta dhiigga, kor u qaadista saameynta insulin-ta. Yaraanta ayaa keenta hoos u dhaca dulqaadka gulukooska.
- Zinc waa qayb ka mid ah in ka badan 300 oo enzymes, wuxuu ka qaybqaataa hababka isku-dhafka iyo kala-baxa karbohaydraytyada, borotiinnada, dufanka, asiidhka nucleic iyo nidaaminta muujinta tiro hiddo-sideyaal ah. Isticmaalka oo aan ku filnayn ayaa horseedda dhiig yarida, yaraanta heerka labaad ee jirka, cirrhosis ku dhaca beerka, cillad galmo, iyo cilladaha uurjiifka. Daraasadihii ugu dambeeyay ayaa shaaca ka qaaday awooda qaadashada sare ee zinc si ay u carqaladeyso nuugista naxaasta sidaasna ay gacan uga geysato horumarinta dhiig yaraanta.
QAADASHADA IYO ISKU DARKA KIIMIKADA EE KA HELI KARO AZU RECIPE PER 100 g
- 899 kCal
- 102 kCal
- 41 kCal
- 334 kCal
- 24 kCal
- 13 kCal
- 77 kCal
- 149 kCal
- 225 kCal
- 0 kCal
- 0 kCal
- 313 kCal
Tags: Sida loo karsado, kaloriinta ka kooban 177,62 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fitamiinada, macdanaha, sida loo diyaariyo Azu, karinta, kalooriyada, nafaqooyinka