Qiimaha nafaqada iyo halabuurka kiimikada.
Jadwalka soo socda ayaa liis garaya waxyaabaha ay ka kooban yihiin nafaqooyinka (kalooriyeyaasha, borotiinnada, dufanka, karbohaydraytyada, fiitamiinnada iyo macdanta) 100 grams qayb la cuni karo.
| Nafaqo | Number | Xeer ** | % caadi 100 g | % caadi ah 100 kcal | 100% caadiga ah |
| Kaloori | 298 Kcal | 1684 Kcal | 17.7% | 5.9% | 565 g |
| borotiin | 21 g | 76 g | 27.6% | 9.3% | 362 g |
| Subagga | 2 g | 56 g | 3.6% | 1.2% | 2800 g |
| Karbo | 47 g | 219 g | 21.5% | 7.2% | 466 g |
| Fiber diiriye | 12.4 g | 20 g | 62% | 20.8% | 161 g |
| Biyaha | 14 g | 2273 g | 0.6% | 0.2% | 16236 g |
| Ash | 3.6 g | ~ | |||
| Fiitamiinada | |||||
| carotenes beta | 0.01 mg | 5 mg | 0.2% | 0.1% | 50000 g |
| Fiitamiin B1, thiamine | 0.5 mg | 1.5 mg | 33.3% | 11.2% | 300 g |
| Vitamin B2, riboflavin | 0.18 mg | 1.8 mg | 10% | 3.4% | 1000 g |
| Faytamiin B4, choline | 96.7 mg | 500 mg | 19.3% | 6.5% | 517 g |
| Faytamiin B5, Pantothenic | 1.2 mg | 5 mg | 24% | 8.1% | 417 g |
| Faytamiin B6, pyridoxine | 0.9 mg | 2 mg | 45% | 15.1% | 222 g |
| Faytamiin B9, folate | 90 mcg | 400 mcg | 22.5% | 7.6% | 444 g |
| Faytamiin C, ascorbic | 4.5 mg | 90 mg | 5% | 1.7% | 2000 |
| Faytamiin E, alfa tocopherol, TE | 0.6 mg | 15 mg | 4% | 1.3% | 2500 g |
| Fiitamiin H, Biotin | 0.5 µg | 50 mcg | 1% | 0.3% | 10000 g |
| Faytamiin K, phylloquinone | 6 mcg | 120 mcg | 5% | 1.7% | 2000 |
| Vitamin PP, maya | 6.4 mg | 20 mg | 32% | 10.7% | 313 g |
| Niacin | 2.1 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 1100 mg | 2500 mg | 44% | 14.8% | 227 g |
| Kaalshiyam, Ca | 150 mg | 1000 mg | 15% | 5% | 667 g |
| Silicon, Haa | 92 mg | 30 mg | 306.7% | 102.9% | 33 g |
| Magnesium, mg | 103 mg | 400 mg | 25.8% | 8.7% | 388 g |
| Sodium, Na | 40 mg | 1300 mg | 3.1% | 1% | 3250 g |
| Baaruud, S | 159 mg | 1000 mg | 15.9% | 5.3% | 629 g |
| Fosfooraska, P | 480 mg | 800 mg | 60% | 20.1% | 167 g |
| Koloriin, Cl | 58 mg | 2300 mg | 2.5% | 0.8% | 3966 g |
| Macdanta | |||||
| Aluminium, Al | 640 mcg | ~ | |||
| Boron, B | 490 mcg | ~ | |||
| Vanadium, V | 190 µg | ~ | |||
| Birta, Fe | 5.9 mg | 18 mg | 32.8% | 11% | 305 g |
| Iodine, I | 12.1 µg | 150 mcg | 8.1% | 2.7% | 1240 |
| Cobalt, Co | 18.7 mcg | 10 µg | 187% | 62.8% | 53 g |
| Lithium, Li | 2 µg | ~ | |||
| Manganese, Mn | 1.34 mg | 2 mg | 67% | 22.5% | 149 g |
| Naxaas, Cu | 580 µg | 1000 mcg | 58% | 19.5% | 172 g |
| Molybdenum, Mo | 39.4 µg | 70 mcg | 56.3% | 18.9% | 178 g |
| Nickel, ni | 173.2 µg | ~ | |||
| Rubidium, Rb | 43.5 µg | ~ | |||
| Selenium, Haddii | 24.9 µg | 55 mcg | 45.3% | 15.2% | 221 g |
| Strontium, Sr | 15 µg | ~ | |||
| Titanium, Ti | 150 mcg | ~ | |||
| Fluorine, F | 44 µg | 4000 mg | 1.1% | 0.4% | 9091 g |
