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 | 464 kCal | 1684 kCal | 27.6% | 5.9% | 363 g |
| borotiin | 0.87 g | 76 g | 1.1% | 0.2% | 8736 g |
| Subagga | 40.83 g | 56 g | 72.9% | 15.7% | 137 g |
| Karbo | 22.93 g | 219 g | 10.5% | 2.3% | 955 g |
| Fiilooyinka Alimentary | 0.4 g | 20 g | 2% | 0.4% | 5000 g |
| Biyaha | 32.64 g | 2273 g | 1.4% | 0.3% | 6964 g |
| Ash | 2.32 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 12 μg | 900 μg | 1.3% | 0.3% | 7500 g |
| Retinol | 0.01 mg | ~ | |||
| alfa Carotene | 1 μg | ~ | |||
| carotenes beta | 0.018 mg | 5 mg | 0.4% | 0.1% | 27778 g |
| beta Cryptoxanthin | 7 μg | ~ | |||
| Lutein + Zeaxanthin | 41 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.039 mg | 1.5 mg | 2.6% | 0.6% | 3846 g |
| Faytamiin B2, riboflavin | 0.023 mg | 1.8 mg | 1.3% | 0.3% | 7826 g |
| Faytamiin B4, choline | 20.7 mg | 500 mg | 4.1% | 0.9% | 2415 g |
| Faytamiin B5, pantothenic | 0.115 mg | 5 mg | 2.3% | 0.5% | 4348 g |
| Faytamiin B6, pyridoxine | 0.017 mg | 2 mg | 0.9% | 0.2% | 11765 g |
| Faytamiin B9, folate | 5 μg | 400 μg | 1.3% | 0.3% | 8000 g |
| Faytamiin B12, cobalamin | 0.05 μg | 3 μg | 1.7% | 0.4% | 6000 g |
| Faytamiin C, ascorbic | 0.2 mg | 90 mg | 0.2% | 45000 g | |
| Faytamiin D, calciferol | 0.1 μg | 10 μg | 1% | 0.2% | 10000 g |
| Faytamiin E, alfa tocopherol, TE | 3.53 mg | 15 mg | 23.5% | 5.1% | 425 g |
| beta tocopherol | 0.34 mg | ~ | |||
| Kala duwanaanta 'Tocopherol' | 24.06 mg | ~ | |||
| tocopherol | 7.9 mg | ~ | |||
| Faytamiin K, phylloquinone | 70 μg | 120 μg | 58.3% | 12.6% | 171 g |
| Vitamin PP, MAYA | 0.061 mg | 20 mg | 0.3% | 0.1% | 32787 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 20 mg | 2500 mg | 0.8% | 0.2% | 12500 g |
| Kaalshiyam, Ca | 12 mg | 1000 mg | 1.2% | 0.3% | 8333 g |
| Magnesium, mg | 5 mg | 400 mg | 1.3% | 0.3% | 8000 g |
| Sodium, Na | 512 mg | 1300 mg | 39.4% | 8.5% | 254 g |
| Baaruud, S | 8.7 mg | 1000 mg | 0.9% | 0.2% | 11494 g |
| Fosfooraska, P | 22 mg | 800 mg | 2.8% | 0.6% | 3636 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.29 mg | 18 mg | 1.6% | 0.3% | 6207 g |
| Manganese, Mn | 0.066 mg | 2 mg | 3.3% | 0.7% | 3030 g |
| Naxaas, Cu | 18 μg | 1000 μg | 1.8% | 0.4% | 5556 g |
| Selenium, Haddii | 5 μg | 55 μg | 9.1% | 2% | 1100 g |
| Zinc, Zn | 0.14 mg | 12 mg | 1.2% | 0.3% | 8571 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 15.84 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 29 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 5 g | ugu badnaan 18.7 г | |||
| 14: 0 Myristic | 0.003 g | ~ | |||
| 16: 0 Palmitic | 3.391 g | ~ | |||
| 18: 0 Stearin | 1.368 g | ~ | |||
| 20:0 Arachinic | 0.115 g | ~ | |||
| 22: 0 Bilow | 0.11 g | ~ | |||
| 24: 0 Lignoceric | 0.001 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 11.458 g | daqiiqo 16.8 г | 68.2% | 14.7% | |
| 14: 1 Myristoleic | 0.001 g | ~ | |||
| 16: 1 Palmitoleic | 0.062 g | ~ | |||
| 17: 1 Heptadecene | 0.004 g | ~ | |||
| 18:1 Olein (omega-9) | 11.115 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.137 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.131 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.009 g | ~ | |||
| Aysidooyinka dufanka badan leh | 22.839 g | ka 11.2 in 20.6 | 110.9% | 23.9% | |
| 18: 2 linoleic | 20.121 g | ~ | |||
| 18: 3 Linolenic | 2.697 g | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.001 g | ~ | |||
| 20:3 Eicosatriene | 0.003 g | ~ | |||
| 20: 4 Arachidonic | 0.012 g | ~ | |||
| Omega-3 asiidh dufan ah | 2.7 g | ka 0.9 in 3.7 | 100% | 21.6% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.003 g | ~ | |||
| Omega-6 asiidh dufan ah | 20.137 g | ka 4.7 in 16.8 | 119.9% | 25.8% |
Qiimaha tamarta waa 464 kcal.
Suugo malab-iniin khardal ah hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin E - 23,5%, fiitamiin K - 58,3%
- Vitamin E waxay leedahay astaamaha antioxidant, waxay lagama maarmaan u tahay shaqada gonads, muruqa wadnaha, waa xasiliyaha guud ee xuubka unugyada. Yaraanta fiitamiin E, hemolysis of erythrocytes iyo cilladaha neerfaha ayaa la arkay.
- Vitamin K wuxuu nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseedaa kororka waqtiga xinjirowga dhiigga, hoos udhaca maadada prothrombin ee dhiiga.
Tags: Kalori ka kooban 464 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinada, macdanta, maxaa faa iido leh Maraqa-iniin khardal le'eg, kalooriyada, nafaqooyinka, guryaha waxtarka leh Maraqa-mustard suugada