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 | 214 kCal | 1684 kCal | 12.7% | 5.9% | 787 g |
| borotiin | 34 g | 76 g | 44.7% | 20.9% | 224 g |
| Subagga | 7.67 g | 56 g | 13.7% | 6.4% | 730 g |
| Biyaha | 58.09 g | 2273 g | 2.6% | 1.2% | 3913 g |
| Ash | 1.01 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.077 mg | 1.5 mg | 5.1% | 2.4% | 1948 g |
| Faytamiin B2, riboflavin | 0.192 mg | 1.8 mg | 10.7% | 5% | 938 g |
| Faytamiin B4, choline | 129.5 mg | 500 mg | 25.9% | 12.1% | 386 g |
| Faytamiin B5, pantothenic | 0.669 mg | 5 mg | 13.4% | 6.3% | 747 g |
| Faytamiin B6, pyridoxine | 0.456 mg | 2 mg | 22.8% | 10.7% | 439 g |
| Faytamiin B9, folate | 11 μg | 400 μg | 2.8% | 1.3% | 3636 g |
| Faytamiin B12, cobalamin | 1.88 μg | 3 μg | 62.7% | 29.3% | 160 g |
| Faytamiin D, calciferol | 0.1 μg | 10 μg | 1% | 0.5% | 10000 g |
| Faytamiin D3, cholecalciferol | 0.1 μg | ~ | |||
| Faytamiin E, alfa tocopherol, TE | 0.45 mg | 15 mg | 3% | 1.4% | 3333 g |
| Faytamiin K, phylloquinone | 1.6 μg | 120 μg | 1.3% | 0.6% | 7500 g |
| Vitamin PP, MAYA | 6.109 mg | 20 mg | 30.5% | 14.3% | 327 g |
| Betain | 17 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 278 mg | 2500 mg | 11.1% | 5.2% | 899 g |
| Kaalshiyam, Ca | 7 mg | 1000 mg | 0.7% | 0.3% | 14286 g |
| Magnesium, mg | 23 mg | 400 mg | 5.8% | 2.7% | 1739 g |
| Sodium, Na | 44 mg | 1300 mg | 3.4% | 1.6% | 2955 g |
| Baaruud, S | 340 mg | 1000 mg | 34% | 15.9% | 294 g |
| Fosfooraska, P | 214 mg | 800 mg | 26.8% | 12.5% | 374 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 2.83 mg | 18 mg | 15.7% | 7.3% | 636 g |
| Manganese, Mn | 0.012 mg | 2 mg | 0.6% | 0.3% | 16667 g |
| Naxaas, Cu | 84 μg | 1000 μg | 8.4% | 3.9% | 1190 g |
| Selenium, Haddii | 38.3 μg | 55 μg | 69.6% | 32.5% | 144 g |
| Zinc, Zn | 5.82 mg | 12 mg | 48.5% | 22.7% | 206 g |
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 2.199 g | ~ | |||
| valine | 1.687 g | ~ | |||
| Histidine * | 1.085 g | ~ | |||
| Isoleucine | 1.547 g | ~ | |||
| leucine | 2.705 g | ~ | |||
| lysine | 2.874 g | ~ | |||
| methionine | 0.886 g | ~ | |||
| threonine | 1.358 g | ~ | |||
| tryptophan | 0.223 g | ~ | |||
| phenylalanine | 1.343 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 2.067 g | ~ | |||
| Aspartic acid | 3.097 g | ~ | |||
| Hydroxyproline | 0.357 g | ~ | |||
| glycine | 2.071 g | ~ | |||
| Glutamic acid | 5.105 g | ~ | |||
| Proline | 1.621 g | ~ | |||
| serine | 1.339 g | ~ | |||
| tyrosine | 1.084 g | ~ | |||
| cysteine | 0.439 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 93 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 2.675 g | ugu badnaan 18.7 г | |||
| 14: 0 Myristic | 0.198 g | ~ | |||
| 16: 0 Palmitic | 1.656 g | ~ | |||
| 18: 0 Stearin | 0.821 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 3.231 g | daqiiqo 16.8 г | 19.2% | 9% | |
| 16: 1 Palmitoleic | 0.299 g | ~ | |||
| 18:1 Olein (omega-9) | 2.932 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.286 g | ka 11.2 in 20.6 | 2.6% | 1.2% | |
| 18: 2 linoleic | 0.223 g | ~ | |||
| 18: 3 Linolenic | 0.021 g | ~ | |||
| 20: 4 Arachidonic | 0.042 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.021 g | ka 0.9 in 3.7 | 2.3% | 1.1% | |
| Omega-6 asiidh dufan ah | 0.265 g | ka 4.7 in 16.8 | 5.6% | 2.6% |
Qiimaha tamarta waa 214 kcal.
- 3 oz = 85 g (181.9 kCal)
- steak (laga helo 290 g hilib ceyriin) = 185 гр (395.9 кКал)
Hilib lo'aad, saxarka hoose ee bowdada, hilib caato ah, oo la jarjaray hodan ku ah fiitamiinnada iyo macdanta sida: choline - 25,9%, vitamin B5 - 13,4%, vitamin B6 - 22,8%, vitamin B12 - 62,7%, vitamin PP - 30,5%, potassium - 11,1 , 26,8%, fosfooraska - 15,7%, birta - 69,6%, selenium - 48,5%, zinc - XNUMX%
- Mixed waa qayb ka mid ah lecithin, wuxuu door ka ciyaaraa isku-dhafka iyo dheef-shiid kiimikaadka fosfoofiyad ee beerka, waa isha laga helo kooxaha methyl ee bilaashka ah, waxay u dhaqmaan sidii cunsur lipotropic ah.
- Faytamiin V5 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.
- Faytamiin V6 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 V12 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.
- 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.
- potassium waa ion-ka ugu weyn ee intracellular ee ka qayb qaata nidaaminta biyaha, aashitada iyo isu dheelitirka elektroolka, wuxuu ka qayb qaataa habsocodyada dareemayaasha, xakamaynta cadaadiska.
- 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.
- hardware 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.
- 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.
Waxaad ka heli kartaa hage dhamaystiran oo ku saabsan alaabta ugu faa'iidada badan ee lifaaqa.
Tags: Kalori ka kooban 214 kcal, kiimikada ka kooban, qiimaha nafaqada, fiitamiinnada, macdanaha, maxaa u fiican Hilibka Lo'da, saxarka bowdada hoose, hilibka caatada ah, fuudka, kalooriyada, nafaqooyinka, sifooyinka waxtar leh Hilibka lo'da, bowdada hoose ee saxarka, hilibka caatada ah, fuudka
2021-02-17