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 | 12 kCal | 1684 kCal | 0.7% | 5.8% | 14033 g |
| borotiin | 1.56 g | 76 g | 2.1% | 17.5% | 4872 g |
| Subagga | 0.16 g | 56 g | 0.3% | 2.5% | 35000 g |
| Karbo | 0.78 g | 219 g | 0.4% | 3.3% | 28077 g |
| Fiilooyinka Alimentary | 1 g | 20 g | 5% | 41.7% | 2000 g |
| Biyaha | 95.55 g | 2273 g | 4.2% | 35% | 2379 g |
| Ash | 0.95 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 212 μg | 900 μg | 23.6% | 196.7% | 425 g |
| alfa Carotene | 1 μg | ~ | |||
| carotenes beta | 2.549 mg | 5 mg | 51% | 425% | 196 g |
| Lutein + Zeaxanthin | 38 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.032 mg | 1.5 mg | 2.1% | 17.5% | 4688 g |
| Faytamiin B2, riboflavin | 0.063 mg | 1.8 mg | 3.5% | 29.2% | 2857 g |
| Faytamiin B4, choline | 12.1 mg | 500 mg | 2.4% | 20% | 4132 g |
| Faytamiin B5, pantothenic | 0.079 mg | 5 mg | 1.6% | 13.3% | 6329 g |
| Faytamiin B6, pyridoxine | 0.166 mg | 2 mg | 8.3% | 69.2% | 1205 g |
| Faytamiin B9, folate | 41 μg | 400 μg | 10.3% | 85.8% | 976 g |
| Faytamiin C, ascorbic | 26 mg | 90 mg | 28.9% | 240.8% | 346 g |
| Faytamiin E, alfa tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 5% | 16667 g |
| Faytamiin K, phylloquinone | 34 μg | 120 μg | 28.3% | 235.8% | 353 g |
| Vitamin PP, MAYA | 0.428 mg | 20 mg | 2.1% | 17.5% | 4673 g |
| Betain | 0.2 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 371 mg | 2500 mg | 14.8% | 123.3% | 674 g |
| Kaalshiyam, Ca | 93 mg | 1000 mg | 9.3% | 77.5% | 1075 g |
| Magnesium, mg | 11 mg | 400 mg | 2.8% | 23.3% | 3636 g |
| Sodium, Na | 34 mg | 1300 mg | 2.6% | 21.7% | 3824 g |
| Baaruud, S | 15.6 mg | 1000 mg | 1.6% | 13.3% | 6410 g |
| Fosfooraska, P | 29 mg | 800 mg | 3.6% | 30% | 2759 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.04 mg | 18 mg | 5.8% | 48.3% | 1731 g |
| Manganese, Mn | 0.144 mg | 2 mg | 7.2% | 60% | 1389 g |
| Naxaas, Cu | 19 μg | 1000 μg | 1.9% | 15.8% | 5263 g |
| Selenium, Haddii | 0.4 μg | 55 μg | 0.7% | 5.8% | 13750 g |
| Zinc, Zn | 0.17 mg | 12 mg | 1.4% | 11.7% | 7059 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 0.83 g | ugu badnaan 100 г | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.087 g | ~ | |||
| valine | 0.069 g | ~ | |||
| Histidine * | 0.027 g | ~ | |||
| Isoleucine | 0.089 g | ~ | |||
| leucine | 0.091 g | ~ | |||
| lysine | 0.093 g | ~ | |||
| methionine | 0.009 g | ~ | |||
| threonine | 0.051 g | ~ | |||
| tryptophan | 0.015 g | ~ | |||
| phenylalanine | 0.046 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.09 g | ~ | |||
| Aspartic acid | 0.112 g | ~ | |||
| glycine | 0.045 g | ~ | |||
| Glutamic acid | 0.374 g | ~ | |||
| Proline | 0.032 g | ~ | |||
| serine | 0.05 g | ~ | |||
| tyrosine | 0.03 g | ~ | |||
| cysteine | 0.017 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.021 g | ugu badnaan 18.7 г | |||
| 12:0 Lauric | 0.001 g | ~ | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.017 g | ~ | |||
| 18: 0 Stearin | 0.001 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.012 g | daqiiqo 16.8 г | 0.1% | 0.8% | |
| 18:1 Olein (omega-9) | 0.011 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.077 g | ka 11.2 in 20.6 | 0.7% | 5.8% | |
| 18: 2 linoleic | 0.031 g | ~ | |||
| 18: 3 Linolenic | 0.041 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.041 g | ka 0.9 in 3.7 | 4.6% | 38.3% | |
| Omega-6 asiidh dufan ah | 0.031 g | ka 4.7 in 16.8 | 0.7% | 5.8% |
Qiimaha tamarta waa 12 kcal.
- koob, la jarjaray = 170 g (20.4 kCal)
Bok-choy (pak-choy, Kaabashka Shiinaha) oo la kariyey, milix la'aan hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 23,6%, beta-carotene - 51%, vitamin C - 28,9%, vitamin K - 28,3%, potassium - 14,8%
- 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 C wuxuu kaqeybqaataa falcelinta diidmada, shaqada nidaamka difaaca jirka, wuxuu kobciyaa nuugista birta. Yaraantu waxay keentaa ciridka oo dabacsan oo dhiig baxa, sanka oo dhiig ka yimaado sababo la xiriira sii kordhisa iyo jajabnaanta xididdada dhiigga.
- 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.
Tags: kalooriga ku jira 12 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa faa'iido u leh Bok-choy (pak-choy, kaabashka Shiinaha) oo la kariyey, milix la'aan, kaloriyo, nafaqooyin, sifooyin waxtar leh Bock-choy (pak-choy, kaabashka Shiinaha) ) la kariyey, milix la'aan