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 | 135 kCal | 1684 kCal | 8% | 5.9% | 1247 g |
| borotiin | 18 g | 76 g | 23.7% | 17.6% | 422 g |
| Subagga | 7 g | 56 g | 12.5% | 9.3% | 800 g |
| Biyaha | 73.5 g | 2273 g | 3.2% | 2.4% | 3093 g |
| Ash | 1.5 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 10 μg | 900 μg | 1.1% | 0.8% | 9000 g |
| Retinol | 0.01 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.09 mg | 1.5 mg | 6% | 4.4% | 1667 g |
| Faytamiin B2, riboflavin | 0.3 mg | 1.8 mg | 16.7% | 12.4% | 600 g |
| Faytamiin B5, pantothenic | 1 mg | 5 mg | 20% | 14.8% | 500 g |
| Faytamiin B6, pyridoxine | 0.45 mg | 2 mg | 22.5% | 16.7% | 444 g |
| Faytamiin B9, folate | 5 μg | 400 μg | 1.3% | 1% | 8000 g |
| Faytamiin B12, cobalamin | 10 μg | 3 μg | 333.3% | 246.9% | 30 g |
| Faytamiin C, ascorbic | 0.5 mg | 90 mg | 0.6% | 0.4% | 18000 g |
| Faytamiin E, alfa tocopherol, TE | 1 mg | 15 mg | 6.7% | 5% | 1500 g |
| Vitamin PP, MAYA | 7.9 mg | 20 mg | 39.5% | 29.3% | 253 g |
| niacin | 4 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 335 mg | 2500 mg | 13.4% | 9.9% | 746 g |
| Kaalshiyam, Ca | 50 mg | 1000 mg | 5% | 3.7% | 2000 g |
| Magnesium, mg | 35 mg | 400 mg | 8.8% | 6.5% | 1143 g |
| Sodium, Na | 100 mg | 1300 mg | 7.7% | 5.7% | 1300 g |
| Baaruud, S | 180 mg | 1000 mg | 18% | 13.3% | 556 g |
| Fosfooraska, P | 220 mg | 800 mg | 27.5% | 20.4% | 364 g |
| Koloriin, Cl | 165 mg | 2300 mg | 7.2% | 5.3% | 1394 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.3 mg | 18 mg | 7.2% | 5.3% | 1385 g |
| Iodine, I | 40 μg | 150 μg | 26.7% | 19.8% | 375 g |
| Cobalt, Co | 40 μg | 10 μg | 400% | 296.3% | 25 g |
| Manganese, Mn | 0.05 mg | 2 mg | 2.5% | 1.9% | 4000 g |
| Naxaas, Cu | 78 μg | 1000 μg | 7.8% | 5.8% | 1282 g |
| Molybdenum, Mo. | 4 μg | 70 μg | 5.7% | 4.2% | 1750 g |
| Nickel, ni | 6 μg | ~ | |||
| Selenium, Haddii | 36.5 μg | 55 μg | 66.4% | 49.2% | 151 g |
| Fluorine, F | 430 μg | 4000 μg | 10.8% | 8% | 930 g |
| Chrome, Kr | 55 μg | 50 μg | 110% | 81.5% | 91 g |
| Zinc, Zn | 0.7 mg | 12 mg | 5.8% | 4.3% | 1714 g |
| Istaroollada | |||||
| Cholesterol | 50 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 1.5 g | ugu badnaan 18.7 г | |||
| Noocyada dufanka leh ee iskujira | 3.14 g | daqiiqo 16.8 г | 18.7% | 13.9% | |
| Aysidooyinka dufanka badan leh | 1.227 g | ka 11.2 in 20.6 | 11% | 8.1% | |
| Omega-3 asiidh dufan ah | 1.1 g | ka 0.9 in 3.7 | 100% | 74.1% | |
| Omega-6 asiidh dufan ah | 0.117 g | ka 4.7 in 16.8 | 2.5% | 1.9% |
Qiimaha tamarta waa 135 kcal.
Hilibka Baasifigga ee dufanku ku yar yahay hodan ku ah fiitamiinnada iyo macdanaha sida: fiitamiin B2 - 16,7%, fiitamiin B5 - 20%, fiitamiin B6 - 22,5%, fiitamiin B12 - 333,3%, fitamiin PP - 39,5%, potassium - 13,4% , fosfooraska - 27,5%, iodine - 26,7%, cobalt - 400%, selenium - 66,4%, chromium - 110%
- 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.
- 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 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.
- 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.
- 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.
- 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.
- 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.
- Chrome wuxuu ka qayb qaataa nidaaminta heerarka gulukoosta dhiigga, kor u qaadista saameynta insulin-ta. Yaraanta ayaa keenta hoos u dhaca dulqaadka gulukooska.
Tags: Kaloriinta 135 kcal, Halabuurka kiimikaad, Qiimaha nafaqada, fiitamiinnada, macdanta, waa maxay faa'iido darrada Baasifiga ee dufanku ku yar yahay, kalooriyada, nafaqooyinka, guryaha waxtarka leh
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.