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 | 315 kCal | 1684 kCal | 18.7% | 5.9% | 535 g |
| borotiin | 12.78 g | 76 g | 16.8% | 5.3% | 595 g |
| Subagga | 28.19 g | 56 g | 50.3% | 16% | 199 g |
| Karbo | 1.69 g | 219 g | 0.8% | 0.3% | 12959 g |
| Biyaha | 54.4 g | 2273 g | 2.4% | 0.8% | 4178 g |
| Ash | 2.93 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.46 mg | 1.5 mg | 30.7% | 9.7% | 326 g |
| Faytamiin B2, riboflavin | 0.154 mg | 1.8 mg | 8.6% | 2.7% | 1169 g |
| Faytamiin B5, pantothenic | 0.302 mg | 5 mg | 6% | 1.9% | 1656 g |
| Faytamiin B6, pyridoxine | 0.16 mg | 2 mg | 8% | 2.5% | 1250 g |
| Faytamiin B9, folate | 3 μg | 400 μg | 0.8% | 0.3% | 13333 g |
| Faytamiin B12, cobalamin | 1.08 μg | 3 μg | 36% | 11.4% | 278 g |
| Vitamin PP, MAYA | 3.014 mg | 20 mg | 15.1% | 4.8% | 664 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 239 mg | 2500 mg | 9.6% | 3% | 1046 g |
| Kaalshiyam, Ca | 8 mg | 1000 mg | 0.8% | 0.3% | 12500 g |
| Magnesium, mg | 10 mg | 400 mg | 2.5% | 0.8% | 4000 g |
| Sodium, Na | 1088 mg | 1300 mg | 83.7% | 26.6% | 119 g |
| Baaruud, S | 127.8 mg | 1000 mg | 12.8% | 4.1% | 782 g |
| Fosfooraska, P | 149 mg | 800 mg | 18.6% | 5.9% | 537 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.05 mg | 18 mg | 5.8% | 1.8% | 1714 g |
| Manganese, Mn | 0.023 mg | 2 mg | 1.2% | 0.4% | 8696 g |
| Naxaas, Cu | 70 μg | 1000 μg | 7% | 2.2% | 1429 g |
| Selenium, Haddii | 15.8 μg | 55 μg | 28.7% | 9.1% | 348 g |
| Zinc, Zn | 1.57 mg | 12 mg | 13.1% | 4.2% | 764 g |
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.824 g | ~ | |||
| valine | 0.556 g | ~ | |||
| Histidine * | 0.466 g | ~ | |||
| Isoleucine | 0.558 g | ~ | |||
| leucine | 1.01 g | ~ | |||
| lysine | 1.086 g | ~ | |||
| methionine | 0.337 g | ~ | |||
| threonine | 0.569 g | ~ | |||
| tryptophan | 0.149 g | ~ | |||
| phenylalanine | 0.542 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.751 g | ~ | |||
| Aspartic acid | 1.205 g | ~ | |||
| glycine | 0.658 g | ~ | |||
| Glutamic acid | 2.051 g | ~ | |||
| Proline | 0.546 g | ~ | |||
| serine | 0.519 g | ~ | |||
| tyrosine | 0.419 g | ~ | |||
| cysteine | 0.172 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 70 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 10.13 g | ugu badnaan 18.7 г | |||
| 10: 0 Dabaysha | 0.02 g | ~ | |||
| 12:0 Lauric | 0.06 g | ~ | |||
| 14: 0 Myristic | 0.37 g | ~ | |||
| 16: 0 Palmitic | 6.32 g | ~ | |||
| 18: 0 Stearin | 3.31 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 13.26 g | daqiiqo 16.8 г | 78.9% | 25% | |
| 16: 1 Palmitoleic | 0.89 g | ~ | |||
| 18:1 Olein (omega-9) | 12.37 g | ~ | |||
| Aysidooyinka dufanka badan leh | 3.04 g | ka 11.2 in 20.6 | 27.1% | 8.6% | |
| 18: 2 linoleic | 2.62 g | ~ | |||
| 18: 3 Linolenic | 0.29 g | ~ | |||
| 20: 4 Arachidonic | 0.13 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.29 g | ka 0.9 in 3.7 | 32.2% | 10.2% | |
| Omega-6 asiidh dufan ah | 2.75 g | ka 4.7 in 16.8 | 58.5% | 18.6% |
Qiimaha tamarta waa 315 kcal.
- oz = 28.35 g (89.3 kcal)
- dufan = 65 g (204.8 kCal)
Ham oo la jarjaray hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin B1 - 30,7%, fiitamiin B12 - 36%, fiitamiin PP - 15,1%, fosfooraska - 18,6%, selenium - 28,7%, zinc - 13,1%
- Vitamin B1 waa qayb ka mid ah enzymes-ka ugu muhiimsan ee karbohaydrayt iyo tamar-shiid, taas oo jidhka siisa tamar iyo walxo caag ah, iyo sidoo kale dheef-shiid kiimikaad amino acids oo isku xidhan. Faytamiin la’aantani waxay horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheefshiidka iyo wadnaha
- 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.
- 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.
- 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.
- 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.
Tags: waxa ku jira kalooriga 315 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa faaido leh Ham, Calories, nafaqooyinka, guryaha waxtarka leh