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 | 20 kCal | 1684 kCal | 1.2% | 6% | 8420 g |
| borotiin | 2.49 g | 76 g | 3.3% | 16.5% | 3052 g |
| Subagga | 0.27 g | 56 g | 0.5% | 2.5% | 20741 g |
| Karbo | 0.11 g | 219 g | 0.1% | 0.5% | 199091 g |
| Fiilooyinka Alimentary | 3.3 g | 20 g | 16.5% | 82.5% | 606 g |
| Biyaha | 93.21 g | 2273 g | 4.1% | 20.5% | 2439 g |
| Ash | 0.63 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 258 μg | 900 μg | 28.7% | 143.5% | 349 g |
| Fiitamiin B1, thiamine | 0.048 mg | 1.5 mg | 3.2% | 16% | 3125 g |
| Faytamiin B2, riboflavin | 0.061 mg | 1.8 mg | 3.4% | 17% | 2951 g |
| Faytamiin B5, pantothenic | 0.019 mg | 5 mg | 0.4% | 2% | 26316 g |
| Faytamiin B6, pyridoxine | 0.131 mg | 2 mg | 6.6% | 33% | 1527 g |
| Faytamiin B9, folate | 138 μg | 400 μg | 34.5% | 172.5% | 290 g |
| Faytamiin C, ascorbic | 25.3 mg | 90 mg | 28.1% | 140.5% | 356 g |
| Vitamin PP, MAYA | 0.314 mg | 20 mg | 1.6% | 8% | 6369 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 170 mg | 2500 mg | 6.8% | 34% | 1471 g |
| Kaalshiyam, Ca | 116 mg | 1000 mg | 11.6% | 58% | 862 g |
| Magnesium, mg | 15 mg | 400 mg | 3.8% | 19% | 2667 g |
| Sodium, Na | 29 mg | 1300 mg | 2.2% | 11% | 4483 g |
| Baaruud, S | 24.9 mg | 1000 mg | 2.5% | 12.5% | 4016 g |
| Fosfooraska, P | 30 mg | 800 mg | 3.8% | 19% | 2667 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.29 mg | 18 mg | 7.2% | 36% | 1395 g |
| Manganese, Mn | 0.339 mg | 2 mg | 17% | 85% | 590 g |
| Naxaas, Cu | 67 μg | 1000 μg | 6.7% | 33.5% | 1493 g |
| Selenium, Haddii | 0.7 μg | 55 μg | 1.3% | 6.5% | 7857 g |
| Zinc, Zn | 0.23 mg | 12 mg | 1.9% | 9.5% | 5217 g |
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.181 g | ~ | |||
| valine | 0.097 g | ~ | |||
| Histidine * | 0.045 g | ~ | |||
| Isoleucine | 0.091 g | ~ | |||
| leucine | 0.076 g | ~ | |||
| lysine | 0.113 g | ~ | |||
| methionine | 0.023 g | ~ | |||
| threonine | 0.066 g | ~ | |||
| tryptophan | 0.027 g | ~ | |||
| phenylalanine | 0.066 g | ~ | |||
| Amino acids la badali karo | |||||
| tyrosine | 0.132 g | ~ | |||
| cysteine | 0.037 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.014 g | ugu badnaan 18.7 г | |||
| 16: 0 Palmitic | 0.006 g | ~ | |||
| 18: 0 Stearin | 0.002 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.124 g | daqiiqo 16.8 г | 0.7% | 3.5% | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 0.02 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.026 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.077 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.051 g | ka 11.2 in 20.6 | 0.5% | 2.5% | |
| 18: 2 linoleic | 0.027 g | ~ | |||
| 18: 3 Linolenic | 0.024 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.024 g | ka 0.9 in 3.7 | 2.7% | 13.5% | |
| Omega-6 asiidh dufan ah | 0.027 g | ka 4.7 in 16.8 | 0.6% | 3% |
Qiimaha tamarta waa 20 kcal.
- koob, la jarjaray = 146 g (29.2 kCal)
- xirmo (10 oz) = 284 g (56.8 kCal)
Caleenta mustard, barafaysan, aan la karin hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 28,7%, fiitamiin B9 - 34,5%, fiitamiin C - 28,1%, kaalshiyam - 11,6%, manganese - 17%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- 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.
- Calcium waa qaybta ugu weyn ee lafahayaga, waxay u dhaqantaa sida nidaamiyaha nidaamka neerfaha, wuxuu ka qayb qaataa foosha muruqyada. Yaraanta kaalshiyamku waxay keentaa kala-goynta dhabarta, lafaha miskaha iyo dhinacyada hoose, waxay kordhisaa halista lafo-beelka.
- 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 20 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa faaido leh iniin khardal ah, barafaysan, aan la karin, kaloriyo, nafaqo, sifooyin waxtar leh Khudaarta mustard, barafaysan, aan la karin