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 | 19 kCal | 1684 kCal | 1.1% | 5.8% | 8863 g |
| borotiin | 0.84 g | 76 g | 1.1% | 5.8% | 9048 g |
| Subagga | 0.18 g | 56 g | 0.3% | 1.6% | 31111 g |
| Karbo | 2.32 g | 219 g | 1.1% | 5.8% | 9440 g |
| Fiilooyinka Alimentary | 2 g | 20 g | 10% | 52.6% | 1000 g |
| Biyaha | 93.95 g | 2273 g | 4.1% | 21.6% | 2419 g |
| Ash | 0.71 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 6 μg | 900 μg | 0.7% | 3.7% | 15000 g |
| carotenes beta | 0.068 mg | 5 mg | 1.4% | 7.4% | 7353 g |
| Lutein + Zeaxanthin | 1323 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.051 mg | 1.5 mg | 3.4% | 17.9% | 2941 g |
| Faytamiin B2, riboflavin | 0.053 mg | 1.8 mg | 2.9% | 15.3% | 3396 g |
| Faytamiin B4, choline | 10.8 mg | 500 mg | 2.2% | 11.6% | 4630 g |
| Faytamiin B5, pantothenic | 0.193 mg | 5 mg | 3.9% | 20.5% | 2591 g |
| Faytamiin B6, pyridoxine | 0.041 mg | 2 mg | 2.1% | 11.1% | 4878 g |
| Faytamiin B9, folate | 51 μg | 400 μg | 12.8% | 67.4% | 784 g |
| Faytamiin C, ascorbic | 33 mg | 90 mg | 36.7% | 193.2% | 273 g |
| Faytamiin E, alfa tocopherol, TE | 0.14 mg | 15 mg | 0.9% | 4.7% | 10714 g |
| Faytamiin K, phylloquinone | 4.8 μg | 120 μg | 4% | 21.1% | 2500 g |
| Vitamin PP, MAYA | 0.28 mg | 20 mg | 1.4% | 7.4% | 7143 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 319 mg | 2500 mg | 12.8% | 67.4% | 784 g |
| Kaalshiyam, Ca | 9 mg | 1000 mg | 0.9% | 4.7% | 11111 g |
| Magnesium, mg | 16 mg | 400 mg | 4% | 21.1% | 2500 g |
| Sodium, Na | 6 mg | 1300 mg | 0.5% | 2.6% | 21667 g |
| Baaruud, S | 8.4 mg | 1000 mg | 0.8% | 4.2% | 11905 g |
| Fosfooraska, P | 36 mg | 800 mg | 4.5% | 23.7% | 2222 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.38 mg | 18 mg | 2.1% | 11.1% | 4737 g |
| Manganese, Mn | 0.086 mg | 2 mg | 4.3% | 22.6% | 2326 g |
| Naxaas, Cu | 33 μg | 1000 μg | 3.3% | 17.4% | 3030 g |
| Selenium, Haddii | 0.2 μg | 55 μg | 0.4% | 2.1% | 27500 g |
| Zinc, Zn | 0.77 mg | 12 mg | 6.4% | 33.7% | 1558 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 1.95 g | ugu badnaan 100 г | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.014 g | ugu badnaan 18.7 г | |||
| 16: 0 Palmitic | 0.01 g | ~ | |||
| 18: 0 Stearin | 0.004 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.033 g | daqiiqo 16.8 г | 0.2% | 1.1% | |
| 18:1 Olein (omega-9) | 0.033 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.078 g | ka 11.2 in 20.6 | 0.7% | 3.7% | |
| 18: 2 linoleic | 0.078 g | ~ | |||
| Omega-6 asiidh dufan ah | 0.078 g | ka 4.7 in 16.8 | 1.7% | 8.9% |
Qiimaha tamarta waa 19 kcal.
- koob (1/2 ″ gogo ') = 124 g (23.6 kCal)
- 0,5 koob (1/2 ″ gogo ') = 62 g (11.8 kCal)
Goortii qadhaadh ee Shiinaha, miraha la karkariyey oo aan cusbo lahayn hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin B9 - 12,8%, fiitamiin C - 36,7%, potassium - 12,8%
- 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 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.
- 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: Kalori ka kooban 19 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinada, macdanta, sababta gourdhka qadhaadh ee Shiinuhu u yahay mid waxtar leh, miraha la kariyey oo aan milix lahayn, kalooriyada, nafaqooyinka, guryaha waxtarka leh gour qadhaadh Shiinaha, miraha la kariyey ee aan milixdu