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 | 32 kCal | 1684 kCal | 1.9% | 5.9% | 5263 g |
| borotiin | 1.83 g | 76 g | 2.4% | 7.5% | 4153 g |
| Subagga | 0.19 g | 56 g | 0.3% | 0.9% | 29474 g |
| Karbo | 4.74 g | 219 g | 2.2% | 6.9% | 4620 g |
| Fiilooyinka Alimentary | 2.6 g | 20 g | 13% | 40.6% | 769 g |
| Biyaha | 89.83 g | 2273 g | 4% | 12.5% | 2530 g |
| Ash | 0.81 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 50 μg | 900 μg | 5.6% | 17.5% | 1800 g |
| carotenes beta | 0.598 mg | 5 mg | 12% | 37.5% | 836 g |
| Lutein + Zeaxanthin | 1137 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.055 mg | 1.5 mg | 3.7% | 11.6% | 2727 g |
| Faytamiin B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 13.8% | 2250 g |
| Faytamiin B4, choline | 5.7 mg | 500 mg | 1.1% | 3.4% | 8772 g |
| Faytamiin B5, pantothenic | 0.075 mg | 5 mg | 1.5% | 4.7% | 6667 g |
| Faytamiin B6, pyridoxine | 0.061 mg | 2 mg | 3.1% | 9.7% | 3279 g |
| Faytamiin B9, folate | 64 μg | 400 μg | 16% | 50% | 625 g |
| Faytamiin C, ascorbic | 18.8 mg | 90 mg | 20.9% | 65.3% | 479 g |
| Faytamiin E, alfa tocopherol, TE | 0.55 mg | 15 mg | 3.7% | 11.6% | 2727 g |
| Faytamiin K, phylloquinone | 207 μg | 120 μg | 172.5% | 539.1% | 58 g |
| Vitamin PP, MAYA | 0.525 mg | 20 mg | 2.6% | 8.1% | 3810 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 276 mg | 2500 mg | 11% | 34.4% | 906 g |
| Kaalshiyam, Ca | 72 mg | 1000 mg | 7.2% | 22.5% | 1389 g |
| Magnesium, mg | 20 mg | 400 mg | 5% | 15.6% | 2000 g |
| Sodium, Na | 16 mg | 1300 mg | 1.2% | 3.8% | 8125 g |
| Baaruud, S | 18.3 mg | 1000 mg | 1.8% | 5.6% | 5464 g |
| Fosfooraska, P | 37 mg | 800 mg | 4.6% | 14.4% | 2162 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.48 mg | 18 mg | 8.2% | 25.6% | 1216 g |
| Manganese, Mn | 0.16 mg | 2 mg | 8% | 25% | 1250 g |
| Naxaas, Cu | 83 μg | 1000 μg | 8.3% | 25.9% | 1205 g |
| Selenium, Haddii | 0.6 μg | 55 μg | 1.1% | 3.4% | 9167 g |
| Zinc, Zn | 0.39 mg | 12 mg | 3.3% | 10.3% | 3077 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 2.33 g | ugu badnaan 100 г | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.132 g | ~ | |||
| valine | 0.081 g | ~ | |||
| Histidine * | 0.032 g | ~ | |||
| Isoleucine | 0.077 g | ~ | |||
| leucine | 0.109 g | ~ | |||
| lysine | 0.091 g | ~ | |||
| methionine | 0.02 g | ~ | |||
| threonine | 0.072 g | ~ | |||
| tryptophan | 0.02 g | ~ | |||
| phenylalanine | 0.059 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.082 g | ~ | |||
| Aspartic acid | 0.169 g | ~ | |||
| glycine | 0.091 g | ~ | |||
| Glutamic acid | 0.378 g | ~ | |||
| Proline | 0.121 g | ~ | |||
| serine | 0.082 g | ~ | |||
| tyrosine | 0.053 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.032 g | ugu badnaan 18.7 г | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.028 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.027 g | daqiiqo 16.8 г | 0.2% | 0.6% | |
| 18:1 Olein (omega-9) | 0.027 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.074 g | ka 11.2 in 20.6 | 0.7% | 2.2% | |
| 18: 2 linoleic | 0.07 g | ~ | |||
| 18: 3 Linolenic | 0.004 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.004 g | ka 0.9 in 3.7 | 0.4% | 1.3% | |
| Omega-6 asiidh dufan ah | 0.07 g | ka 4.7 in 16.8 | 1.5% | 4.7% |
Qiimaha tamarta waa 32 kcal.
- weyn = 25 gr (8 kcal)
- koob, la jarjaray = 100 g (32 kCal)
- tbsp la jarjaray = 6 g (1.9 kCal)
- dhexdhexaad (4-1 / 8 ″ dheer) = 15 g (4.8 kCal)
- yar (3 ″ dheer) = 5 g (1.6 kcal)
Basasha cagaarka ah ee miraha (ay ku jiraan cagaarka iyo nalalka yaryar) hodan ku ah fiitamiinnada iyo macdanaha sida: beta-carotene - 12%, vitamin B9 - 16%, vitamin C - 20,9%, vitamin K - 172,5%, potassium - 11%
- B-carotene waa provitamin A wuxuuna leeyahay astaamo antioxidant ah. 6 mcg ee beta-carotene waxay u dhigantaa 1 mcg oo fitamiin A.
- 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.
- 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.
Tags: Kaloriinta 32 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinada, macdanta, waxa faa'iido leh basasha cagaaran ee miraha (oo ay ku jiraan cagaarka iyo nalalka yaryar), kalooriyada, nafaqooyinka, sifooyinka faa'iido leh basasha cagaaran ee miraha (oo ay ku jiraan cagaarka iyo nalalka yaryar)