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 | 333 kCal | 1684 kCal | 19.8% | 5.9% | 506 g |
| borotiin | 19.77 g | 76 g | 26% | 7.8% | 384 g |
| Subagga | 14.59 g | 56 g | 26.1% | 7.8% | 384 g |
| Karbo | 11.9 g | 219 g | 5.4% | 1.6% | 1840 g |
| Fiilooyinka Alimentary | 38 g | 20 g | 190% | 57.1% | 53 g |
| Biyaha | 9.87 g | 2273 g | 0.4% | 0.1% | 23029 g |
| Ash | 5.87 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 18 μg | 900 μg | 2% | 0.6% | 5000 g |
| alfa Carotene | 8 μg | ~ | |||
| carotenes beta | 0.206 mg | 5 mg | 4.1% | 1.2% | 2427 g |
| beta Cryptoxanthin | 16 μg | ~ | |||
| Lycopene | 20 μg | ~ | |||
| Lutein + Zeaxanthin | 454 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.383 mg | 1.5 mg | 25.5% | 7.7% | 392 g |
| Faytamiin B2, riboflavin | 0.379 mg | 1.8 mg | 21.1% | 6.3% | 475 g |
| Faytamiin B4, choline | 24.7 mg | 500 mg | 4.9% | 1.5% | 2024 g |
| Faytamiin B6, pyridoxine | 0.36 mg | 2 mg | 18% | 5.4% | 556 g |
| Faytamiin B9, folate | 10 μg | 400 μg | 2.5% | 0.8% | 4000 g |
| Faytamiin C, ascorbic | 21 mg | 90 mg | 23.3% | 7% | 429 g |
| Faytamiin E, alfa tocopherol, TE | 2.5 mg | 15 mg | 16.7% | 5% | 600 g |
| Vitamin PP, MAYA | 3.606 mg | 20 mg | 18% | 5.4% | 555 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 1351 mg | 2500 mg | 54% | 16.2% | 185 g |
| Kaalshiyam, Ca | 689 mg | 1000 mg | 68.9% | 20.7% | 145 g |
| Magnesium, mg | 258 mg | 400 mg | 64.5% | 19.4% | 155 g |
| Sodium, Na | 17 mg | 1300 mg | 1.3% | 0.4% | 7647 g |
| Baaruud, S | 197.7 mg | 1000 mg | 19.8% | 5.9% | 506 g |
| Fosfooraska, P | 568 mg | 800 mg | 71% | 21.3% | 141 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 16.23 mg | 18 mg | 90.2% | 27.1% | 111 g |
| Manganese, Mn | 1.3 mg | 2 mg | 65% | 19.5% | 154 g |
| Naxaas, Cu | 910 μg | 1000 μg | 91% | 27.3% | 110 g |
| Selenium, Haddii | 12.1 μg | 55 μg | 22% | 6.6% | 455 g |
| Zinc, Zn | 5.5 mg | 12 mg | 45.8% | 13.8% | 218 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 0.64 g | ugu badnaan 100 г | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 1.252 g | ~ | |||
| valine | 1.037 g | ~ | |||
| Histidine * | 0.55 g | ~ | |||
| Isoleucine | 0.826 g | ~ | |||
| leucine | 1.218 g | ~ | |||
| lysine | 1.031 g | ~ | |||
| methionine | 0.361 g | ~ | |||
| threonine | 0.756 g | ~ | |||
| tryptophan | 0.244 g | ~ | |||
| phenylalanine | 0.867 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.914 g | ~ | |||
| Aspartic acid | 2.084 g | ~ | |||
| glycine | 1.322 g | ~ | |||
| Glutamic acid | 3.169 g | ~ | |||
| Proline | 0.917 g | ~ | |||
| serine | 0.946 g | ~ | |||
| tyrosine | 0.642 g | ~ | |||
| cysteine | 0.329 g | ~ | |||
| Istaroollada | |||||
| phytosterols | 76 mg | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.62 g | ugu badnaan 18.7 г | |||
| 10: 0 Dabaysha | 0.01 g | ~ | |||
| 12:0 Lauric | 0.01 g | ~ | |||
| 14: 0 Myristic | 0.04 g | ~ | |||
| 16: 0 Palmitic | 0.4 g | ~ | |||
| 18: 0 Stearin | 0.11 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 7.125 g | daqiiqo 16.8 г | 42.4% | 12.7% | |
| 16: 1 Palmitoleic | 0.09 g | ~ | |||
| 18:1 Olein (omega-9) | 7.035 g | ~ | |||
| Aysidooyinka dufanka badan leh | 3.272 g | ka 11.2 in 20.6 | 29.2% | 8.8% | |
| 18: 2 linoleic | 3.122 g | ~ | |||
| 18: 3 Linolenic | 0.15 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.15 g | ka 0.9 in 3.7 | 16.7% | 5% | |
| Omega-6 asiidh dufan ah | 3.122 g | ka 4.7 in 16.8 | 66.4% | 19.9% |
Qiimaha tamarta waa 333 kcal.
