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 | 82 kCal | 1684 kCal | 4.9% | 6% | 2054 g |
| borotiin | 1.73 g | 76 g | 2.3% | 2.8% | 4393 g |
| Subagga | 0.08 g | 56 g | 0.1% | 0.1% | 70000 g |
| Karbo | 19.99 g | 219 g | 9.1% | 11.1% | 1096 g |
| Biyaha | 77.14 g | 2273 g | 3.4% | 4.1% | 2947 g |
| Ash | 1.06 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.086 mg | 1.5 mg | 5.7% | 7% | 1744 g |
| Faytamiin B2, riboflavin | 0.014 mg | 1.8 mg | 0.8% | 1% | 12857 g |
| Faytamiin B5, pantothenic | 0.48 mg | 5 mg | 9.6% | 11.7% | 1042 g |
| Faytamiin B6, pyridoxine | 0.209 mg | 2 mg | 10.5% | 12.8% | 957 g |
| Faytamiin B9, folate | 12 μg | 400 μg | 3% | 3.7% | 3333 g |
| Vitamin PP, MAYA | 0.13 mg | 20 mg | 0.7% | 0.9% | 15385 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 495 mg | 2500 mg | 19.8% | 24.1% | 505 g |
| Kaalshiyam, Ca | 8 mg | 1000 mg | 0.8% | 1% | 12500 g |
| Magnesium, mg | 10 mg | 400 mg | 2.5% | 3% | 4000 g |
| Sodium, Na | 248 mg | 1300 mg | 19.1% | 23.3% | 524 g |
| Baaruud, S | 17.3 mg | 1000 mg | 1.7% | 2.1% | 5780 g |
| Fosfooraska, P | 40 mg | 800 mg | 5% | 6.1% | 2000 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.43 mg | 18 mg | 2.4% | 2.9% | 4186 g |
| Manganese, Mn | 0.283 mg | 2 mg | 14.2% | 17.3% | 707 g |
| Naxaas, Cu | 129 μg | 1000 μg | 12.9% | 15.7% | 775 g |
| Selenium, Haddii | 0.9 μg | 55 μg | 1.6% | 2% | 6111 g |
| Zinc, Zn | 0.32 mg | 12 mg | 2.7% | 3.3% | 3750 g |
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.144 g | ~ | |||
| valine | 0.07 g | ~ | |||
| Histidine * | 0.038 g | ~ | |||
| Isoleucine | 0.059 g | ~ | |||
| leucine | 0.109 g | ~ | |||
| lysine | 0.067 g | ~ | |||
| methionine | 0.023 g | ~ | |||
| threonine | 0.061 g | ~ | |||
| tryptophan | 0.014 g | ~ | |||
| phenylalanine | 0.08 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.071 g | ~ | |||
| Aspartic acid | 0.175 g | ~ | |||
| glycine | 0.06 g | ~ | |||
| Glutamic acid | 0.205 g | ~ | |||
| Proline | 0.061 g | ~ | |||
| serine | 0.092 g | ~ | |||
| tyrosine | 0.046 g | ~ | |||
| cysteine | 0.021 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.018 g | ugu badnaan 18.7 г | |||
| 16: 0 Palmitic | 0.015 g | ~ | |||
| 18: 0 Stearin | 0.001 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.003 g | daqiiqo 16.8 г | |||
| 18:1 Olein (omega-9) | 0.003 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.036 g | ka 11.2 in 20.6 | 0.3% | 0.4% | |
| 18: 2 linoleic | 0.03 g | ~ | |||
| 18: 3 Linolenic | 0.006 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.006 g | ka 0.9 in 3.7 | 0.7% | 0.9% | |
| Omega-6 asiidh dufan ah | 0.03 g | ka 4.7 in 16.8 | 0.6% | 0.7% |
Qiimaha tamarta waa 82 kcal.
- koob, xabbo = 145 g (118.9 kCal)
Haamaha buuraha Hawaii, uumiga leh, cusbada leh hodan ku ah fiitamiinnada iyo macdanta sida: potassium - 19,8%, manganese - 14,2%, copper - 12,9%
- 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.
- 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.
Tags: kalooriga ku jira 82 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanaha, sidee bay waxtar u leedahay? Yaman buuraleyda Haami ah, oo la cusbay, cusbo, kaloriyo, nafaqooyin, sifooyin waxtar leh yam buuraha Hawaii, uumi, cusbo leh