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 | 174.6 kCal | 1684 kCal | 10.4% | 6% | 964 g |
| borotiin | 14.598 g | 76 g | 19.2% | 11% | 521 g |
| Subagga | 12.557 g | 56 g | 22.4% | 12.8% | 446 g |
| Karbo | 0.805 g | 219 g | 0.4% | 0.2% | 27205 g |
| Biyaha | 69.84 g | 2273 g | 3.1% | 1.8% | 3255 g |
| Ash | 1.149 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 269 μg | 900 μg | 29.9% | 17.1% | 335 g |
| Retinol | 0.259 mg | ~ | |||
| carotenes beta | 0.062 mg | 5 mg | 1.2% | 0.7% | 8065 g |
| Fiitamiin B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 3% | 1875 g |
| Faytamiin B2, riboflavin | 0.506 mg | 1.8 mg | 28.1% | 16.1% | 356 g |
| Faytamiin B4, choline | 288.51 mg | 500 mg | 57.7% | 33% | 173 g |
| Faytamiin B5, pantothenic | 1.494 mg | 5 mg | 29.9% | 17.1% | 335 g |
| Faytamiin B6, pyridoxine | 0.161 mg | 2 mg | 8.1% | 4.6% | 1242 g |
| Faytamiin B9, folate | 8.046 μg | 400 μg | 2% | 1.1% | 4971 g |
| Faytamiin B12, cobalamin | 0.598 μg | 3 μg | 19.9% | 11.4% | 502 g |
| Faytamiin D, calciferol | 2.529 μg | 10 μg | 25.3% | 14.5% | 395 g |
| Faytamiin E, alfa tocopherol, TE | 0.69 mg | 15 mg | 4.6% | 2.6% | 2174 g |
| Faytamiin H, biotin | 23.218 μg | 50 μg | 46.4% | 26.6% | 215 g |
| Faytamiin K, phylloquinone | 0.3 μg | 120 μg | 0.3% | 0.2% | 40000 g |
| Vitamin PP, MAYA | 2.6416 mg | 20 mg | 13.2% | 7.6% | 757 g |
| niacin | 0.218 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 160.92 mg | 2500 mg | 6.4% | 3.7% | 1554 g |
| Kaalshiyam, Ca | 63.22 mg | 1000 mg | 6.3% | 3.6% | 1582 g |
| Magnesium, mg | 13.79 mg | 400 mg | 3.4% | 1.9% | 2901 g |
| Sodium, Na | 154.02 mg | 1300 mg | 11.8% | 6.8% | 844 g |
| Baaruud, S | 202.3 mg | 1000 mg | 20.2% | 11.6% | 494 g |
| Fosfooraska, P | 220.7 mg | 800 mg | 27.6% | 15.8% | 362 g |
| Koloriin, Cl | 179.31 mg | 2300 mg | 7.8% | 4.5% | 1283 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 2.874 mg | 18 mg | 16% | 9.2% | 626 g |
| Iodine, I | 22.99 μg | 150 μg | 15.3% | 8.8% | 652 g |
| Cobalt, Co | 11.494 μg | 10 μg | 114.9% | 65.8% | 87 g |
| Manganese, Mn | 0.0333 mg | 2 mg | 1.7% | 1% | 6006 g |
| Naxaas, Cu | 95.4 μg | 1000 μg | 9.5% | 5.4% | 1048 g |
| Molybdenum, Mo. | 6.897 μg | 70 μg | 9.9% | 5.7% | 1015 g |
| Selenium, Haddii | 36.437 μg | 55 μg | 66.2% | 37.9% | 151 g |
| Fluorine, F | 63.22 μg | 4000 μg | 1.6% | 0.9% | 6327 g |
| Chrome, Kr | 4.6 μg | 50 μg | 9.2% | 5.3% | 1087 g |
| Zinc, Zn | 1.2759 mg | 12 mg | 10.6% | 6.1% | 941 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 0.805 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 655.17 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 3.4 g | ugu badnaan 18.7 г | |||
| Noocyada dufanka leh ee iskujira | 6.182 g | daqiiqo 16.8 г | 36.8% | 21.1% | |
| Aysidooyinka dufanka badan leh | 3.251 g | ka 11.2 in 20.6 | 29% | 16.6% | |
| Omega-3 asiidh dufan ah | 0.207 g | ka 0.9 in 3.7 | 23% | 13.2% | |
| Omega-6 asiidh dufan ah | 3.042 g | ka 4.7 in 16.8 | 64.7% | 37.1% |
Qiimaha tamarta waa 174,6 kcal.
- Cadad = 50 gr (87.3 kcal)
- C0 = 60 g (104.8 kcal)
- C1 = 50 g (87.3 kcal)
- C2 = 40 g (69.8 kcal)
- C3 = 32 g (55.9 kcal)
Ukun digaag la shiilay (saliid la'aan) hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 29,9%, fitamiin B2 - 28,1%, choline - 57,7%, vitamin B5 - 29,9%, vitamin B12 - 19,9%, vitamin D - 25,3%, fitamiin H - 46,4%, fitamiin PP - 13,2%, fosfooraska - 27,6%, birta - 16%, iodine - 15,3%, cobalt - 114,9%, selenium - 66,2 , XNUMX%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- 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 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.
- 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
- Fitamiin H. wuxuu ka qaybqaataa soo saarista dufanka, glycogen, dheef-shiid kiimikaad amino acids. Qaadashada fiitamiinkan oo aan ku filnayn waxay u horseedi kartaa khalkhal ku yimaada xaaladda caadiga ah ee maqaarka.
- 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.
- 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.
- 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.
- 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 174,6 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinada, macdanta, maxaa faaiido leh Ukun digaag la shiilay (saliid la'aan), kalooriyada, nafaqooyinka, guryaha waxtarka leh Ukun digaag la shiilay (saliid la'aan)
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.