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 | 361 kCal | 1684 kCal | 21.4% | 5.9% | 466 g |
| borotiin | 10.28 g | 76 g | 13.5% | 3.7% | 739 g |
| Subagga | 1.84 g | 56 g | 3.3% | 0.9% | 3043 g |
| Karbo | 71.2 g | 219 g | 32.5% | 9% | 308 g |
| Fiilooyinka Alimentary | 7.1 g | 20 g | 35.5% | 9.8% | 282 g |
| Biyaha | 8.21 g | 2273 g | 0.4% | 0.1% | 27686 g |
| Ash | 1.37 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 1 μg | 900 μg | 0.1% | 90000 g | |
| carotenes beta | 0.011 mg | 5 mg | 0.2% | 0.1% | 45455 g |
| Lutein + Zeaxanthin | 160 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.309 mg | 1.5 mg | 20.6% | 5.7% | 485 g |
| Faytamiin B2, riboflavin | 0.308 mg | 1.8 mg | 17.1% | 4.7% | 584 g |
| Faytamiin B5, pantothenic | 0.577 mg | 5 mg | 11.5% | 3.2% | 867 g |
| Faytamiin B6, pyridoxine | 0.655 mg | 2 mg | 32.8% | 9.1% | 305 g |
| Faytamiin B9, folate | 38 μg | 400 μg | 9.5% | 2.6% | 1053 g |
| Faytamiin C, ascorbic | 0.6 mg | 90 mg | 0.7% | 0.2% | 15000 g |
| Faytamiin E, alfa tocopherol, TE | 0.57 mg | 15 mg | 3.8% | 1.1% | 2632 g |
| Faytamiin K, phylloquinone | 2.2 μg | 120 μg | 1.8% | 0.5% | 5455 g |
| Vitamin PP, MAYA | 5.636 mg | 20 mg | 28.2% | 7.8% | 355 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 224 mg | 2500 mg | 9% | 2.5% | 1116 g |
| Kaalshiyam, Ca | 37 mg | 1000 mg | 3.7% | 1% | 2703 g |
| Magnesium, mg | 97 mg | 400 mg | 24.3% | 6.7% | 412 g |
| Sodium, Na | 11 mg | 1300 mg | 0.8% | 0.2% | 11818 g |
| Baaruud, S | 102.8 mg | 1000 mg | 10.3% | 2.9% | 973 g |
| Fosfooraska, P | 303 mg | 800 mg | 37.9% | 10.5% | 264 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 4.71 mg | 18 mg | 26.2% | 7.3% | 382 g |
| Manganese, Mn | 1.193 mg | 2 mg | 59.7% | 16.5% | 168 g |
| Naxaas, Cu | 270 μg | 1000 μg | 27% | 7.5% | 370 g |
| Selenium, Haddii | 37.7 μg | 55 μg | 68.5% | 19% | 146 g |
| Zinc, Zn | 2.06 mg | 12 mg | 17.2% | 4.8% | 583 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 0.8 g | ugu badnaan 100 г | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.836 g | ~ | |||
| valine | 0.503 g | ~ | |||
| Histidine * | 0.275 g | ~ | |||
| Isoleucine | 0.361 g | ~ | |||
| leucine | 0.746 g | ~ | |||
| lysine | 0.535 g | ~ | |||
| methionine | 0.294 g | ~ | |||
| threonine | 0.407 g | ~ | |||
| tryptophan | 0.132 g | ~ | |||
| phenylalanine | 0.225 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.516 g | ~ | |||
| Aspartic acid | 0.776 g | ~ | |||
| glycine | 0.44 g | ~ | |||
| Glutamic acid | 1.825 g | ~ | |||
| Proline | 1.123 g | ~ | |||
| serine | 0.465 g | ~ | |||
| tyrosine | 0.341 g | ~ | |||
| cysteine | 0.157 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.386 g | ugu badnaan 18.7 г | |||
| 12:0 Lauric | 0.005 g | ~ | |||
| 14: 0 Myristic | 0.009 g | ~ | |||
| 16: 0 Palmitic | 0.353 g | ~ | |||
| 18: 0 Stearin | 0.015 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.254 g | daqiiqo 16.8 г | 1.5% | 0.4% | |
| 16: 1 Palmitoleic | 0.005 g | ~ | |||
| 18:1 Olein (omega-9) | 0.207 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.953 g | ka 11.2 in 20.6 | 8.5% | 2.4% | |
| 18: 2 linoleic | 0.859 g | ~ | |||
| 18: 3 Linolenic | 0.095 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.095 g | ka 0.9 in 3.7 | 10.6% | 2.9% | |
| Omega-6 asiidh dufan ah | 0.859 g | ka 4.7 in 16.8 | 18.3% | 5.1% |
Qiimaha tamarta waa 361 kcal.
- koob = 162 g (584.8 kCal)
Midabada shaciirka hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin B1 - 20,6%, fiitamiin B2 - 17,1%, fiitamiin B5 - 11,5%, fiitamiin B6 - 32,8%, fitamiin PP - 28,2%, magnesium - 24,3%, fosfooraska - 37,9%, birta - 26,2%, manganese - 59,7%, naxaas - 27%, selenium - 68,5%, zinc - 17,2%
- 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 B5 wuxuu ka qayb qaataa borotiinka, dufanka, dheef-shiid kiimikaadka, dheef-shiid kiimikaad, soo saarista tiro ka mid ah hormoonnada, haemoglobin, wuxuu dhiirrigeliyaa dhuuqista amino acids iyo sokorta ku jirta xiidmaha, wuxuu taageeraa shaqada kiliyaha adrenal-ka. La'aanta pantothenic acid waxay u horseedi kartaa dhaawac maqaarka iyo xuubabka xabka.
- 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.
- 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.
- magnesium wuxuu ka qayb qaataa dheef-shiid kiimikaadka, isku-darka borotiinnada, asiidhka nukliyeerka, wuxuu saameyn xasilloon ku leeyahay xuubabka, waxaa lagama maarmaan ah in la ilaaliyo homeostasis ee kaalshiyamka, kaalshiyamka iyo sodium. Maqnaanshaha magnesium wuxuu keenaa hypomagnesemia, halista sii kordheysa ee ah inuu ku dhaco dhiig-kar, wadne xanuun.
- 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.
- manganese wuxuu ka qayb qaataa samaynta lafaha iyo unugyada isku xidha, waa qayb ka mid ah enzymes-yada ku lug leh shiididda amino acids, kaarboohaydraytyada, catecholamines; lagama maarmaanka u ah isku-darka kolestaroolka iyo nukleotides. Isticmaalka oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada koritaanka, cilado ku yimaada nidaamka taranka, jajabnaanta unugyada lafaha, ciladaha karbohaydraytka iyo dheef-shiid kiimikaadka.
- 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.
- 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.
- 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.
Tags: kalooriga waxa ku jira 361 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanaha, sidee bay waxtar u leedahay malt shaciir, kaloriyo, nafaqooyin, sifooyin waxtar leh