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 | 154 kCal | 1684 kCal | 9.1% | 5.9% | 1094 g |
| borotiin | 10.57 g | 76 g | 13.9% | 9% | 719 g |
| Subagga | 11.66 g | 56 g | 20.8% | 13.5% | 480 g |
| Karbo | 0.64 g | 219 g | 0.3% | 0.2% | 34219 g |
| Biyaha | 76.13 g | 2273 g | 3.3% | 2.1% | 2986 g |
| Ash | 1.01 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 172 μg | 900 μg | 19.1% | 12.4% | 523 g |
| Retinol | 0.169 mg | ~ | |||
| carotenes beta | 0.028 mg | 5 mg | 0.6% | 0.4% | 17857 g |
| beta Cryptoxanthin | 8 μg | ~ | |||
| Lutein + Zeaxanthin | 423 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.034 mg | 1.5 mg | 2.3% | 1.5% | 4412 g |
| Faytamiin B2, riboflavin | 0.386 mg | 1.8 mg | 21.4% | 13.9% | 466 g |
| Faytamiin B4, choline | 247.6 mg | 500 mg | 49.5% | 32.1% | 202 g |
| Faytamiin B5, pantothenic | 1.289 mg | 5 mg | 25.8% | 16.8% | 388 g |
| Faytamiin B6, pyridoxine | 0.143 mg | 2 mg | 7.2% | 4.7% | 1399 g |
| Faytamiin B9, folate | 39 μg | 400 μg | 9.8% | 6.4% | 1026 g |
| Faytamiin B12, cobalamin | 0.76 μg | 3 μg | 25.3% | 16.4% | 395 g |
| Faytamiin D, calciferol | 1.7 μg | 10 μg | 17% | 11% | 588 g |
| Faytamiin D3, cholecalciferol | 1.7 μg | ~ | |||
| Faytamiin E, alfa tocopherol, TE | 1.29 mg | 15 mg | 8.6% | 5.6% | 1163 g |
| beta tocopherol | 0.03 mg | ~ | |||
| Kala duwanaanta 'Tocopherol' | 2.41 mg | ~ | |||
| tocopherol | 0.74 mg | ~ | |||
| Faytamiin K, phylloquinone | 4.5 μg | 120 μg | 3.8% | 2.5% | 2667 g |
| Vitamin PP, MAYA | 0.064 mg | 20 mg | 0.3% | 0.2% | 31250 g |
| Betain | 0.2 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 117 mg | 2500 mg | 4.7% | 3.1% | 2137 g |
| Kaalshiyam, Ca | 48 mg | 1000 mg | 4.8% | 3.1% | 2083 g |
| Magnesium, mg | 11 mg | 400 mg | 2.8% | 1.8% | 3636 g |
| Sodium, Na | 155 mg | 1300 mg | 11.9% | 7.7% | 839 g |
| Baaruud, S | 105.7 mg | 1000 mg | 10.6% | 6.9% | 946 g |
| Fosfooraska, P | 167 mg | 800 mg | 20.9% | 13.6% | 479 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.48 mg | 18 mg | 8.2% | 5.3% | 1216 g |
| Manganese, Mn | 0.024 mg | 2 mg | 1.2% | 0.8% | 8333 g |
| Naxaas, Cu | 63 μg | 1000 μg | 6.3% | 4.1% | 1587 g |
| Selenium, Haddii | 25.8 μg | 55 μg | 46.9% | 30.5% | 213 g |
| Fluorine, F | 21.2 μg | 4000 μg | 0.5% | 0.3% | 18868 g |
| Zinc, Zn | 1.09 mg | 12 mg | 9.1% | 5.9% | 1101 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 0.31 g | ugu badnaan 100 г | |||
| Gulukoos (dextrose) | 0.31 g | ~ | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.69 g | ~ | |||
| valine | 0.722 g | ~ | |||
| Histidine * | 0.26 g | ~ | |||
| Isoleucine | 0.565 g | ~ | |||
| leucine | 0.913 g | ~ | |||
| lysine | 0.767 g | ~ | |||
| methionine | 0.319 g | ~ | |||
| threonine | 0.467 g | ~ | |||
| tryptophan | 0.14 g | ~ | |||
| phenylalanine | 0.572 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.618 g | ~ | |||
| Aspartic acid | 1.117 g | ~ | |||
| glycine | 0.363 g | ~ | |||
| Glutamic acid | 1.407 g | ~ | |||
| Proline | 0.431 g | ~ | |||
| serine | 0.817 g | ~ | |||
| tyrosine | 0.42 g | ~ | |||
