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 | 21 Kcal | 1684 Kcal | 1.2% | 5.7% | 8019 g |
| borotiin | 1.05 g | 76 g | 1.4% | 6.7% | 7238 g |
| Subagga | 0.41 g | 56 g | 0.7% | 3.3% | 13659 g |
| Karbo | 2.29 g | 219 g | 1% | 4.8% | 9563 g |
| Fiber diiriye | 1.9 g | 20 g | 9.5% | 45.2% | 1053 g |
| Biyaha | 93.52 g | 2273 g | 4.1% | 19.5% | 2430 g |
| Ash | 0.83 g | ~ | |||
| Fiitamiinada | |||||
| Vitamin A, RAE | 18 µg | 900 mcg | 2% | 9.5% | 5000 g |
| alfa Carotene | 156 µg | ~ | |||
| carotenes beta | 0.122 mg | 5 mg | 2.4% | 11.4% | 4098 g |
| beta Cryptoxanthin | 24 mcg | ~ | |||
| Lutein + Zeaxanthin | 384 µg | ~ | |||
| Fiitamiin B1, thiamine | 0.016 mg | 1.5 mg | 1.1% | 5.2% | 9375 g |
| Vitamin B2, riboflavin | 0.046 mg | 1.8 mg | 2.6% | 12.4% | 3913 g |
| Faytamiin B4, choline | 14.7 mg | 500 mg | 2.9% | 13.8% | 3401 g |
| Faytamiin B5, Pantothenic | 0.2 mg | 5 mg | 4% | 19% | 2500 g |
| Faytamiin B6, pyridoxine | 0.03 mg | 2 mg | 1.5% | 7.1% | 6667 g |
| Faytamiin B9, folate | 24 mcg | 400 mcg | 6% | 28.6% | 1667 g |
| Faytamiin C, ascorbic | 2.8 mg | 90 mg | 3.1% | 14.8% | 3214 g |
| Faytamiin E, alfa tocopherol, TE | 0.03 mg | 15 mg | 0.2% | 1% | 50000 g |
| Faytamiin K, phylloquinone | 38.9 µg | 120 mcg | 32.4% | 154.3% | 308 g |
| Vitamin PP, maya | 0.206 mg | 20 mg | 1% | 4.8% | 9709 g |
| Betain | 0.2 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 96 mg | 2500 mg | 3.8% | 18.1% | 2604 g |
| Kaalshiyam, Ca | 37 mg | 1000 mg | 3.7% | 17.6% | 2703 g |
| Magnesium, mg | 13 mg | 400 mg | 3.3% | 15.7% | 3077 g |
| Sodium, Na | 268 mg | 1300 mg | 20.6% | 98.1% | 485 g |
| Baaruud, S | 10.5 mg | 1000 mg | 1.1% | 5.2% | 9524 g |
| Fosfooraska, P | 22 mg | 800 mg | 2.8% | 13.3% | 3636 g |
| Macdanta | |||||
| Birta, Fe | 0.89 mg | 18 mg | 4.9% | 23.3% | 2022 |
| Manganese, Mn | 0.175 mg | 2 mg | 8.8% | 41.9% | 1143 g |
| Naxaas, Cu | 39 µg | 1000 mcg | 3.9% | 18.6% | 2564 g |
| Selenium, Haddii | 0.4 µg | 55 mcg | 0.7% | 3.3% | 13750 g |
| Zinc, Zn | 0.19 mg | 12 mg | 1.6% | 7.6% | 6316 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | sano 1 | ~ | |||
| Mono iyo disaccharides (sonkor) | 1.44 g | ugu badnaan 100 g | |||
| Gulukoos (dextrose) | 0.63 g | ~ | |||
| sukrose | 0.18 g | ~ | |||
| Fructose | 0.62 g | ~ | |||
| Aasaasiyada amino acids | |||||
| Arginine * | 0.042 g | ~ | |||
| valine | 0.052 g | ~ | |||
| Histidine * | 0.019 g | ~ | |||
| Isoleucine | 0.038 g | ~ | |||
| Leucine | 0.064 g | ~ | |||
| lysine | 0.05 g | ~ | |||
| methionine | 0.013 g | ~ | |||
| threonine | 0.045 g | ~ | |||
| Tryptophan | 0.011 g | ~ | |||
| phenylalanine | 0.038 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 0.048 g | ~ | |||
| Aspartic acid | 0.146 g | ~ | |||
| Glycine | 0.037 g | ~ | |||
| Glutamic acid | 0.107 g | ~ | |||
| Proline | 0.039 g | ~ | |||
| Serine | 0.057 g | ~ | |||
| Tyrosine | 0.024 g | ~ | |||
| cysteine | 0.01 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.093 g | ugu badnaan 18.7 g | |||
| 16: 0 Palmitic | 0.08 g | ~ | |||
| 18: 0 Gawaarida | 0.013 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.017 g | ugu yar 16.8 g | 0.1% | 0.5% | |
| 18: 1 Oleic (omega-9) | 0.017 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.211 g | laga bilaabo 11.2-20.6 g | 1.9% | 9% | |
| 18: 2 Linoleic | 0.08 g | ~ | |||
| 18: 3 Linolenic | 0.131 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.131 g | laga bilaabo 0.9 illaa 3.7 g | 14.6% | 69.5% | |
| Omega-6 asiidh dufan ah | 0.08 g | laga bilaabo 4.7 illaa 16.8 g | 1.7% | 8.1% |
Qiimaha tamarta waa 21 kcal.
- koob = 156 g (32.8 kcal)
- karaa (303 x 406) = 262 g (55 kcal)
- 10 digir = 62 gr (13 kcal)
Digir, cagaar, qasacadaysan, waxa ku jira dareere la'aan hodan ku ah fiitamiinnada iyo macdanta, sida fiitamiin K - 32,4%
- Vitamin K nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseeddaa kororka waqtiga xinjirowga dhiigga, heerka prothrombin ee dhiigga oo hooseeya.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
Tags: kalooriyadu waa 21 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta marka loo eego Digirta waxtarka leh, cagaarka, qasacadaysan, iyada oo aan ku jirin cabitaanno, kaloriyo, nafaqooyin, sifooyin waxtar u leh Digirta cagaaran, cagaar, qasacadaysan, ma jiraan wax dareere ah