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 | 542 kCal | 1684 kCal | 32.2% | 5.9% | 311 g |
| borotiin | 46 g | 76 g | 60.5% | 11.2% | 165 g |
| Subagga | 37.3 g | 56 g | 66.6% | 12.3% | 150 g |
| Karbo | 4.5 g | 219 g | 2.1% | 0.4% | 4867 g |
| Biyaha | 7.3 g | 2273 g | 0.3% | 0.1% | 31137 g |
| Ash | 4.9 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 950 μg | 900 μg | 105.6% | 19.5% | 95 g |
| Retinol | 0.9 mg | ~ | |||
| carotenes beta | 0.3 mg | 5 mg | 6% | 1.1% | 1667 g |
| Fiitamiin B1, thiamine | 0.25 mg | 1.5 mg | 16.7% | 3.1% | 600 g |
| Faytamiin B2, riboflavin | 1.64 mg | 1.8 mg | 91.1% | 16.8% | 110 g |
| Faytamiin B4, choline | 900 mg | 500 mg | 180% | 33.2% | 56 g |
| Faytamiin B5, pantothenic | 4 mg | 5 mg | 80% | 14.8% | 125 g |
| Faytamiin B6, pyridoxine | 0.17 mg | 2 mg | 8.5% | 1.6% | 1176 g |
| Faytamiin B9, folate | 8 μg | 400 μg | 2% | 0.4% | 5000 g |
| Faytamiin D, calciferol | 5 μg | 10 μg | 50% | 9.2% | 200 g |
| Faytamiin E, alfa tocopherol, TE | 2.1 mg | 15 mg | 14% | 2.6% | 714 g |
| Vitamin PP, MAYA | 13.2 mg | 20 mg | 66% | 12.2% | 152 g |
| niacin | 1.2 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 448 mg | 2500 mg | 17.9% | 3.3% | 558 g |
| Kaalshiyam, Ca | 193 mg | 1000 mg | 19.3% | 3.6% | 518 g |
| Magnesium, mg | 42 mg | 400 mg | 10.5% | 1.9% | 952 g |
| Sodium, Na | 436 mg | 1300 mg | 33.5% | 6.2% | 298 g |
| Baaruud, S | 625 mg | 1000 mg | 62.5% | 11.5% | 160 g |
| Fosfooraska, P | 795 mg | 800 mg | 99.4% | 18.3% | 101 g |
| Koloriin, Cl | 581 mg | 2300 mg | 25.3% | 4.7% | 396 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 8.9 mg | 18 mg | 49.4% | 9.1% | 202 g |
| Iodine, I | 64 μg | 150 μg | 42.7% | 7.9% | 234 g |
| Cobalt, Co | 32 μg | 10 μg | 320% | 59% | 31 g |
| Manganese, Mn | 0.1 mg | 2 mg | 5% | 0.9% | 2000 g |
| Naxaas, Cu | 320 μg | 1000 μg | 32% | 5.9% | 313 g |
| Molybdenum, Mo. | 22 μg | 70 μg | 31.4% | 5.8% | 318 g |
| Lead, Sn | 75 μg | ~ | |||
| Fluorine, F | 200 μg | 4000 μg | 5% | 0.9% | 2000 g |
| Chrome, Kr | 14 μg | 50 μg | 28% | 5.2% | 357 g |
| Zinc, Zn | 3.5 mg | 12 mg | 29.2% | 5.4% | 343 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 4.5 g | ugu badnaan 100 г | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 2.46 g | ~ | |||
| valine | 2.55 g | ~ | |||
| Histidine * | 0.9 g | ~ | |||
| Isoleucine | 1.77 g | ~ | |||
| leucine | 3.77 g | ~ | |||
| lysine | 2.38 g | ~ | |||
| methionine | 1.21 g | ~ | |||
| Methionine + Cysteine | 2.2 g | ~ | |||
| threonine | 2.64 g | ~ | |||
| tryptophan | 0.72 g | ~ | |||
| phenylalanine | 2.2 g | ~ | |||
| Phenylalanine + Tyrosine | 4.45 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 2.73 g | ~ | |||
| Aspartic acid | 4.55 g | ~ | |||
| glycine | 1.56 g | ~ | |||
| Glutamic acid | 6.29 g | ~ | |||
| Proline | 1.45 g | ~ | |||
| serine | 3.49 g | ~ | |||
| tyrosine | 2.25 g | ~ | |||
| cysteine | 0.99 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 2050 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 11.3 g | ugu badnaan 18.7 г | |||
| 14: 0 Myristic | 0.15 g | ~ | |||
| 15: 0 Pentadecanoic | 0.05 g | ~ | |||
| 16: 0 Palmitic | 8.7 g | ~ | |||
| 17-0 margarine | 0.13 g | ~ | |||
| 18: 0 Stearin | 2.28 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 15.36 g | daqiiqo 16.8 г | 91.4% | 16.9% | |
| 16: 1 Palmitoleic | 1.63 g | ~ | |||
| 17: 1 Heptadecene | 0.07 g | ~ | |||
| 18:1 Olein (omega-9) | 13.66 g | ~ | |||
| Aysidooyinka dufanka badan leh | 3.12 g | ka 11.2 in 20.6 | 27.9% | 5.1% | |
| 18: 2 linoleic | 2.6 g | ~ | |||
| 18: 3 Linolenic | 0.25 g | ~ | |||
| 20: 4 Arachidonic | 0.27 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.25 g | ka 0.9 in 3.7 | 27.8% | 5.1% | |
| Omega-6 asiidh dufan ah | 2.87 g | ka 4.7 in 16.8 | 61.1% | 11.3% |
Qiimaha tamarta waa 542 kcal.
