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 | 424 kCal | 1684 kCal | 25.2% | 5.9% | 397 g |
| borotiin | 7.6 g | 76 g | 10% | 2.4% | 1000 g |
| Subagga | 10 g | 56 g | 17.9% | 4.2% | 560 g |
| Karbo | 75.2 g | 219 g | 34.3% | 8.1% | 291 g |
| Fiilooyinka Alimentary | 0.2 g | 20 g | 1% | 0.2% | 10000 g |
| Biyaha | 5.6 g | 2273 g | 0.2% | 40589 g | |
| Ash | 1.4 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.499 mg | 1.5 mg | 33.3% | 7.9% | 301 g |
| Faytamiin B2, riboflavin | 0.429 mg | 1.8 mg | 23.8% | 5.6% | 420 g |
| Faytamiin B5, pantothenic | 0.531 mg | 5 mg | 10.6% | 2.5% | 942 g |
| Faytamiin B6, pyridoxine | 0.04 mg | 2 mg | 2% | 0.5% | 5000 g |
| Faytamiin B9, folate | 53 μg | 400 μg | 13.3% | 3.1% | 755 g |
| Faytamiin B12, cobalamin | 0.07 μg | 3 μg | 2.3% | 0.5% | 4286 g |
| Faytamiin C, ascorbic | 5.5 mg | 90 mg | 6.1% | 1.4% | 1636 g |
| Faytamiin E, alfa tocopherol, TE | 3.86 mg | 15 mg | 25.7% | 6.1% | 389 g |
| Faytamiin E lagu daray | 3.3 mg | ~ | |||
| Faytamiin K, phylloquinone | 0.5 μg | 120 μg | 0.4% | 0.1% | 24000 g |
| Vitamin PP, MAYA | 5.739 mg | 20 mg | 28.7% | 6.8% | 348 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 156 mg | 2500 mg | 6.2% | 1.5% | 1603 g |
| Kaalshiyam, Ca | 32 mg | 1000 mg | 3.2% | 0.8% | 3125 g |
| Magnesium, mg | 22 mg | 400 mg | 5.5% | 1.3% | 1818 g |
| Sodium, Na | 319 mg | 1300 mg | 24.5% | 5.8% | 408 g |
| Baaruud, S | 76 mg | 1000 mg | 7.6% | 1.8% | 1316 g |
| Fosfooraska, P | 116 mg | 800 mg | 14.5% | 3.4% | 690 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 3 mg | 18 mg | 16.7% | 3.9% | 600 g |
| Naxaas, Cu | 74 μg | 1000 μg | 7.4% | 1.7% | 1351 g |
| Selenium, Haddii | 17.2 μg | 55 μg | 31.3% | 7.4% | 320 g |
| Zinc, Zn | 0.53 mg | 12 mg | 4.4% | 1% | 2264 g |
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 1.048 g | ugu badnaan 18.7 г | |||
| 4: 0 Saliid | 0.003 g | ~ | |||
| 8: 0 Xaraash | 0.001 g | ~ | |||
| 10: 0 Dabaysha | 0.001 g | ~ | |||
| 12:0 Lauric | 0.001 g | ~ | |||
| 14: 0 Myristic | 0.011 g | ~ | |||
| 15: 0 Pentadecanoic | 0.075 g | ~ | |||
| 16: 0 Palmitic | 0.447 g | ~ | |||
| 18: 0 Stearin | 0.415 g | ~ | |||
| 22: 0 Bilow | 0.094 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 7.922 g | daqiiqo 16.8 г | 47.2% | 11.1% | |
| 16: 1 Palmitoleic | 0.011 g | ~ | |||
| 18:1 Olein (omega-9) | 7.821 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.091 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.591 g | ka 11.2 in 20.6 | 5.3% | 1.3% | |
| 18: 2 linoleic | 0.56 g | ~ | |||
| 18: 3 Linolenic | 0.032 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.032 g | ka 0.9 in 3.7 | 3.6% | 0.8% | |
| Omega-6 asiidh dufan ah | 0.56 g | ka 4.7 in 16.8 | 11.9% | 2.8% |
Qiimaha tamarta waa 424 kcal.
- oz = 28.35 g (120.2 kcal)
- buskud = 5 g (21.2 kCal)
Cunnooyinka carruurta, Kukiyada, oo leh roog roon hodan ku ah fiitamiinnada iyo macdanaha sida: fiitamiin B1 - 33,3%, fiitamiin B2 - 23,8%, fiitamiin B9 - 13,3%, fiitamiin E - 25,7%, fiitamiin PP - 28,7%, fosfooras - 14,5%, bir - 16,7%, selenium - 31,3%
- Vitamin B1 waa qayb ka mid ah enzymes-ka ugu muhiimsan ee karbohaydrayt iyo tamar-shiid, taas oo jidhka siisa tamar iyo walxo caag ah, iyo sidoo kale dheef-shiid kiimikaad amino acids oo isku xidhan. Faytamiin la’aantani waxay horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheefshiidka iyo wadnaha
- Vitamin B2 wuxuu kaqeybqaataa falcelinta diidmada, wuxuu kobciyaa xasaasiyadda midabka ee falanqeeyaha muuqaalka iyo laqabsiga mugdiga ah. Qaadashada fiitamiin B2 oo aan ku filnayn waxaa weheliya xadgudub xaaladda maqaarka, xuubabka xaragada, iftiinka daciifka ah iyo aragga fiidkii.
- Vitamin B6 sida coenzyme, waxay kaqeybqaataan dheef-shiid kiimikaad nucleic acids iyo amino acids. Yaraanta folate-ku waxay keentaa isku dheelitirnaan la'aanta asiidhyada nukliyeerka iyo borotiinka, taas oo keenta in la joojiyo koritaanka unugyada iyo kala qaybsanaanta, gaar ahaan unugyada si dhakhso leh u sii kordhaya: dhuuxa lafta, xiidmaha xiidmaha, iwm. nafaqo-xumada, cilladaha lagu dhasho iyo ciladaha korniinka ilmaha. Xiriir adag ayaa lagu muujiyey inta udhaxeysa heerarka folate iyo homocysteine iyo halista cudurada wadnaha iyo xididada.
- 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.
- 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.
- 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.
- sayliniyam - cunsur muhiim u ah nidaamka difaaca jirka ee jirka bini'aadamka, wuxuu leeyahay saameyn immunomodulatory, wuxuu ka qaybqaataa nidaaminta ficil-celinta hormoonnada tayroodhka. Yaraanta ayaa keenta cudurka Kashin-Beck (osteoarthritis oo leh cilado fara badan oo kala-goysyada, lafdhabarta iyo xagjirnimada), cudurka Keshan (endemic myocardiopathy), thrombastenia la iska dhaxlo.
Tags: kalooriga ka kooban 424 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, waxa u faa'iido u leh cunugga cunnada, Kukiyada, oo leh fallaadho, kaloriyo, nafaqooyin, sifooyin waxtar leh Cunnada ilmaha, Kukiyada, oo leh roodhida