| cysteine | 0.229 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 313 mg | ugu badnaan 300 mg | |||
| phytosterols | 10 mg | ~ | |||
| Acid dufan leh | |||||
| jinsi | 0.709 g | ugu badnaan 1.9 г | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 3.319 g | ugu badnaan 18.7 г | |||
| 4: 0 Saliid | 0.003 g | ~ | |||
| 8: 0 Xaraash | 0.003 g | ~ | |||
| 10: 0 Dabaysha | 0.005 g | ~ | |||
| 14: 0 Myristic | 0.03 g | ~ | |||
| 15: 0 Pentadecanoic | 0.008 g | ~ | |||
| 16: 0 Palmitic | 2.259 g | ~ | |||
| 17-0 margarine | 0.021 g | ~ | |||
| 18: 0 Stearin | 0.963 g | ~ | |||
| 20:0 Arachinic | 0.014 g | ~ | |||
| 22: 0 Bilow | 0.009 g | ~ | |||
| 24: 0 Lignoceric | 0.004 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 4.843 g | daqiiqo 16.8 г | 28.8% | 18.7% | |
| 14: 1 Myristoleic | 0.006 g | ~ | |||
| 16: 1 Palmitoleic | 0.171 g | ~ | |||
| 17: 1 Heptadecene | 0.012 g | ~ | |||
| 18:1 Olein (omega-9) | 4.626 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.029 g | ~ | |||
| Aysidooyinka dufanka badan leh | 2.712 g | ka 11.2 in 20.6 | 24.2% | 15.7% | |
| 18: 2 linoleic | 2.319 g | ~ | |||
| 18: 3 Linolenic | 0.133 g | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.015 g | ~ | |||
| 20:3 Eicosatriene | 0.02 g | ~ | |||
| 20: 4 Arachidonic | 0.158 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.188 g | ka 0.9 in 3.7 | 20.9% | 13.6% | |
| 22: 4 Docosatetraene, Omega-6 | 0.011 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.006 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.049 g | ~ | |||
| Omega-6 asiidh dufan ah | 2.523 g | ka 4.7 in 16.8 | 53.7% | 34.9% |
Qiimaha tamarta waa 154 kcal.
- tbsp = 15 g (23.1 kcal)
- weyn = 61 gr (93.9 kcal)
Ukun digaag, omelet hodan ku ah fiitamiinada iyo macdanta sida: fitamiin A - 19,1%, vitamin B2 - 21,4%, choline - 49,5%, vitamin B5 - 25,8%, vitamin B12 - 25,3%, vitamin D - 17%, fosfooraska - 20,9%, selenium - 46,9%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- Vitamin B2 wuxuu kaqeybqaataa falcelinta diidmada, wuxuu kobciyaa xasaasiyadda midabka ee falanqeeyaha muuqaalka iyo laqabsiga mugdiga ah. Qaadashada fiitamiin B2 oo aan ku filnayn waxaa weheliya xadgudub xaaladda maqaarka, xuubabka xaragada, iftiinka daciifka ah iyo aragga fiidkii.
- Mixed waa qayb ka mid ah lecithin, wuxuu door ka ciyaaraa isku-dhafka iyo dheef-shiid kiimikaadka fosfoofiyad ee beerka, waa isha laga helo kooxaha methyl ee bilaashka ah, waxay u dhaqmaan sidii cunsur lipotropic ah.
- 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 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.
- Vitamin D wuxuu hayaa homeostasis ee kaalshiyamka iyo fosfooraska, wuxuu fuliyaa habsocodka macdanta lafaha. Faytamiin D yaridu waxay keentaa dheef-shiid kiimikaad hooseeya ee kalsiyum iyo fosfooraska lafaha, kordhinta kala-goynta unugyada lafaha, taasoo horseedaysa halista sii kordheysa ee lafo-beelka
- 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.
Tags: Kalori ka kooban 154 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinada, macdanta, maxaa faa iido leh? Ukunta digaaga, omelet, kalooriyada, nafaqooyinka, guryaha waxtarka ukun digaag, omelet