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 | 77 kCal | 1684 kCal | 4.6% | 6% | 2187 g |
| borotiin | 0.5 g | 76 g | 0.7% | 0.9% | 15200 g |
| Subagga | 0.7 g | 56 g | 1.3% | 1.7% | 8000 g |
| Karbo | 16.65 g | 219 g | 7.6% | 9.9% | 1315 g |
| Fiilooyinka Alimentary | 0.4 g | 20 g | 2% | 2.6% | 5000 g |
| Biyaha | 81.4 g | 2273 g | 3.6% | 4.7% | 2792 g |
| Ash | 0.35 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 3 μg | 900 μg | 0.3% | 0.4% | 30000 g |
| Retinol | 0.001 mg | ~ | |||
| carotenes beta | 0.023 mg | 5 mg | 0.5% | 0.6% | 21739 g |
| Lutein + Zeaxanthin | 64 μg | ~ | |||
| Faytamiin B2, riboflavin | 0.04 mg | 1.8 mg | 2.2% | 2.9% | 4500 g |
| Faytamiin B4, choline | 5.5 mg | 500 mg | 1.1% | 1.4% | 9091 g |
| Faytamiin B6, pyridoxine | 0.4 mg | 2 mg | 20% | 26% | 500 g |
| Faytamiin B9, folate | 8 μg | 400 μg | 2% | 2.6% | 5000 g |
| Faytamiin B12, cobalamin | 0.43 μg | 3 μg | 14.3% | 18.6% | 698 g |
| Faytamiin C, ascorbic | 12.4 mg | 90 mg | 13.8% | 17.9% | 726 g |
| Faytamiin E, alfa tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 3.5% | 3750 g |
| Faytamiin K, phylloquinone | 13.3 μg | 120 μg | 11.1% | 14.4% | 902 g |
| Vitamin PP, MAYA | 0.14 mg | 20 mg | 0.7% | 0.9% | 14286 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 62 mg | 2500 mg | 2.5% | 3.2% | 4032 g |
| Kaalshiyam, Ca | 25 mg | 1000 mg | 2.5% | 3.2% | 4000 g |
| Magnesium, mg | 13 mg | 400 mg | 3.3% | 4.3% | 3077 g |
| Sodium, Na | 14 mg | 1300 mg | 1.1% | 1.4% | 9286 g |
| Baaruud, S | 5 mg | 1000 mg | 0.5% | 0.6% | 20000 g |
| Fosfooraska, P | 109 mg | 800 mg | 13.6% | 17.7% | 734 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.2 mg | 18 mg | 1.1% | 1.4% | 9000 g |
| Naxaas, Cu | 30 μg | 1000 μg | 3% | 3.9% | 3333 g |
| Selenium, Haddii | 0.8 μg | 55 μg | 1.5% | 1.9% | 6875 g |
| Zinc, Zn | 0.14 mg | 12 mg | 1.2% | 1.6% | 8571 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 13.62 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 4 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.452 g | ugu badnaan 18.7 г | |||
| 4: 0 Saliid | 0.022 g | ~ | |||
| 6-0 nylon | 0.015 g | ~ | |||
| 8: 0 Xaraash | 0.009 g | ~ | |||
| 10: 0 Dabaysha | 0.019 g | ~ | |||
| 12:0 Lauric | 0.024 g | ~ | |||
| 14: 0 Myristic | 0.073 g | ~ | |||
| 16: 0 Palmitic | 0.192 g | ~ | |||
| 18: 0 Stearin | 0.069 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.192 g | daqiiqo 16.8 г | 1.1% | 1.4% | |
| 16: 1 Palmitoleic | 0.015 g | ~ | |||
| 18:1 Olein (omega-9) | 0.159 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.019 g | ka 11.2 in 20.6 | 0.2% | 0.3% | |
| 18: 2 linoleic | 0.013 g | ~ | |||
| 18: 3 Linolenic | 0.007 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.007 g | ka 0.9 in 3.7 | 0.8% | 1% | |
| Omega-6 asiidh dufan ah | 0.013 g | ka 4.7 in 16.8 | 0.3% | 0.4% |
Qiimaha tamarta waa 77 kcal.
- tbsp = 15 g (11.6 kcal)
- kusadda Heinz Xadgudub-2 (4 oz) = 113 g (87 kCal)
- weel NFS = 113 g (87 kcal)
Cuntada ilmaha, Macmacaanka, yogurt blueberry, baradho shiidan hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin B6 - 20%, fiitamiin B12 - 14,3%, fiitamiin C - 13,8%, fiitamiin K - 11,1%, fosfooraska - 13,6%
- 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 C wuxuu kaqeybqaataa falcelinta diidmada, shaqada nidaamka difaaca jirka, wuxuu kobciyaa nuugista birta. Yaraantu waxay keentaa ciridka oo dabacsan oo dhiig baxa, sanka oo dhiig ka yimaado sababo la xiriira sii kordhisa iyo jajabnaanta xididdada dhiigga.
- Vitamin K wuxuu nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseedaa kororka waqtiga xinjirowga dhiigga, hoos udhaca maadada prothrombin ee dhiiga.
- 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.
Tags: kalooriga ku jira 77 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa faa'iido u leh cuntada ilmaha, Macmacaanka, yogurt blueberry, baradho shiidan, kaloriyo, nafaqooyin, sifooyin waxtar leh Cunnada ilmaha, Macmacaanka, caano fadhi yogurt, baradho la shiiday
2021-02-18