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 | 228 kCal | 1684 kCal | 13.5% | 5.9% | 739 g |
| borotiin | 11.6 g | 76 g | 15.3% | 6.7% | 655 g |
| Subagga | 10.93 g | 56 g | 19.5% | 8.6% | 512 g |
| Karbo | 21.63 g | 219 g | 9.9% | 4.3% | 1012 g |
| Biyaha | 54.31 g | 2273 g | 2.4% | 1.1% | 4185 g |
| Ash | 1.53 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 18 μg | 900 μg | 2% | 0.9% | 5000 g |
| Retinol | 0.017 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.18 mg | 1.5 mg | 12% | 5.3% | 833 g |
| Faytamiin B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 3.2% | 1385 g |
| Faytamiin B5, pantothenic | 0.73 mg | 5 mg | 14.6% | 6.4% | 685 g |
| Faytamiin B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2% | 2222 g |
| Faytamiin B9, folate | 53 μg | 400 μg | 13.3% | 5.8% | 755 g |
| Faytamiin B12, cobalamin | 0.63 μg | 3 μg | 21% | 9.2% | 476 g |
| Faytamiin C, ascorbic | 1.4 mg | 90 mg | 1.6% | 0.7% | 6429 g |
| Vitamin PP, MAYA | 4.43 mg | 20 mg | 22.2% | 9.7% | 451 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 131 mg | 2500 mg | 5.2% | 2.3% | 1908 g |
| Kaalshiyam, Ca | 29 mg | 1000 mg | 2.9% | 1.3% | 3448 g |
| Magnesium, mg | 31 mg | 400 mg | 7.8% | 3.4% | 1290 g |
| Sodium, Na | 505 mg | 1300 mg | 38.8% | 17% | 257 g |
| Fosfooraska, P | 86 mg | 800 mg | 10.8% | 4.7% | 930 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.03 mg | 18 mg | 5.7% | 2.5% | 1748 g |
| Manganese, Mn | 0.2 mg | 2 mg | 10% | 4.4% | 1000 g |
| Naxaas, Cu | 167 μg | 1000 μg | 16.7% | 7.3% | 599 g |
| Selenium, Haddii | 23.5 μg | 55 μg | 42.7% | 18.7% | 234 g |
| Zinc, Zn | 0.73 mg | 12 mg | 6.1% | 2.7% | 1644 g |
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.633 g | ~ | |||
| valine | 0.596 g | ~ | |||
| Histidine * | 0.314 g | ~ | |||
| Isoleucine | 0.521 g | ~ | |||
| leucine | 0.907 g | ~ | |||
| lysine | 0.842 g | ~ | |||
| methionine | 0.295 g | ~ | |||
| threonine | 0.462 g | ~ | |||
| tryptophan | 0.134 g | ~ | |||
| phenylalanine | 0.495 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.619 g | ~ | |||
| Aspartic acid | 1.022 g | ~ | |||
| glycine | 0.531 g | ~ | |||
| Glutamic acid | 2.324 g | ~ | |||
| Proline | 0.669 g | ~ | |||
| serine | 0.512 g | ~ | |||
| tyrosine | 0.359 g | ~ | |||
| cysteine | 0.15 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 19 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 2.082 g | ugu badnaan 18.7 г | |||
| Noocyada dufanka leh ee iskujira | 5.235 g | daqiiqo 16.8 г | 31.2% | 13.7% | |
| Aysidooyinka dufanka badan leh | 2.85 g | ka 11.2 in 20.6 | 25.4% | 11.1% |
Qiimaha tamarta waa 228 kcal.
- Gujis = 256 g (583.7 kCal)
Cunto deg -deg ah, rooti submarine leh salad tuna hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin B1 - 12%, fiitamiin B5 - 14,6%, fiitamiin B9 - 13,3%, fiitamiin B12 - 21%, fiitamiin PP - 22,2%, maar - 16,7% , selenium - 42,7%
- 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 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 B12 wuxuu door muhiim ah ka ciyaaraa dheef-shiid kiimikaadka iyo beddelka amino acids-ka. Folate iyo vitamin B12 waa fiitamiino isku xiran waxayna ku lug leeyihiin sameynta dhiigga. Faytamiin B12 la'aanta ayaa horseedda horumarinta qayb ka mid ah ama ka-yaraanta folate-ka, iyo sidoo kale dhiig yaraan, leukopenia, thrombocytopenia.
- 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.
- 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.
Tags: kalooriga ku jira 228 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanaha, sababta cuntada degdegga ah, Sandwich Submarina leh salad tuna