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 | 197 kCal | 1684 kCal | 11.7% | 5.9% | 855 g |
| borotiin | 10.44 g | 76 g | 13.7% | 7% | 728 g |
| Subagga | 4.51 g | 56 g | 8.1% | 4.1% | 1242 g |
| Karbo | 26.14 g | 219 g | 11.9% | 6% | 838 g |
| Fiilooyinka Alimentary | 2.4 g | 20 g | 12% | 6.1% | 833 g |
| Biyaha | 54.18 g | 2273 g | 2.4% | 1.2% | 4195 g |
| Ash | 2.33 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 55 μg | 900 μg | 6.1% | 3.1% | 1636 g |
| Retinol | 0.002 mg | ~ | |||
| alfa Carotene | 223 μg | ~ | |||
| carotenes beta | 0.524 mg | 5 mg | 10.5% | 5.3% | 954 g |
| Lutein + Zeaxanthin | 73 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.24 mg | 1.5 mg | 16% | 8.1% | 625 g |
| Faytamiin B2, riboflavin | 0.17 mg | 1.8 mg | 9.4% | 4.8% | 1059 g |
| Faytamiin B4, choline | 31.2 mg | 500 mg | 6.2% | 3.1% | 1603 g |
| Faytamiin B5, pantothenic | 0.66 mg | 5 mg | 13.2% | 6.7% | 758 g |
| Faytamiin B6, pyridoxine | 0.287 mg | 2 mg | 14.4% | 7.3% | 697 g |
| Faytamiin B9, folate | 93 μg | 400 μg | 23.3% | 11.8% | 430 g |
| Faytamiin B12, cobalamin | 0.1 μg | 3 μg | 3.3% | 1.7% | 3000 g |
| Faytamiin C, ascorbic | 11.2 mg | 90 mg | 12.4% | 6.3% | 804 g |
| Faytamiin E, alfa tocopherol, TE | 0.37 mg | 15 mg | 2.5% | 1.3% | 4054 g |
| beta tocopherol | 0.54 mg | ~ | |||
| Kala duwanaanta 'Tocopherol' | 0.98 mg | ~ | |||
| tocopherol | 0.25 mg | ~ | |||
| Faytamiin K, phylloquinone | 23.8 μg | 120 μg | 19.8% | 10.1% | 504 g |
| Vitamin PP, MAYA | 3.63 mg | 20 mg | 18.2% | 9.2% | 551 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 281 mg | 2500 mg | 11.2% | 5.7% | 890 g |
| Kaalshiyam, Ca | 47 mg | 1000 mg | 4.7% | 2.4% | 2128 g |
| Magnesium, mg | 30 mg | 400 mg | 7.5% | 3.8% | 1333 g |
| Sodium, Na | 478 mg | 1300 mg | 36.8% | 18.7% | 272 g |
| Baaruud, S | 104.4 mg | 1000 mg | 10.4% | 5.3% | 958 g |
| Fosfooraska, P | 118 mg | 800 mg | 14.8% | 7.5% | 678 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.69 mg | 18 mg | 9.4% | 4.8% | 1065 g |
| Manganese, Mn | 0.404 mg | 2 mg | 20.2% | 10.3% | 495 g |
| Naxaas, Cu | 105 μg | 1000 μg | 10.5% | 5.3% | 952 g |
| Selenium, Haddii | 17.3 μg | 55 μg | 31.5% | 16% | 318 g |
| Zinc, Zn | 0.52 mg | 12 mg | 4.3% | 2.2% | 2308 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 19.1 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 5.57 g | ugu badnaan 100 г | |||
| Gulukoos (dextrose) | 1.05 g | ~ | |||
| Maltose | 1.2 g | ~ | |||
| sukrose | 2.5 g | ~ | |||
| fructose | 0.82 g | ~ | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.48 g | ~ | |||
| valine | 0.39 g | ~ | |||
| Histidine * | 0.25 g | ~ | |||
| Isoleucine | 0.35 g | ~ | |||
| leucine | 0.68 g | ~ | |||
| lysine | 0.48 g | ~ | |||
| methionine | 0.19 g | ~ | |||
| threonine | 0.34 g | ~ | |||
| tryptophan | 0.14 g | ~ | |||
| phenylalanine | 0.43 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.42 g | ~ | |||
| Aspartic acid | 0.74 g | ~ | |||
| glycine | 0.4 g | ~ | |||
| Glutamic acid | 2.28 g | ~ | |||
| Proline | 0.72 g | ~ | |||
| serine | 0.43 g | ~ | |||
| tyrosine | 0.21 g | ~ | |||
| cysteine | 0.14 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 14 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.964 g | ugu badnaan 18.7 г | |||
| 14: 0 Myristic | 0.011 g | ~ | |||
| 15: 0 Pentadecanoic | 0.003 g | ~ | |||
| 16: 0 Palmitic | 0.739 g | ~ | |||
| 17-0 margarine | 0.004 g | ~ | |||
| 18: 0 Stearin | 0.185 g | ~ | |||
| 20:0 Arachinic | 0.009 g | ~ | |||
| 22: 0 Bilow | 0.009 g | ~ | |||
| 24: 0 Lignoceric | 0.004 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 1.329 g | daqiiqo 16.8 г | 7.9% | 4% | |
| 14: 1 Myristoleic | 0.003 g | ~ | |||
| 16: 1 Palmitoleic | 0.089 g | ~ | |||
| 17: 1 Heptadecene | 0.003 g | ~ | |||
| 18:1 Olein (omega-9) | 1.223 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.011 g | ~ | |||
| Aysidooyinka dufanka badan leh | 1.813 g | ka 11.2 in 20.6 | 16.2% | 8.2% | |
| 18: 2 linoleic | 1.674 g | ~ | |||
| 18: 3 Linolenic | 0.117 g | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.002 g | ~ | |||
| 20:3 Eicosatriene | 0.003 g | ~ | |||
| 20: 4 Arachidonic | 0.01 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.003 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.122 g | ka 0.9 in 3.7 | 13.6% | 6.9% | |
| 22: 4 Docosatetraene, Omega-6 | 0.002 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.002 g | ~ | |||
| Omega-6 asiidh dufan ah | 1.691 g | ka 4.7 in 16.8 | 36% | 18.3% |
Qiimaha tamarta waa 197 kcal.
- oz = 28.35 g (55.8 kcal)
- duub = 80 g (157.6 kCal)
Ukunta duub, digaag, qabow, dib u kululayn hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin B1 - 16%, fiitamiin B5 - 13,2%, fiitamiin B6 - 14,4%, fiitamiin B9 - 23,3%, fiitamiin C - 12,4%, fiitamiin K - 19,8 , 18,2, 11,2%, fitamiin PP - 14,8%, potassium - 20,2%, fosfooraska - 31,5%, manganese - XNUMX%, selenium - XNUMX%
- 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 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.
- Vitamin K wuxuu nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseedaa kororka waqtiga xinjirowga dhiigga, hoos udhaca maadada prothrombin ee dhiiga.
- 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.
- 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.
- 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.
- 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: Kalori ka kooban 197 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, sidee buu faa'iido u leeyahay? Ukunta duudduuban, digaag, la qaboojiyey, dib u kululay, kalooriyaal, nafaqooyin, sifooyin waxtar leh Ukunta duub, digaag, la qaboojiyey, dib loo kululeeyey