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 | 215 kCal | 1684 kCal | 12.8% | 6% | 783 g |
| borotiin | 19.4 g | 76 g | 25.5% | 11.9% | 392 g |
| Subagga | 14.6 g | 56 g | 26.1% | 12.1% | 384 g |
| Karbo | 0.2 g | 219 g | 0.1% | 109500 g | |
| Biyaha | 65.8 g | 2273 g | 2.9% | 1.3% | 3454 g |
| Fiitamiinada | |||||
| Fiitamiin A, RE | 30 μg | 900 μg | 3.3% | 1.5% | 3000 g |
| Retinol | 0.03 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.06 mg | 1.5 mg | 4% | 1.9% | 2500 g |
| Faytamiin B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 5.2% | 900 g |
| Faytamiin B4, choline | 13.3 mg | 500 mg | 2.7% | 1.3% | 3759 g |
| Faytamiin B6, pyridoxine | 0.01 mg | 2 mg | 0.5% | 0.2% | 20000 g |
| Faytamiin B9, folate | 86 μg | 400 μg | 21.5% | 10% | 465 g |
| Faytamiin B12, cobalamin | 0.47 μg | 3 μg | 15.7% | 7.3% | 638 g |
| Faytamiin D, calciferol | 0.2 μg | 10 μg | 2% | 0.9% | 5000 g |
| Faytamiin D3, cholecalciferol | 0.2 μg | ~ | |||
| Faytamiin E, alfa tocopherol, TE | 0.27 mg | 15 mg | 1.8% | 0.8% | 5556 g |
| Faytamiin K, phylloquinone | 0.2 μg | 120 μg | 0.2% | 0.1% | 60000 g |
| Vitamin PP, MAYA | 0.4 mg | 20 mg | 2% | 0.9% | 5000 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 31 mg | 2500 mg | 1.2% | 0.6% | 8065 g |
| Kaalshiyam, Ca | 88 mg | 1000 mg | 8.8% | 4.1% | 1136 g |
| Magnesium, mg | 5 mg | 400 mg | 1.3% | 0.6% | 8000 g |
| Sodium, Na | 67 mg | 1300 mg | 5.2% | 2.4% | 1940 g |
| Baaruud, S | 194 mg | 1000 mg | 19.4% | 9% | 515 g |
| Fosfooraska, P | 83 mg | 800 mg | 10.4% | 4.8% | 964 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.91 mg | 18 mg | 5.1% | 2.4% | 1978 g |
| Naxaas, Cu | 102 μg | 1000 μg | 10.2% | 4.7% | 980 g |
| Selenium, Haddii | 3.6 μg | 55 μg | 6.5% | 3% | 1528 g |
| Zinc, Zn | 0.69 mg | 12 mg | 5.8% | 2.7% | 1739 g |
| Istaroollada | |||||
| Cholesterol | 84 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 3.92 g | ugu badnaan 18.7 г | |||
| 12:0 Lauric | 0.014 g | ~ | |||
| 14: 0 Myristic | 0.115 g | ~ | |||
| 16: 0 Palmitic | 2.908 g | ~ | |||
| 18: 0 Stearin | 0.785 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 5.5 g | daqiiqo 16.8 г | 32.7% | 15.2% | |
| 16: 1 Palmitoleic | 0.742 g | ~ | |||
| 18:1 Olein (omega-9) | 4.53 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.158 g | ~ | |||
| Aysidooyinka dufanka badan leh | 2.98 g | ka 11.2 in 20.6 | 26.6% | 12.4% | |
| 18: 2 linoleic | 2.57 g | ~ | |||
| 18: 3 Linolenic | 0.108 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.014 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.187 g | ka 0.9 in 3.7 | 20.8% | 9.7% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.022 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.043 g | ~ | |||
| Omega-6 asiidh dufan ah | 2.57 g | ka 4.7 in 16.8 | 54.7% | 25.4% |
Qiimaha tamarta waa 215 kcal.
Lugaha digaagga, la kariyey hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin B2 - 11,1%, fiitamiin B9 - 21,5%, fiitamiin B12 - 15,7%
- 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 B6 sida coenzyme, waxay kaqeybqaataan dheef-shiid kiimikaad nucleic acids iyo amino acids. Yaraanta folate-ku waxay keentaa isku dheelitirnaan la'aanta asiidhyada nukliyeerka iyo borotiinka, taas oo keenta in la joojiyo koritaanka unugyada iyo kala qaybsanaanta, gaar ahaan unugyada si dhakhso leh u sii kordhaya: dhuuxa lafta, xiidmaha xiidmaha, iwm. nafaqo-xumada, cilladaha lagu dhasho iyo ciladaha korniinka ilmaha. Xiriir adag ayaa lagu muujiyey inta udhaxeysa heerarka folate iyo homocysteine iyo halista cudurada wadnaha iyo xididada.
- 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.
Tags: kalori ka kooban 215 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinada, macdanta, maxaa faa'iido u leh cagaha digaaga, la kariyey, kalooriyada, nafaqooyinka, guryaha waxtarka leh Cagaha digaaga, la kariyey