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 | 149 kCal | 1684 kCal | 8.8% | 5.9% | 1130 g |
| borotiin | 6.36 g | 76 g | 8.4% | 5.6% | 1195 g |
| Subagga | 0.5 g | 56 g | 0.9% | 0.6% | 11200 g |
| Karbo | 30.96 g | 219 g | 14.1% | 9.5% | 707 g |
| Fiilooyinka Alimentary | 2.1 g | 20 g | 10.5% | 7% | 952 g |
| Biyaha | 58.58 g | 2273 g | 2.6% | 1.7% | 3880 g |
| Ash | 1.5 g | ~ | |||
| Fiitamiinada | |||||
| carotenes beta | 0.005 mg | 5 mg | 0.1% | 0.1% | 100000 g |
| Lutein + Zeaxanthin | 16 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 8.9% | 750 g |
| Faytamiin B2, riboflavin | 0.11 mg | 1.8 mg | 6.1% | 4.1% | 1636 g |
| Faytamiin B4, choline | 23.2 mg | 500 mg | 4.6% | 3.1% | 2155 g |
| Faytamiin B5, pantothenic | 0.596 mg | 5 mg | 11.9% | 8% | 839 g |
| Faytamiin B6, pyridoxine | 1.235 mg | 2 mg | 61.8% | 41.5% | 162 g |
| Faytamiin B9, folate | 3 μg | 400 μg | 0.8% | 0.5% | 13333 g |
| Faytamiin C, ascorbic | 31.2 mg | 90 mg | 34.7% | 23.3% | 288 g |
| Faytamiin E, alfa tocopherol, TE | 0.08 mg | 15 mg | 0.5% | 0.3% | 18750 g |
| Faytamiin K, phylloquinone | 1.7 μg | 120 μg | 1.4% | 0.9% | 7059 g |
| Vitamin PP, MAYA | 0.7 mg | 20 mg | 3.5% | 2.3% | 2857 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 401 mg | 2500 mg | 16% | 10.7% | 623 g |
| Kaalshiyam, Ca | 181 mg | 1000 mg | 18.1% | 12.1% | 552 g |
| Magnesium, mg | 25 mg | 400 mg | 6.3% | 4.2% | 1600 g |
| Sodium, Na | 17 mg | 1300 mg | 1.3% | 0.9% | 7647 g |
| Baaruud, S | 63.6 mg | 1000 mg | 6.4% | 4.3% | 1572 g |
| Fosfooraska, P | 153 mg | 800 mg | 19.1% | 12.8% | 523 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.7 mg | 18 mg | 9.4% | 6.3% | 1059 g |
| Manganese, Mn | 1.672 mg | 2 mg | 83.6% | 56.1% | 120 g |
| Naxaas, Cu | 299 μg | 1000 μg | 29.9% | 20.1% | 334 g |
| Selenium, Haddii | 14.2 μg | 55 μg | 25.8% | 17.3% | 387 g |
| Zinc, Zn | 1.16 mg | 12 mg | 9.7% | 6.5% | 1034 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 1 g | ugu badnaan 100 г | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.634 g | ~ | |||
| valine | 0.291 g | ~ | |||
| Histidine * | 0.113 g | ~ | |||
| Isoleucine | 0.217 g | ~ | |||
| leucine | 0.308 g | ~ | |||
| lysine | 0.273 g | ~ | |||
| methionine | 0.076 g | ~ | |||
| threonine | 0.157 g | ~ | |||
| tryptophan | 0.066 g | ~ | |||
| phenylalanine | 0.183 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.132 g | ~ | |||
| Aspartic acid | 0.489 g | ~ | |||
| glycine | 0.2 g | ~ | |||
| Glutamic acid | 0.805 g | ~ | |||
| Proline | 0.1 g | ~ | |||
| serine | 0.19 g | ~ | |||
| tyrosine | 0.081 g | ~ | |||
| cysteine | 0.065 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.089 g | ugu badnaan 18.7 г | |||
| 10: 0 Dabaysha | 0.002 g | ~ | |||
| 16: 0 Palmitic | 0.087 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.011 g | daqiiqo 16.8 г | 0.1% | 0.1% | |
| 18:1 Olein (omega-9) | 0.011 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.249 g | ka 11.2 in 20.6 | 2.2% | 1.5% | |
| 18: 2 linoleic | 0.229 g | ~ | |||
| 18: 3 Linolenic | 0.02 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.02 g | ka 0.9 in 3.7 | 2.2% | 1.5% | |
| Omega-6 asiidh dufan ah | 0.229 g | ka 4.7 in 16.8 | 4.9% | 3.3% |
Qiimaha tamarta waa 149 kcal.
- koob = 136 g (202.6 kCal)
- tsp = 2.8 g (4.2 kcal)
- dhego yare = 3 g (4.5 kcal)
- 3 xabo = 9 g (13.4 kcal)
Toon, ceeriin hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin B1 - 13,3%, fiitamiin B5 - 11,9%, fiitamiin B6 - 61,8%, fiitamiin C - 34,7%, potassium - 16%, kaalshiyam - 18,1 %, fosfooraska - 19,1%, manganese - 83,6%, naxaas - 29,9%, selenium - 25,8%
- 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 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.
- 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.
- 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.
- 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 ka kooban 149 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanaha, sida toontu waxtar u leedahay, ceeriin, kaloriyo, nafaqooyin, sifooyin waxtar leh Toonta, cayriin