- tbsp = 6.7 g (22.3 kcal)
- tsp = 2.1 g (7 kcal)
Kumin, abuurka hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin B1 - 25,5%, fiitamiin B2 - 21,1%, fiitamiin B6 - 18%, fiitamiin C - 23,3%, fiitamiin E - 16,7%, fiitamiin PP - 18 %, potassium - 54%, calcium - 68,9%, magnesium - 64,5%, fosfooraska - 71%, birta - 90,2%, manganese - 65%, copper - 91%, selenium - 22%, zinc - 45,8%
- Vitamin B1 waa qayb ka mid ah enzymes-ka ugu muhiimsan ee karbohaydrayt iyo tamar-shiid, taas oo jidhka siisa tamar iyo walxo caag ah, iyo sidoo kale dheef-shiid kiimikaad amino acids oo isku xidhan. Faytamiin la’aantani waxay horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheefshiidka iyo wadnaha
- 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 B6 wuxuu kaqeybqaataa dayactirka jawaab celinta difaaca jirka, xakamaynta iyo kicinta howlaha nidaamka dhexe ee neerfaha, beddelka amino acids, dheef-shiid kiimikaadka ah ee loo yaqaan 'tryptophan', lipids iyo nucleic acids, wuxuu gacan ka geystaa sameynta caadiga ah ee erythrocytes, dayactirka heerka caadiga ah. ee 'homocysteine' ee dhiigga ku jira. Qaadashada fiitamiin B6 oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada rabitaanka cuntada, ku xadgudubka xaaladda maqaarka, horumarka homocysteinemia, dhiig yaraanta.
- 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 E waxay leedahay astaamaha antioxidant, waxay lagama maarmaan u tahay shaqada gonads, muruqa wadnaha, waa xasiliyaha guud ee xuubka unugyada. Yaraanta fiitamiin E, hemolysis of erythrocytes iyo cilladaha neerfaha ayaa la arkay.
- Faytamiin PP wuxuu kaqeybqaataa falcelinta redox ee tamarta jirka. Qaadashada fiitamiin aan ku filnayn waxaa weheliya khalkhal ku yimaada xaaladda caadiga ah ee maqaarka, marinka caloosha iyo habka neerfaha.
- 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.
- Calcium waa qaybta ugu weyn ee lafahayaga, waxay u dhaqantaa sida nidaamiyaha nidaamka neerfaha, wuxuu ka qayb qaataa foosha muruqyada. Yaraanta kaalshiyamku waxay keentaa kala-goynta dhabarta, lafaha miskaha iyo dhinacyada hoose, waxay kordhisaa halista lafo-beelka.
- 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.
- Iron waa qayb ka mid ah borotiinnada shaqooyinka kala duwan, oo ay ku jiraan enzymes. Waxay kaqeybqaadataa gaadiidka elektaroonigga, oksijiinta, waxay hubisaa inta lagu gudajiro falcelinada dib udhaca iyo firfircoonida peroxidation. Isticmaalka oo aan ku filnayn wuxuu keenaa dhiig-yaraan hypochromic, myoglobin-ku yar atony of muruqyada lafaha, daal kordhay, myocardiopathy, atrophic gastritis.
- 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.
- 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.
- Zinc waa qayb ka mid ah in ka badan 300 oo enzymes, wuxuu ka qaybqaataa hababka isku-dhafka iyo kala-baxa karbohaydraytyada, borotiinnada, dufanka, asiidhka nucleic iyo nidaaminta muujinta tiro hiddo-sideyaal ah. Isticmaalka oo aan ku filnayn ayaa horseedda dhiig yarida, yaraanta heerka labaad ee jirka, cirrhosis ku dhaca beerka, cillad galmo, iyo cilladaha uurjiifka. Daraasadihii ugu dambeeyay ayaa shaaca ka qaaday awooda qaadashada sare ee zinc si ay u carqaladeyso nuugista naxaasta sidaasna ay gacan uga geysato horumarinta dhiig yaraanta.
Tags: kalooriga ku jira 333 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, waa maxay isticmaalka Kumin, abuurka, kaloriyada, nafaqooyinka, sifooyinka waxtarka leh ee Kumin, miraha