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 | 267 kCal | 1684 kCal | 15.9% | 6% | 631 g |
| borotiin | 25.07 g | 76 g | 33% | 12.4% | 303 g |
| Subagga | 17.69 g | 56 g | 31.6% | 11.8% | 317 g |
| Biyaha | 54.95 g | 2273 g | 2.4% | 0.9% | 4136 g |
| Ash | 0.82 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 2 μg | 900 μg | 0.2% | 0.1% | 45000 g |
| Retinol | 0.002 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.501 mg | 1.5 mg | 33.4% | 12.5% | 299 g |
| Faytamiin B2, riboflavin | 0.365 mg | 1.8 mg | 20.3% | 7.6% | 493 g |
| Faytamiin B4, choline | 102.3 mg | 500 mg | 20.5% | 7.7% | 489 g |
| Faytamiin B5, pantothenic | 1.29 mg | 5 mg | 25.8% | 9.7% | 388 g |
| Faytamiin B6, pyridoxine | 0.448 mg | 2 mg | 22.4% | 8.4% | 446 g |
| Faytamiin B12, cobalamin | 0.93 μg | 3 μg | 31% | 11.6% | 323 g |
| Faytamiin D, calciferol | 1.2 μg | 10 μg | 12% | 4.5% | 833 g |
| Faytamiin D3, cholecalciferol | 1.2 μg | ~ | |||
| Faytamiin E, alfa tocopherol, TE | 0.12 mg | 15 mg | 0.8% | 0.3% | 12500 g |
| Kala duwanaanta 'Tocopherol' | 0.01 mg | ~ | |||
| Vitamin PP, MAYA | 3.872 mg | 20 mg | 19.4% | 7.3% | 517 g |
| Betain | 3.4 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 305 mg | 2500 mg | 12.2% | 4.6% | 820 g |
| Kaalshiyam, Ca | 26 mg | 1000 mg | 2.6% | 1% | 3846 g |
| Magnesium, mg | 23 mg | 400 mg | 5.8% | 2.2% | 1739 g |
| Sodium, Na | 58 mg | 1300 mg | 4.5% | 1.7% | 2241 g |
| Baaruud, S | 250.7 mg | 1000 mg | 25.1% | 9.4% | 399 g |
| Fosfooraska, P | 208 mg | 800 mg | 26% | 9.7% | 385 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.75 mg | 18 mg | 9.7% | 3.6% | 1029 g |
| Manganese, Mn | 0.012 mg | 2 mg | 0.6% | 0.2% | 16667 g |
| Naxaas, Cu | 129 μg | 1000 μg | 12.9% | 4.8% | 775 g |
| Selenium, Haddii | 42.4 μg | 55 μg | 77.1% | 28.9% | 130 g |
| Zinc, Zn | 4.84 mg | 12 mg | 40.3% | 15.1% | 248 g |
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 1.668 g | ~ | |||
| valine | 1.31 g | ~ | |||
| Histidine * | 1.083 g | ~ | |||
| Isoleucine | 1.234 g | ~ | |||
| leucine | 2.136 g | ~ | |||
| lysine | 2.325 g | ~ | |||
| methionine | 0.691 g | ~ | |||
| threonine | 1.126 g | ~ | |||
| tryptophan | 0.264 g | ~ | |||
| phenylalanine | 1.054 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 1.472 g | ~ | |||
| Aspartic acid | 2.453 g | ~ | |||
| Hydroxyproline | 0.064 g | ~ | |||
| glycine | 1.13 g | ~ | |||
| Glutamic acid | 4.003 g | ~ | |||
| Proline | 1.014 g | ~ | |||
| serine | 1.084 g | ~ | |||
| tyrosine | 0.954 g | ~ | |||
| cysteine | 0.289 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 98 mg | ugu badnaan 300 mg | |||
| Acid dufan leh | |||||
| jinsi | 0.154 g | ugu badnaan 1.9 г | |||
| dufanka isku-dhafan | 0.098 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 6.584 g | ugu badnaan 18.7 г | |||
| 10: 0 Dabaysha | 0.017 g | ~ | |||
| 12:0 Lauric | 0.014 g | ~ | |||
| 14: 0 Myristic | 0.223 g | ~ | |||
| 15: 0 Pentadecanoic | 0.005 g | ~ | |||
| 16: 0 Palmitic | 3.99 g | ~ | |||
| 17-0 margarine | 0.055 g | ~ | |||
| 18: 0 Stearin | 2.248 g | ~ | |||
| 20:0 Arachinic | 0.032 g | ~ | |||
| 22: 0 Bilow | 0.001 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 7.987 g | daqiiqo 16.8 г | 47.5% | 17.8% | |
| 14: 1 Myristoleic | 0.001 g | ~ | |||
| 16: 1 Palmitoleic | 0.408 g | ~ | |||