Budada ukunta hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin A - 105,6%, fiitamiin B1 - 16,7%, fiitamiin B2 - 91,1%, choline - 180%, vitamin B5 - 80%, vitamin D - 50%, fitamiin E - 14%, fitamiin PP - 66%, potassium - 17,9%, kaalshiyam - 19,3%, fosfooraska - 99,4%, koloriin - 25,3%, birta - 49,4%, iodine - 42,7, 320, 32%, Cobalt - 31,4%, naxaas - 28%, molybdenum - 29,2%, chromium - XNUMX%, zinc - XNUMX%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- 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.
- 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 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
- 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.
- 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.
- Chlorine lagama maarmaanka u ah sameynta iyo dheecaanka acid hydrochloric ee jirka.
- 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.
- Iodine wuxuu ka qayb qaataa shaqada qanjirka 'thyroid', isagoo bixiya sameynta hormoonno (thyroxine iyo triiodothyronine). Waxay lagama maarmaan u tahay koritaanka iyo kala-soocidda unugyada dhammaan unugyada jirka bina-aadamka, neefsashada mitokondria, nidaaminta sodium transmembrane iyo gaadiidka hormoonka. Qaadashada oo aan ku filnayn waxay u horseedaa goer-biyoodka qaba hypothyroidism iyo hoos u dhaca ku yimaadda dheef-shiid kiimikaadka, hoos u dhaca maskaxda, dib-u-dhaca koritaanka iyo horumarka maskaxda ee carruurta.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
- 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.
- Molybdenum waa isku-duwaha enzymes badan oo bixiya dheef-shiid kiimikaad amino acids, baaruud iyo pyrimidines.
- Chrome wuxuu ka qayb qaataa nidaaminta heerarka gulukoosta dhiigga, kor u qaadista saameynta insulin-ta. Yaraanta ayaa keenta hoos u dhaca dulqaadka gulukooska.
- 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.
KU QAADASHADA SOO SAARKA Ukunta Budada
Tags: Kalori ka kooban 542 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinada, macdanta, sidee budada ukunta waxtar u leedahay, kalooriyada, nafaqooyinka, sifooyinka waxtarka leh ee ukunta budada ah
Qiimaha tamarta, ama waxyaabaha kalooriga ku jira Ma cadadka tamarta jidhka bini'aadamka laga soo daayo cuntada xilliga dheefshiidka. Qiimaha tamarta badeecada waxaa lagu qiyaasaa kiilo-calories (kcal) ama kilo-joules (kJ) 100 garaam. alaabta. Kiiloogalooriga loo isticmaalo in lagu cabbiro qiimaha tamarta cuntada waxaa sidoo kale loo yaqaan "calorie-cuntada", sidaas darteed horgalaha kiilooga ayaa inta badan la iska dhaafaa marka lagu qeexayo kalooriyada (kilo) kalooriyada. Waxaad arki kartaa miisaska tamarta faahfaahsan ee alaabta Ruushka.
Qiimaha nafaqada - waxa ku jira karbohaydraytyada, dufanka iyo borotiinnada ku jira sheyga.
Qiimaha nafaqada ee wax soo saarka cuntada - qaybo ka mid ah sifooyinka alaabta cuntada, iyada oo ay joogaan taas oo ay ku qanacsan tahay baahida jireed ee qofku u qabo walxaha iyo tamarta lagama maarmaanka ah.
Fiitamiinada, walxaha dabiiciga ah ee looga baahan yahay tiro yar oo ku saabsan cuntada dadka iyo xayawaanka badankood. Fiitamiinnada waxaa badanaa soosaara dhir by halkii xoolaha. Baahida bini'aadanka ee maalinlaha ah ee fiitamiinada waa kaliya dhowr milligram ama microgram. Si ka duwan maadooyinka aan dabiici ahayn, fiitamiinnada waxaa lagu burburiyaa kuleyl xoog leh. Fiitamiino badan ayaa xasilloon oo "lumay" inta lagu jiro karinta ama ka shaqeynta cuntada.