| Chromium, Kr | 10 µg | 50 mcg | 20% | 6.7% | 500 g |
| Zinc, Zn | 3.21 mg | 12 mg | 26.8% | 9% | 374 g |
| Zirconium, Zr | 16.2 µg | ~ | |||
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 43.8 g | ~ | |||
| Mono iyo disaccharides (sonkor) | 3.2 g | ugu badnaan 100 g | |||
| Gulukoos (dextrose) | 0.06 g | ~ | |||
| sukrose | 1.44 g | ~ | |||
| Aasaasiyada amino acids | |||||
| Arginine * | 1.12 g | ~ | |||
| valine | 1.12 g | ~ | |||
| Histidine * | 0.57 g | ~ | |||
| Isoleucine | 1.03 g | ~ | |||
| Leucine | 1.74 g | ~ | |||
| lysine | 1.59 g | ~ | |||
| methionine | 0.24 g | ~ | |||
| Methionine + Cysteine | 0.43 g | ~ | |||
| threonine | 0.87 g | ~ | |||
| Tryptophan | 0.26 g | ~ | |||
| phenylalanine | 1.13 g | ~ | |||
| Phenylalanine + Tyrosine | 1.76 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 0.87 g | ~ | |||
| Aspartic acid | 2.46 g | ~ | |||
| Glycine | 0.84 g | ~ | |||
| Glutamic acid | 3.13 g | ~ | |||
| Proline | 1.57 g | ~ | |||
| Serine | 1.22 g | ~ | |||
| Tyrosine | 0.63 g | ~ | |||
| cysteine | 0.19 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.2 g | ugu badnaan 18.7 g | |||
| Aysidooyinka dufanka badan leh | |||||
| Omega-3 asiidh dufan ah | 0.21 g | laga bilaabo 0.9 illaa 3.7 g | 23.3% | 7.8% | |
| Omega-6 asiidh dufan ah | 0.178 g | laga bilaabo 4.7 illaa 16.8 g | 3.8% | 1.3% |
Qiimaha tamarta waa 298 kcal.
- Hal galaas oo ah 250 ml = 220 gr (655.6 kcal)
- Hal galaas oo ah 200 ml = 175 g (521.5 kcal)
Digirta, badarka hodan ku ah fiitamiinnada iyo macdanaha sida fiitamiin B1 - 33,3%, choline waa 19.3%, fitamiin B5 - 24%, fiitamiin B6 - 45%, fiitamiin B9 waa 22.5%, fiitamiin PP - 32%, potassium - 44%, kaalshiyam 15%, iyo silikoon - 306,7%, magnesium - 25,8%, fosfooraska - 60%, birta - 32,8%, cobalt - 187%, manganese - 67%, copper - 58%, molybdenum - 56,3 %, selenium waa 45.3%, chromium - 20%, zinc - 26,8%
- Vitamin B1 waa qayb ka mid ah enzymes-ka muhiimka ah ee karbohaydrayt iyo tamar-shiid, siinta jidhka tamar iyo isku-darka balaastigga ah iyo sidoo kale dheef-shiid kiimikaadka amino acids-ka laanta leh. La'aanta fiitamiinkani wuxuu horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheef-shiidka iyo wadnaha iyo xididdada.
- choline waa qayb ka mid ah lecithin oo kaalin ka qaadata isku -darka iyo dheef -shiid kiimikaad ee fosfolipids -ka beerka, waa ilaha kooxaha methyl ee bilaashka ah, waxay u dhaqmaan sidii qodob lipotropic ah.
- Vitamin B5 waxay ku lug leedahay borotiinka, dufanka, dheef-shiid kiimikaadka, dheef-shiid kiimikaad, isku-dhafnaanta dhowr hormoonno, haemoglobin, waxayna dhiirrigelisaa nuugista amino acids iyo sokorta ku jirta mindhicirka, waxay taageertaa shaqada kiliyaha adrenal La'aanta Pantothenic acid waxay u horseedi kartaa dhaawac maqaarka iyo xuubka xabka.
