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 | 22 kCal | 1684 kCal | 1.3% | 5.9% | 7655 g |
| borotiin | 2.4 g | 76 g | 3.2% | 14.5% | 3167 g |
| Subagga | 0.22 g | 56 g | 0.4% | 1.8% | 25455 g |
| Karbo | 2.11 g | 219 g | 1% | 4.5% | 10379 g |
| Fiilooyinka Alimentary | 2 g | 20 g | 10% | 45.5% | 1000 g |
| Biyaha | 92.63 g | 2273 g | 4.1% | 18.6% | 2454 g |
| Ash | 0.63 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 50 μg | 900 μg | 5.6% | 25.5% | 1800 g |
| carotenes beta | 0.604 mg | 5 mg | 12.1% | 55% | 828 g |
| Lycopene | 30 μg | ~ | |||
| Lutein + Zeaxanthin | 771 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.162 mg | 1.5 mg | 10.8% | 49.1% | 926 g |
| Faytamiin B2, riboflavin | 0.139 mg | 1.8 mg | 7.7% | 35% | 1295 g |
| Faytamiin B4, choline | 26.1 mg | 500 mg | 5.2% | 23.6% | 1916 g |
| Faytamiin B5, pantothenic | 0.225 mg | 5 mg | 4.5% | 20.5% | 2222 g |
| Faytamiin B6, pyridoxine | 0.079 mg | 2 mg | 4% | 18.2% | 2532 g |
| Faytamiin B9, folate | 149 μg | 400 μg | 37.3% | 169.5% | 268 g |
| Faytamiin C, ascorbic | 7.7 mg | 90 mg | 8.6% | 39.1% | 1169 g |
| Faytamiin E, alfa tocopherol, TE | 1.5 mg | 15 mg | 10% | 45.5% | 1000 g |
| beta tocopherol | 0.02 mg | ~ | |||
| Kala duwanaanta 'Tocopherol' | 0.21 mg | ~ | |||
| Faytamiin K, phylloquinone | 50.6 μg | 120 μg | 42.2% | 191.8% | 237 g |
| Vitamin PP, MAYA | 1.084 mg | 20 mg | 5.4% | 24.5% | 1845 g |
| Betain | 0.9 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 224 mg | 2500 mg | 9% | 40.9% | 1116 g |
| Kaalshiyam, Ca | 23 mg | 1000 mg | 2.3% | 10.5% | 4348 g |
| Magnesium, mg | 14 mg | 400 mg | 3.5% | 15.9% | 2857 g |
| Sodium, Na | 14 mg | 1300 mg | 1.1% | 5% | 9286 g |
| Baaruud, S | 24 mg | 1000 mg | 2.4% | 10.9% | 4167 g |
| Fosfooraska, P | 54 mg | 800 mg | 6.8% | 30.9% | 1481 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.91 mg | 18 mg | 5.1% | 23.2% | 1978 g |
| Manganese, Mn | 0.154 mg | 2 mg | 7.7% | 35% | 1299 g |
| Naxaas, Cu | 165 μg | 1000 μg | 16.5% | 75% | 606 g |
| Selenium, Haddii | 6.1 μg | 55 μg | 11.1% | 50.5% | 902 g |
| Fluorine, F | 21.9 μg | 4000 μg | 0.5% | 2.3% | 18265 g |
| Zinc, Zn | 0.6 mg | 12 mg | 5% | 22.7% | 2000 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 1.3 g | ugu badnaan 100 г | |||
| Gulukoos (dextrose) | 0.42 g | ~ | |||
| sukrose | 0.08 g | ~ | |||
| fructose | 0.79 g | ~ | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.099 g | ~ | |||
| valine | 0.125 g | ~ | |||
| Histidine * | 0.053 g | ~ | |||
| Isoleucine | 0.082 g | ~ | |||
| leucine | 0.14 g | ~ | |||
| lysine | 0.113 g | ~ | |||
| methionine | 0.034 g | ~ | |||
| threonine | 0.092 g | ~ | |||
| tryptophan | 0.029 g | ~ | |||
| phenylalanine | 0.082 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.125 g | ~ | |||
| Aspartic acid | 0.555 g | ~ | |||
| glycine | 0.101 g | ~ | |||
| Glutamic acid | 0.255 g | ~ | |||
| Proline | 0.077 g | ~ | |||
| serine | 0.116 g | ~ | |||
| tyrosine | 0.057 g | ~ | |||
| cysteine | 0.034 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.048 g | ugu badnaan 18.7 г | |||
| 16: 0 Palmitic | 0.048 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.105 g | ka 11.2 in 20.6 | 0.9% | 4.1% | |
| 18: 2 linoleic | 0.076 g | ~ | |||
| 18: 3 Linolenic | 0.029 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.029 g | ka 0.9 in 3.7 | 3.2% | 14.5% | |
| Omega-6 asiidh dufan ah | 0.076 g | ka 4.7 in 16.8 | 1.6% | 7.3% |
Qiimaha tamarta waa 22 kcal.
- 0,5 koob = 90 g (19.8 kCal)
- 4 waran (1/2 ″ salka) = 60 g (13.2 kCal)
Geed -bisil, la kariyey hodan ku ah fiitamiinnada iyo macdanta sida: beta-carotene - 12,1%, vitamin B9 - 37,3%, vitamin K - 42,2%, copper - 16,5%, selenium - 11,1%
- B-carotene waa provitamin A wuxuuna leeyahay astaamo antioxidant ah. 6 mcg ee beta-carotene waxay u dhigantaa 1 mcg oo fitamiin A.
- 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.
- copper waa qayb ka mid ah enzymes leh firfircooni firfircoon oo ku lug leh dheef-shiid kiimikaadka birta, waxay kicisaa nuugista borotiinka iyo karbohaydraytyada. Wuxuu ka qayb qaataa geeddi-socodka bixinta unugyada jirka bini'aadamka oo leh oksijiin. Yaraanta waxaa lagu muujiyaa cilado ku yimid sameynta nidaamka wadnaha iyo qalfoofka, horumarinta unugyada isku xirka dysplasia.
- 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.
Tags: kalooriga ku jira 22 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa faa'iido u leh Geed -geedka, la kariyey, kaloriyada, nafaqooyinka, sifooyinka waxtarka leh Asparagus, la kariyey