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 | 376 kCal | 1684 kCal | 22.3% | 5.9% | 448 g |
| borotiin | 82.4 g | 76 g | 108.4% | 28.8% | 92 g |
| Subagga | 0.04 g | 56 g | 0.1% | 140000 g | |
| Karbo | 4.47 g | 219 g | 2% | 0.5% | 4899 g |
| Biyaha | 8.54 g | 2273 g | 0.4% | 0.1% | 26616 g |
| Ash | 4.55 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.037 mg | 1.5 mg | 2.5% | 0.7% | 4054 g |
| Faytamiin B2, riboflavin | 2.316 mg | 1.8 mg | 128.7% | 34.2% | 78 g |
| Faytamiin B4, choline | 8.4 mg | 500 mg | 1.7% | 0.5% | 5952 g |
| Faytamiin B5, pantothenic | 1.958 mg | 5 mg | 39.2% | 10.4% | 255 g |
| Faytamiin B6, pyridoxine | 0.024 mg | 2 mg | 1.2% | 0.3% | 8333 g |
| Faytamiin B9, folate | 96 μg | 400 μg | 24% | 6.4% | 417 g |
| Faytamiin B12, cobalamin | 0.53 μg | 3 μg | 17.7% | 4.7% | 566 g |
| Vitamin PP, MAYA | 0.723 mg | 20 mg | 3.6% | 1% | 2766 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 1116 mg | 2500 mg | 44.6% | 11.9% | 224 g |
| Kaalshiyam, Ca | 89 mg | 1000 mg | 8.9% | 2.4% | 1124 g |
| Magnesium, mg | 72 mg | 400 mg | 18% | 4.8% | 556 g |
| Sodium, Na | 1238 mg | 1300 mg | 95.2% | 25.3% | 105 g |
| Baaruud, S | 824 mg | 1000 mg | 82.4% | 21.9% | 121 g |
| Fosfooraska, P | 89 mg | 800 mg | 11.1% | 3% | 899 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.24 mg | 18 mg | 1.3% | 0.3% | 7500 g |
| Manganese, Mn | 0.05 mg | 2 mg | 2.5% | 0.7% | 4000 g |
| Naxaas, Cu | 170 μg | 1000 μg | 17% | 4.5% | 588 g |
| Selenium, Haddii | 125.1 μg | 55 μg | 227.5% | 60.5% | 44 g |
| Zinc, Zn | 0.16 mg | 12 mg | 1.3% | 0.3% | 7500 g |
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 4.812 g | ~ | |||
| valine | 6.17 g | ~ | |||
| Histidine * | 1.872 g | ~ | |||
| Isoleucine | 5.023 g | ~ | |||
| leucine | 7.172 g | ~ | |||
| lysine | 5.076 g | ~ | |||
| methionine | 3.204 g | ~ | |||
| threonine | 3.665 g | ~ | |||
| tryptophan | 1.266 g | ~ | |||
| phenylalanine | 5.181 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 5.313 g | ~ | |||
| Aspartic acid | 7.291 g | ~ | |||
| glycine | 3.085 g | ~ | |||
| Glutamic acid | 11.496 g | ~ | |||
| Proline | 3.098 g | ~ | |||
| serine | 6.078 g | ~ | |||
| tyrosine | 3.309 g | ~ | |||
| cysteine | 2.044 g | ~ |
Qiimaha tamarta waa 376 kcal.
- tbsp = 7 g (26.3 kcal)
- koob, la sifeeyay = 107 g (402.3 kCal)
Ukun digaag ah oo cad, engegan, budo, oo leh gulukoos la dhimay Fiitamiinada iyo macdanta hodanka ku ah sida: vitamin B2 – 128,7%, vitamin B5 – 39,2%, vitamin B9 – 24%, vitamin B12 – 17,7%, potassium – 44,6%, magnesium – 18%, fosfooraska - 11,1%, copper - 17%, selenium - 227,5%
- 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.
- 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 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 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.
- 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.
- magnesium wuxuu ka qayb qaataa dheef-shiid kiimikaadka, isku-darka borotiinnada, asiidhka nukliyeerka, wuxuu saameyn xasilloon ku leeyahay xuubabka, waxaa lagama maarmaan ah in la ilaaliyo homeostasis ee kaalshiyamka, kaalshiyamka iyo sodium. Maqnaanshaha magnesium wuxuu keenaa hypomagnesemia, halista sii kordheysa ee ah inuu ku dhaco dhiig-kar, wadne xanuun.
- 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.
- 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: Kaloriinta 376 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, sidee bay faa'iido u leedahay? Ukun digaag ah oo cad, qallalan, budo, gulukoos la dhimay, kalooriyada, nafaqooyinka, waxyaabo faa'iido leh