- Vitamin B6 waxay ku lug leedahay ilaalinta jawaab celinta difaaca jirka, hababka xakamaynta iyo kicinta nidaamka neerfaha ee bartamaha, isbedelka amino acids, metabolismka tryptophan, lipids iyo nucleic acids waxay gacan ka geystaan sameynta caadiga ah ee unugyada dhiigga cas, dayactirka heerarka caadiga ah ee homocysteine ee dhiiga. Qaadashada fiitamiin B6 oo aan ku filnayn waxaa weheliya cunto yaraanta, cuncunka caafimaadka maqaarka, horumarka waxa la helay, iyo dhiig yari.
- Vitamin B9 sida coenzyme oo ku lug leh dheef-shiid kiimikaad ee nucleic iyo amino acids. Yaraanta folate-ku waxay keentaa isku dheelitirnaan la'aanta asiidhyada nukliyeerka iyo borotiinka, taasoo keenta in la joojiyo koritaanka iyo kala-baxa unugyada, gaar ahaan unugyo si dhakhso leh u faafa: dhuuxa lafta, epithelium xiidmaha, iwm. , nafaqo-xumada, cilladaha lagu dhasho, iyo dhibaatooyinka koritaanka ilmaha. Muujiyay Ururka xoogan ee udhaxeeya heerarka folate, homocysteine iyo halista cudurada wadnaha iyo xididada.
- Faytamiin PP wuxuu ku lug leeyahay falcelisyada aan caadiga ahayn iyo dheef-shiid kiimikaadka. Qaadashada fiitamiin aan ku filnayn oo ay weheliso khalkhal ku yimaada xaaladda caadiga ah ee maqaarka, marinka caloosha iyo habdhiska dareenka.
- potassium waa ion-ka weyn ee intracellular ee ka qaybqaata nidaaminta biyaha, elektroolka iyo dheellitirka aashitada, wuxuu ku lug leeyahay sameynta dareen-celinta dareemayaasha, sharciyeynta cadaadiska dhiigga.
- Calcium waa qaybta ugu weyn ee lafahayaga, waxay u dhaqantaa sidii jaangooyaha nidaamka neerfaha, wuxuu ku lug leeyahay murqaha. Yaraanta kaalshiyamku waxay keentaa kala-soocida laf-dhabarka, miskaha iyo dhinacyada hoose, waxay kordhisaa halista lafo-beelka.
- Silicon waxaa lagu soo daray qayb ahaan qaab dhismeedka isku dhafka gag iyo isku xidhka kolajka.
- magnesium waxay ku lug leedahay dheef-shiid kiimikaad iyo isku-dhafnaanta borotiinka, asiidhyada nukliyeerka, waxay leedahay saameyn xasilloon oo loogu talagalay xuubabka, waxay muhiim u tahay dayactirka homeostasis ee kalsiyum, potassium iyo sodium. Yaraanta magnesium waxay keentaa hypomagnesemia, waxay kordhisaa halista ah inuu ku dhaco dhiig kar, wadne xanuun.
- Fosfooraska wuxuu ku lug leeyahay hawlo badan oo jireed, oo ay ku jiraan dheef-shiid kiimikaadka tamarta, wuxuu xakameynayaa dheelitirka acid-alkaline, waa qayb ka mid ah fosfoofiyadyada, nucleotides iyo asiidhka nucleic ee looga baahan yahay macdanta lafaha iyo ilkaha. Yaraanta waxay keentaa cunno-xanuun, dhiig-yaraan, rickets.
- Iron waxaa lagu soo daray shaqooyin kala duwan oo borotiin ah, oo ay ku jiraan enzymes. Ku lug leh gaadiidka elektaroonigga, oksijiinta, waxay u oggolaaneysaa qulqulka falceliska isbeddelka iyo firfircoonida peroxidation. Qaadashada oo aan ku filnayn waxay horseedaa dhiig-yaraan hypochromic, myoglobinaemia atonia oo ah murqaha lafaha, daal, wadno-xannuun, wadno-xanuun ba'an oo joogto ah.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay dhaqaajisaa enzymes-ka ku jira shiid kiimikada dufanka iyo dheef-shiid kiimikaadka folic acid.
- manganese wuxuu ku lug leeyahay sameynta lafta iyo unugyada isku xira, waa qayb ka mid ah enzymes-yada ku lug leh dheef-shiid kiimikaad ee amino acids, carbohydrates, catecholamines; loo baahan yahay isku-darka kolestaroolka iyo nukleotides. Isticmaalka oo aan ku filnayn waxaa weheliya dib u dhac ku yimaada koritaanka, cilladaha nidaamka taranka, kala-jajabnaanta lafaha, cilladaha karbohaydraytka iyo dheef-shiid kiimikaadka.