| 17: 1 Heptadecene | 0.008 g | ~ | |||
| 18:1 Olein (omega-9) | 7.443 g | ~ | |||
| 18:1 | 7.345 g | ~ | |||
| 18: 1 tarjumaad | 0.098 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.127 g | ~ | |||
| Aysidooyinka dufanka badan leh | 2.072 g | ka 11.2 in 20.6 | 18.5% | 6.9% | |
| 18: 2 linoleic | 1.811 g | ~ | |||
| 18: 2 Omega-6, cis, cis | 1.754 g | ~ | |||
| 18:2 trans, trans | 0.056 g | ~ | |||
| 18: 3 Linolenic | 0.079 g | ~ | |||
| 18: 3 Omega-3, alfa linolenic | 0.077 g | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.002 g | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.072 g | ~ | |||
| 20:3 Eicosatriene | 0.011 g | ~ | |||
| 20: 4 Arachidonic | 0.099 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.077 g | ka 0.9 in 3.7 | 8.6% | 3.2% | |
| Omega-6 asiidh dufan ah | 1.938 g | ka 4.7 in 16.8 | 41.2% | 15.4% |
Qiimaha tamarta waa 267 kcal.
- 3 oz = 85 g (227 kCal)
- steak bilaa qashin ah (Ka soo qaado 1 steak la kariyey, oo leh qashin, culeyskiisu yahay 249g) = 185 гр (494 кКал)
Doofaarka, garabka aan lafta lahayn, braised hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin B1 - 33,4%, fiitamiin B2 - 20,3%, choline - 20,5%, vitamin B5 - 25,8%, vitamin B6 - 22,4%, vitamin B12 - 31%, fitamiin D - 12%, fitamiin PP - 19,4%, potassium - 12,2%, fosfooraska - 26%, naxaas - 12,9%, selenium - 77,1%, zinc - 40,3 %
- Vitamin B1 waa qayb ka mid ah enzymes-ka ugu muhiimsan ee karbohaydrayt iyo tamar-shiid, taas oo jidhka siisa tamar iyo walxo caag ah, iyo sidoo kale dheef-shiid kiimikaad amino acids oo isku xidhan. Faytamiin la’aantani waxay horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheefshiidka iyo wadnaha
- 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.
- Mixed waa qayb ka mid ah lecithin, wuxuu door ka ciyaaraa isku-dhafka iyo dheef-shiid kiimikaadka fosfoofiyad ee beerka, waa isha laga helo kooxaha methyl ee bilaashka ah, waxay u dhaqmaan sidii cunsur lipotropic ah.
- 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.
- Vitamin D wuxuu hayaa homeostasis ee kaalshiyamka iyo fosfooraska, wuxuu fuliyaa habsocodka macdanta lafaha. Faytamiin D yaridu waxay keentaa dheef-shiid kiimikaad hooseeya ee kalsiyum iyo fosfooraska lafaha, kordhinta kala-goynta unugyada lafaha, taasoo horseedaysa halista sii kordheysa ee lafo-beelka
- 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.
- 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.
- 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.
- Zinc waa qayb ka mid ah in ka badan 300 oo enzymes, wuxuu ka qaybqaataa hababka isku-dhafka iyo kala-baxa karbohaydraytyada, borotiinnada, dufanka, asiidhka nucleic iyo nidaaminta muujinta tiro hiddo-sideyaal ah. Isticmaalka oo aan ku filnayn ayaa horseedda dhiig yarida, yaraanta heerka labaad ee jirka, cirrhosis ku dhaca beerka, cillad galmo, iyo cilladaha uurjiifka. Daraasadihii ugu dambeeyay ayaa shaaca ka qaaday awooda qaadashada sare ee zinc si ay u carqaladeyso nuugista naxaasta sidaasna ay gacan uga geysato horumarinta dhiig yaraanta.
Tags: kalooriga ku jira 267 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa faa'iido u leh Doofaarka, baalka garabka aan lahayn, fuudka, kaloriyada, nafaqooyinka, sifooyinka waxtarka leh ee hilibka doofaarka, baalka garabka aan lafta lahayn, braised