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 | 49 kCal | 1684 kCal | 2.9% | 5.9% | 3437 g |
| borotiin | 2.59 g | 76 g | 3.4% | 6.9% | 2934 g |
| Subagga | 0.25 g | 56 g | 0.4% | 0.8% | 22400 g |
| Karbo | 6.26 g | 219 g | 2.9% | 5.9% | 3498 g |
| Fiilooyinka Alimentary | 3 g | 20 g | 15% | 30.6% | 667 g |
| Biyaha | 87.01 g | 2273 g | 3.8% | 7.8% | 2612 g |
| Ash | 0.89 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 583 μg | 900 μg | 64.8% | 132.2% | 154 g |
| alfa Carotene | 2636 μg | ~ | |||
| carotenes beta | 5.67 mg | 5 mg | 113.4% | 231.4% | 88 g |
| beta Cryptoxanthin | 5 μg | ~ | |||
| Lutein + Zeaxanthin | 493 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.046 mg | 1.5 mg | 3.1% | 6.3% | 3261 g |
| Faytamiin B2, riboflavin | 0.048 mg | 1.8 mg | 2.7% | 5.5% | 3750 g |
| Faytamiin B4, choline | 18.6 mg | 500 mg | 3.7% | 7.6% | 2688 g |
| Faytamiin B5, pantothenic | 0.143 mg | 5 mg | 2.9% | 5.9% | 3497 g |
| Faytamiin B6, pyridoxine | 0.079 mg | 2 mg | 4% | 8.2% | 2532 g |
| Faytamiin B9, folate | 24 μg | 400 μg | 6% | 12.2% | 1667 g |
| Faytamiin C, ascorbic | 5 mg | 90 mg | 5.6% | 11.4% | 1800 g |
| Faytamiin E, alfa tocopherol, TE | 0.29 mg | 15 mg | 1.9% | 3.9% | 5172 g |
| Faytamiin K, phylloquinone | 18.2 μg | 120 μg | 15.2% | 31% | 659 g |
| Vitamin PP, MAYA | 0.577 mg | 20 mg | 2.9% | 5.9% | 3466 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 291 mg | 2500 mg | 11.6% | 23.7% | 859 g |
| Kaalshiyam, Ca | 27 mg | 1000 mg | 2.7% | 5.5% | 3704 g |
| Magnesium, mg | 16 mg | 400 mg | 4% | 8.2% | 2500 g |
| Sodium, Na | 214 mg | 1300 mg | 16.5% | 33.7% | 607 g |
| Baaruud, S | 25.9 mg | 1000 mg | 2.6% | 5.3% | 3861 g |
| Fosfooraska, P | 42 mg | 800 mg | 5.3% | 10.8% | 1905 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.05 mg | 18 mg | 5.8% | 11.8% | 1714 g |
| Manganese, Mn | 0.568 mg | 2 mg | 28.4% | 58% | 352 g |
| Naxaas, Cu | 73 μg | 1000 μg | 7.3% | 14.9% | 1370 g |
| Selenium, Haddii | 0.3 μg | 55 μg | 0.5% | 1% | 18333 g |
| Fluorine, F | 37 μg | 4000 μg | 0.9% | 1.8% | 10811 g |
| Zinc, Zn | 0.41 mg | 12 mg | 3.4% | 6.9% | 2927 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 2.41 g | ugu badnaan 100 г | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.174 g | ~ | |||
| valine | 0.135 g | ~ | |||
| Histidine * | 0.066 g | ~ | |||
| Isoleucine | 0.126 g | ~ | |||
| leucine | 0.172 g | ~ | |||
| lysine | 0.154 g | ~ | |||
| methionine | 0.031 g | ~ | |||
| threonine | 0.104 g | ~ | |||
| tryptophan | 0.026 g | ~ | |||
| phenylalanine | 0.108 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.111 g | ~ | |||
| Aspartic acid | 0.274 g | ~ | |||
| glycine | 0.094 g | ~ | |||
| Glutamic acid | 0.353 g | ~ | |||
| Proline | 0.063 g | ~ | |||
| serine | 0.123 g | ~ | |||
| tyrosine | 0.067 g | ~ | |||
| cysteine | 0.024 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.051 g | ugu badnaan 18.7 г | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.044 g | ~ | |||
| 18: 0 Stearin | 0.005 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.016 g | daqiiqo 16.8 г | 0.1% | 0.2% | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 0.015 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.119 g | ka 11.2 in 20.6 | 1.1% | 2.2% | |
| 18: 2 linoleic | 0.087 g | ~ | |||
| 18: 3 Linolenic | 0.032 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.032 g | ka 0.9 in 3.7 | 3.6% | 7.3% | |
| Omega-6 asiidh dufan ah | 0.087 g | ka 4.7 in 16.8 | 1.9% | 3.9% |
Qiimaha tamarta waa 49 kcal.
- koob = 163 g (79.9 kCal)
Isku qas khudaarta, qasacadeysan, badeeco qalalan oo aan marinade lahayn hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 64,8%, beta-carotene - 113,4%, fitamiin K - 15,2%, potassium - 11,6%, manganese - 28,4%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- B-carotene waa provitamin A wuxuuna leeyahay astaamo antioxidant ah. 6 mcg ee beta-carotene waxay u dhigantaa 1 mcg oo fitamiin A.
- 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.
- 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.
Tags: kalooriga ku jira 49 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa faaiido leh Isku darka khudaarta, qasacadaysan, badeecad qalalan oo aan marinade lahayn, kaloriyo, nafaqo, sifooyin waxtar leh Isku qas khudaar, qasacadaysan, badeeco qallalan oo aan marinade lahayn