- copper waa qayb ka mid ah enzymes-ka leh waxqabad redox wuxuuna ku lug leeyahay dheef-shiid kiimikaadka birta, wuxuu kiciyaa nuugista borotiinka iyo karbohaydraytyada. Ku lug leh geedi socodka unugyada jidhka bini'aadamka oo leh oksijiin. Yaraanta waxaa lagu muujiyaa sameynta cilladaysan ee nidaamka wadnaha iyo horumarinta lafaha ee unugyada isku xirka dysplasia.
- Molybdenum waa isku-duwaha enzymes badan, oo bixiya dheef-shiid kiimikaad amino acids, baaruud iyo pyrimidines.
- sayliniyam - cunsur muhiim u ah nidaamka difaaca jirka ee jirka bani'aadamka, wuxuu leeyahay saameyn is-difaac, wuxuu ku lug leeyahay nidaaminta ficil-celinta hormoonnada tayroodhka. Yaraanta ayaa keenta cudurka Kashin-Bek (osteoarthritis oo leh cillad fara badan oo kala-goysyada, lafdhabarta, iyo xagjirnimada), cudurka Kesan (endemic cardiomyopathy), thrombasthenia oo la iska dhaxlo.
- chromium wuxuu ku lug leeyahay nidaaminta heerarka gulukoosta dhiigga, xoojinta ficilka insulin. Yaraanta waxay keenaysaa hoos u dhaca dulqaadka gulukooska.
- Zinc waxaa lagu soo daray in ka badan 300 oo enzymes oo ku lug leh geeddi-socodka isku-dhafka iyo burburka kaarbohaydraytyada, borotiinnada, dufanka, asiidhyada nucleic iyo nidaaminta muujinta hiddo-wadayaal dhowr ah. Qaadashada oo aan ku filnayn waxay horseedaa dhiig yaraan, difaac yaraanta heerka labaad, cirrhosis ku dhaca beerka, cillad galmo, joogitaanka cilladaha uurjiifka. Daraasadihii ugu dambeeyay waxay shaaca ka qaadeen awooda qaadashada sare ee zinc inay jabiso nuugista naxaasta sidaasna ay gacan uga geysato horumarinta dhiig yaraanta.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
QAADASHADA SOO SAARKA Bean, hadhuudh
Tags: Kalori 298 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta ka badan Beerka waxtar leh, badarka, kalooriyada, nafaqooyinka, sifooyinka waxtarka leh ee Bean, badarka
Qiimaha tamarta ama qiimaha kaloloriinta waa cadadka tamarta jidhka bini'aadamka laga soo daayo cuntada xilliga dheefshiidka. Qiimaha tamarta ee alaabta waxa lagu qiyaasaa kilo-calories (kcal) ama kilo-joules (kJ) 100 garaam. alaabta. Kiiloo-calorie, oo loo isticmaalo in lagu cabbiro qiimaha tamarta cuntada, sidoo kale loo yaqaan "calorie-calorie", markaa haddii aad qeexdo qiimaha kalooriga ee (kilo) kaloriyada horgalayaasha kiilada ayaa inta badan laga saaraa. Jadwal ballaadhan oo qiimaha tamarta ee alaabta Ruushka waxaad arki kartaa .
Qiimaha nafaqada - waxa ku jira karbohaydraytyada, dufanka iyo borotiinnada ku jira sheyga.
Qiimaha nafaqada ee wax soo saarka cuntada - qaybo ka mid ah sifooyinka wax soo saarka cuntada, joogitaankiisa kaas oo lagu qancinayo baahiyaha jir ahaaneed ee qofka ee walxaha iyo tamarta lagama maarmaanka ah.
Fiitamiinada waawalxaha dabiiciga ah ee loogu baahan yahay tiro yar oo ah cuntada dadka iyo kuwa ugu badan ee laf dhabarta. Isku-darka fiitamiinnada, sida caadiga ah, waxaa fuliya dhir, maahan xayawaan. Baahida maalinlaha ah ee fiitamiinada waa uun xoogaa milligram ama microgram. Marka la barbardhigo fiitamiinnada hiddo-wadaha ah ayaa la burburiyaa inta lagu jiro kululaynta. Fiitamiino badan ayaa xasilloon oo "lumay" inta lagu guda jiro karinta ama farsameynta cuntada.