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 | 318 kCal | 1684 kCal | 18.9% | 5.9% | 530 g |
| borotiin | 12.14 g | 76 g | 16% | 5% | 626 g |
| Subagga | 4.6 g | 56 g | 8.2% | 2.6% | 1217 g |
| Karbo | 58.26 g | 219 g | 26.6% | 8.4% | 376 g |
| Biyaha | 6.1 g | 2273 g | 0.3% | 0.1% | 37262 g |
| Ash | 18.9 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 3 μg | 900 μg | 0.3% | 0.1% | 30000 g |
| Fiitamiin B1, thiamine | 0.191 mg | 1.5 mg | 12.7% | 4% | 785 g |
| Faytamiin B2, riboflavin | 0.423 mg | 1.8 mg | 23.5% | 7.4% | 426 g |
| Faytamiin B5, pantothenic | 0.997 mg | 5 mg | 19.9% | 6.3% | 502 g |
| Faytamiin B6, pyridoxine | 0.778 mg | 2 mg | 38.9% | 12.2% | 257 g |
| Faytamiin B9, folate | 95 μg | 400 μg | 23.8% | 7.5% | 421 g |
| Faytamiin C, ascorbic | 30.7 mg | 90 mg | 34.1% | 10.7% | 293 g |
| Vitamin PP, MAYA | 16.825 mg | 20 mg | 84.1% | 26.4% | 119 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 2130 mg | 2500 mg | 85.2% | 26.8% | 117 g |
| Kaalshiyam, Ca | 1633 mg | 1000 mg | 163.3% | 51.4% | 61 g |
| Magnesium, mg | 314 mg | 400 mg | 78.5% | 24.7% | 127 g |
| Sodium, Na | 92 mg | 1300 mg | 7.1% | 2.2% | 1413 g |
| Baaruud, S | 121.4 mg | 1000 mg | 12.1% | 3.8% | 824 g |
| Fosfooraska, P | 6 mg | 800 mg | 0.8% | 0.3% | 13333 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.11 mg | 18 mg | 0.6% | 0.2% | 16364 g |
| Manganese, Mn | 1.512 mg | 2 mg | 75.6% | 23.8% | 132 g |
| Naxaas, Cu | 110 μg | 1000 μg | 11% | 3.5% | 909 g |
| Zinc, Zn | 0.3 mg | 12 mg | 2.5% | 0.8% | 4000 g |
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.799 g | ~ | |||
| valine | 0.705 g | ~ | |||
| Histidine * | 0.325 g | ~ | |||
| Isoleucine | 0.65 g | ~ | |||
| leucine | 1.234 g | ~ | |||
| lysine | 0.806 g | ~ | |||
| methionine | 0.311 g | ~ | |||
| threonine | 0.689 g | ~ | |||
| tryptophan | 0.266 g | ~ | |||
| phenylalanine | 0.584 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.685 g | ~ | |||
| Aspartic acid | 1.484 g | ~ | |||
| glycine | 0.698 g | ~ | |||
| Glutamic acid | 1.77 g | ~ | |||
| Proline | 0.673 g | ~ | |||
| serine | 0.483 g | ~ | |||
| tyrosine | 0.419 g | ~ | |||
| cysteine | 0.245 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.902 g | ugu badnaan 18.7 г | |||
| 16: 0 Palmitic | 0.616 g | ~ | |||
| 18: 0 Stearin | 0.132 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 1.486 g | daqiiqo 16.8 г | 8.8% | 2.8% | |
| 16: 1 Palmitoleic | 0.035 g | ~ | |||
| 18:1 Olein (omega-9) | 0.836 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.352 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.264 g | ~ | |||
| Aysidooyinka dufanka badan leh | 2.023 g | ka 11.2 in 20.6 | 18.1% | 5.7% | |
| 18: 2 linoleic | 0.572 g | ~ | |||
| 18: 3 Linolenic | 1.451 g | ~ | |||
| Omega-3 asiidh dufan ah | 1.451 g | ka 0.9 in 3.7 | 100% | 31.4% | |
| Omega-6 asiidh dufan ah | 0.572 g | ka 4.7 in 16.8 | 12.2% | 3.8% |
Qiimaha tamarta waa 318 kcal.
- koob = 74 g (235.3 kCal)
- oz = 28.35 g (90.2 kcal)
Abuurka walleeye oo dhan, la qalajiyey hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin B1 - 12,7%, fiitamiin B2 - 23,5%, fiitamiin B5 - 19,9%, fiitamiin B6 - 38,9%, fiitamiin B9 - 23,8%, fiitamiin C - 34,1%, Vitamin PP - 84,1%, potassium - 85,2%, calcium - 163,3%, magnesium - 78,5%, manganese - 75,6%, copper - 11%
- 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 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 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 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.
- 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.
- 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.
Tags: kalooriga ka kooban 318 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanaha, maxay yihiin faa'iidooyinka miraha socodka oo dhan, la qalajiyey, kaloriyada, nafaqooyinka, sifooyinka waxtarka leh Abuurka socod dhan, qalalan