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 | 30 kCal | 1684 kCal | 1.8% | 6% | 5613 g |
| borotiin | 0.73 g | 76 g | 1% | 3.3% | 10411 g |
| Subagga | 0.09 g | 56 g | 0.2% | 0.7% | 62222 g |
| Karbo | 5.94 g | 219 g | 2.7% | 9% | 3687 g |
| Fiilooyinka Alimentary | 1.2 g | 20 g | 6% | 20% | 1667 g |
| Biyaha | 91.3 g | 2273 g | 4% | 13.3% | 2490 g |
| Ash | 0.74 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 1 μg | 900 μg | 0.1% | 0.3% | 90000 g |
| carotenes beta | 0.014 mg | 5 mg | 0.3% | 1% | 35714 g |
| Fiitamiin B1, thiamine | 0.01 mg | 1.5 mg | 0.7% | 2.3% | 15000 g |
| Faytamiin B2, riboflavin | 0.038 mg | 1.8 mg | 2.1% | 7% | 4737 g |
| Faytamiin B4, choline | 7.2 mg | 500 mg | 1.4% | 4.7% | 6944 g |
| Faytamiin B5, pantothenic | 0.15 mg | 5 mg | 3% | 10% | 3333 g |
| Faytamiin B6, pyridoxine | 0.055 mg | 2 mg | 2.8% | 9.3% | 3636 g |
| Faytamiin B9, folate | 29 μg | 400 μg | 7.3% | 24.3% | 1379 g |
| Faytamiin C, ascorbic | 2.8 mg | 90 mg | 3.1% | 10.3% | 3214 g |
| Faytamiin E, alfa tocopherol, TE | 0.03 mg | 15 mg | 0.2% | 0.7% | 50000 g |
| Faytamiin K, phylloquinone | 0.2 μg | 120 μg | 0.2% | 0.7% | 60000 g |
| Vitamin PP, MAYA | 0.151 mg | 20 mg | 0.8% | 2.7% | 13245 g |
| Betain | 228.1 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 159 mg | 2500 mg | 6.4% | 21.3% | 1572 g |
| Kaalshiyam, Ca | 18 mg | 1000 mg | 1.8% | 6% | 5556 g |
| Magnesium, mg | 18 mg | 400 mg | 4.5% | 15% | 2222 g |
| Sodium, Na | 143 mg | 1300 mg | 11% | 36.7% | 909 g |
| Baaruud, S | 7.3 mg | 1000 mg | 0.7% | 2.3% | 13699 g |
| Fosfooraska, P | 15 mg | 800 mg | 1.9% | 6.3% | 5333 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.73 mg | 18 mg | 4.1% | 13.7% | 2466 g |
| Manganese, Mn | 0.411 mg | 2 mg | 20.6% | 68.7% | 487 g |
| Naxaas, Cu | 43 μg | 1000 μg | 4.3% | 14.3% | 2326 g |
| Selenium, Haddii | 0.1 μg | 55 μg | 0.2% | 0.7% | 55000 g |
| Fluorine, F | 26.3 μg | 4000 μg | 0.7% | 2.3% | 15209 g |
| Zinc, Zn | 0.34 mg | 12 mg | 2.8% | 9.3% | 3529 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 6.53 g | ugu badnaan 100 г | |||
| galactose | 0.8 g | ~ | |||
| Gulukoos (dextrose) | 0.28 g | ~ | |||
| sukrose | 5.25 g | ~ | |||
| fructose | 0.2 g | ~ | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.021 g | ~ | |||
| valine | 0.028 g | ~ | |||
| Histidine * | 0.011 g | ~ | |||
| Isoleucine | 0.024 g | ~ | |||
| leucine | 0.034 g | ~ | |||
| lysine | 0.029 g | ~ | |||
| methionine | 0.009 g | ~ | |||
| threonine | 0.023 g | ~ | |||
| tryptophan | 0.01 g | ~ | |||
| phenylalanine | 0.023 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.03 g | ~ | |||
| Aspartic acid | 0.058 g | ~ | |||
| glycine | 0.015 g | ~ | |||
| Glutamic acid | 0.213 g | ~ | |||
| Proline | 0.02 g | ~ | |||
| serine | 0.029 g | ~ | |||
| tyrosine | 0.019 g | ~ | |||
| cysteine | 0.01 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.011 g | ugu badnaan 18.7 г | |||
| 16: 0 Palmitic | 0.011 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.013 g | daqiiqo 16.8 г | 0.1% | 0.3% | |
| 18:1 Olein (omega-9) | 0.013 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.025 g | ka 11.2 in 20.6 | 0.2% | 0.7% | |
| 18: 2 linoleic | 0.023 g | ~ | |||
| 18: 3 Linolenic | 0.002 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.002 g | ka 0.9 in 3.7 | 0.2% | 0.7% | |
| Omega-6 asiidh dufan ah | 0.023 g | ka 4.7 in 16.8 | 0.5% | 1.7% |
Qiimaha tamarta waa 30 kcal.
- koob = 246 g (73.8 kCal)
Xididdo, qasacadaysan hodan ku ah fiitamiinnada iyo macdanta sida: manganese - 20,6%
- 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 30 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanaha, maxay yihiin faa'iidooyinka xididdada qasacadaysan, kaloriyada, nafaqooyinka, guryaha waxtarka leh