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 | 17 kCal | 1684 kCal | 1% | 5.9% | 9906 g |
| borotiin | 1.25 g | 76 g | 1.6% | 9.4% | 6080 g |
| Subagga | 0.2 g | 56 g | 0.4% | 2.4% | 28000 g |
| Karbo | 0.25 g | 219 g | 0.1% | 0.6% | 87600 g |
| Fiilooyinka Alimentary | 3.1 g | 20 g | 15.5% | 91.2% | 645 g |
| Biyaha | 93.79 g | 2273 g | 4.1% | 24.1% | 2423 g |
| Ash | 1.41 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 108 μg | 900 μg | 12% | 70.6% | 833 g |
| carotenes beta | 1.3 mg | 5 mg | 26% | 152.9% | 385 g |
| Fiitamiin B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 31.2% | 1875 g |
| Faytamiin B2, riboflavin | 0.075 mg | 1.8 mg | 4.2% | 24.7% | 2400 g |
| Faytamiin B4, choline | 16.8 mg | 500 mg | 3.4% | 20% | 2976 g |
| Faytamiin B5, pantothenic | 0.9 mg | 5 mg | 18% | 105.9% | 556 g |
| Faytamiin B6, pyridoxine | 0.02 mg | 2 mg | 1% | 5.9% | 10000 g |
| Faytamiin B9, folate | 142 μg | 400 μg | 35.5% | 208.8% | 282 g |
| Faytamiin C, ascorbic | 6.5 mg | 90 mg | 7.2% | 42.4% | 1385 g |
| Faytamiin E, alfa tocopherol, TE | 0.44 mg | 15 mg | 2.9% | 17.1% | 3409 g |
| Faytamiin K, phylloquinone | 231 μg | 120 μg | 192.5% | 1132.4% | 52 g |
| Vitamin PP, MAYA | 0.4 mg | 20 mg | 2% | 11.8% | 5000 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 314 mg | 2500 mg | 12.6% | 74.1% | 796 g |
| Kaalshiyam, Ca | 52 mg | 1000 mg | 5.2% | 30.6% | 1923 g |
| Magnesium, mg | 15 mg | 400 mg | 3.8% | 22.4% | 2667 g |
| Sodium, Na | 22 mg | 1300 mg | 1.7% | 10% | 5909 g |
| Baaruud, S | 12.5 mg | 1000 mg | 1.3% | 7.6% | 8000 g |
| Fosfooraska, P | 28 mg | 800 mg | 3.5% | 20.6% | 2857 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.83 mg | 18 mg | 4.6% | 27.1% | 2169 g |
| Manganese, Mn | 0.42 mg | 2 mg | 21% | 123.5% | 476 g |
| Naxaas, Cu | 99 μg | 1000 μg | 9.9% | 58.2% | 1010 g |
| Selenium, Haddii | 0.2 μg | 55 μg | 0.4% | 2.4% | 27500 g |
| Zinc, Zn | 0.79 mg | 12 mg | 6.6% | 38.8% | 1519 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 0.25 g | ugu badnaan 100 г | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.062 g | ~ | |||
| valine | 0.063 g | ~ | |||
| Histidine * | 0.023 g | ~ | |||
| Isoleucine | 0.072 g | ~ | |||
| leucine | 0.098 g | ~ | |||
| lysine | 0.063 g | ~ | |||
| methionine | 0.014 g | ~ | |||
| threonine | 0.05 g | ~ | |||
| tryptophan | 0.005 g | ~ | |||
| phenylalanine | 0.053 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.062 g | ~ | |||
| Aspartic acid | 0.13 g | ~ | |||
| glycine | 0.058 g | ~ | |||
| Glutamic acid | 0.166 g | ~ | |||
| Proline | 0.059 g | ~ | |||
| serine | 0.049 g | ~ | |||
| tyrosine | 0.04 g | ~ | |||
| cysteine | 0.01 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.048 g | ugu badnaan 18.7 г | |||
| 14: 0 Myristic | 0.003 g | ~ | |||
| 16: 0 Palmitic | 0.041 g | ~ | |||
| 18: 0 Stearin | 0.002 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.004 g | daqiiqo 16.8 г | |||
| 18:1 Olein (omega-9) | 0.004 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.087 g | ka 11.2 in 20.6 | 0.8% | 4.7% | |
| 18: 2 linoleic | 0.075 g | ~ | |||
| 18: 3 Linolenic | 0.013 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.013 g | ka 0.9 in 3.7 | 1.4% | 8.2% | |
| Omega-6 asiidh dufan ah | 0.075 g | ka 4.7 in 16.8 | 1.6% | 9.4% |
Qiimaha tamarta waa 17 kcal.
- 0,5 koob, la jarjarey = 25 g (4.3 kCal)
- madaxa = 513 g (87.2 kCal)
Salad cagaaran (dhammaad) hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 12%, beta-carotene - 26%, vitamin B5 - 18%, vitamin B9 - 35,5%, vitamin K - 192,5%, potassium - 12,6%, manganese - 21%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- B-carotene waa provitamin A wuxuuna leeyahay astaamo antioxidant ah. 6 mcg ee beta-carotene waxay u dhigantaa 1 mcg oo fitamiin A.
- 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 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 K wuxuu nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseedaa kororka waqtiga xinjirowga dhiigga, hoos udhaca maadada prothrombin ee dhiiga.
- 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.
- 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.
Tags: kalooriga ku jira 17 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanaha, maxay yihiin faa'iidooyinka salad chicory (dhamaadka), kaloriyada, nafaqooyinka, sifooyinka waxtarka leh ee chicory salad (dhamaadka)