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 | 240 kCal | 1684 kCal | 14.3% | 6% | 702 g |
| borotiin | 2.18 g | 76 g | 2.9% | 1.2% | 3486 g |
| Subagga | 0.38 g | 56 g | 0.7% | 0.3% | 14737 g |
| Karbo | 56.78 g | 219 g | 25.9% | 10.8% | 386 g |
| Fiilooyinka Alimentary | 7.1 g | 20 g | 35.5% | 14.8% | 282 g |
| Biyaha | 30.92 g | 2273 g | 1.4% | 0.6% | 7351 g |
| Ash | 2.64 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 39 μg | 900 μg | 4.3% | 1.8% | 2308 g |
| alfa Carotene | 57 μg | ~ | |||
| carotenes beta | 0.394 mg | 5 mg | 7.9% | 3.3% | 1269 g |
| beta Cryptoxanthin | 93 μg | ~ | |||
| Lutein + Zeaxanthin | 148 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.051 mg | 1.5 mg | 3.4% | 1.4% | 2941 g |
| Faytamiin B2, riboflavin | 0.186 mg | 1.8 mg | 10.3% | 4.3% | 968 g |
| Faytamiin B4, choline | 10.1 mg | 500 mg | 2% | 0.8% | 4950 g |
| Faytamiin B5, pantothenic | 0.422 mg | 5 mg | 8.4% | 3.5% | 1185 g |
| Faytamiin B6, pyridoxine | 0.205 mg | 2 mg | 10.3% | 4.3% | 976 g |
| Faytamiin B9, folate | 4 μg | 400 μg | 1% | 0.4% | 10000 g |
| Faytamiin C, ascorbic | 0.6 mg | 90 mg | 0.7% | 0.3% | 15000 g |
| Faytamiin E, alfa tocopherol, TE | 0.43 mg | 15 mg | 2.9% | 1.2% | 3488 g |
| Kala duwanaanta 'Tocopherol' | 0.02 mg | ~ | |||
| Faytamiin K, phylloquinone | 59.5 μg | 120 μg | 49.6% | 20.7% | 202 g |
| Vitamin PP, MAYA | 1.882 mg | 20 mg | 9.4% | 3.9% | 1063 g |
| Betain | 0.4 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 732 mg | 2500 mg | 29.3% | 12.2% | 342 g |
| Kaalshiyam, Ca | 43 mg | 1000 mg | 4.3% | 1.8% | 2326 g |
| Magnesium, mg | 41 mg | 400 mg | 10.3% | 4.3% | 976 g |
| Sodium, Na | 2 mg | 1300 mg | 0.2% | 0.1% | 65000 g |
| Baaruud, S | 21.8 mg | 1000 mg | 2.2% | 0.9% | 4587 g |
| Fosfooraska, P | 69 mg | 800 mg | 8.6% | 3.6% | 1159 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.93 mg | 18 mg | 5.2% | 2.2% | 1935 g |
| Manganese, Mn | 0.299 mg | 2 mg | 15% | 6.3% | 669 g |
| Naxaas, Cu | 281 μg | 1000 μg | 28.1% | 11.7% | 356 g |
| Selenium, Haddii | 0.3 μg | 55 μg | 0.5% | 0.2% | 18333 g |
| Fluorine, F | 4 μg | 4000 μg | 0.1% | 100000 g | |
| Zinc, Zn | 0.44 mg | 12 mg | 3.7% | 1.5% | 2727 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 5.11 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 38.13 g | ugu badnaan 100 г | |||
| Gulukoos (dextrose) | 25.46 g | ~ | |||
| Maltose | 0.06 g | ~ | |||
| sukrose | 0.15 g | ~ | |||
| fructose | 12.45 g | ~ | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.037 g | ~ | |||
| valine | 0.056 g | ~ | |||
| Histidine * | 0.027 g | ~ | |||
| Isoleucine | 0.041 g | ~ | |||
| leucine | 0.066 g | ~ | |||
| lysine | 0.05 g | ~ | |||
| methionine | 0.016 g | ~ | |||
| threonine | 0.049 g | ~ | |||
| tryptophan | 0.025 g | ~ | |||
| phenylalanine | 0.052 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.066 g | ~ | |||
| Aspartic acid | 0.801 g | ~ | |||
| glycine | 0.047 g | ~ | |||
| Glutamic acid | 0.114 g | ~ | |||
| Proline | 0.13 g | ~ | |||
| serine | 0.059 g | ~ | |||
| tyrosine | 0.021 g | ~ | |||
| cysteine | 0.011 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.088 g | ugu badnaan 18.7 г | |||
| 8: 0 Xaraash | 0.007 g | ~ | |||
| 10: 0 Dabaysha | 0.005 g | ~ | |||
| 12:0 Lauric | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.03 g | ~ | |||
| 18: 0 Stearin | 0.044 g | ~ | |||
| 20:0 Arachinic | 0.001 g | ~ | |||
| 22: 0 Bilow | 0.001 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.053 g | daqiiqo 16.8 г | 0.3% | 0.1% | |
| 16: 1 Palmitoleic | 0.039 g | ~ | |||
| 18:1 Olein (omega-9) | 0.014 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.062 g | ka 11.2 in 20.6 | 0.6% | 0.3% | |
| 18: 2 linoleic | 0.044 g | ~ | |||
| 18: 3 Linolenic | 0.017 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.017 g | ka 0.9 in 3.7 | 1.9% | 0.8% | |
| Omega-6 asiidh dufan ah | 0.044 g | ka 4.7 in 16.8 | 0.9% | 0.4% |
Qiimaha tamarta waa 240 kcal.
- koob, tufaax = 174 gr (417.6 kcal)
- manjo, dabacsan = 9.5 g (22.8 kCal)
Prunes (prunes engegan) hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin K - 49,6%, potassium - 29,3%, manganese - 15%, copper - 28,1%
- 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.
- 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.
Tags: Kaloriinta 240 kcal, halabuurka kiimikaad, qiimaha nafaqada, fiitamiinnada, macdanta, waa maxay faa'iidada Prunes (plums qallalan), kalooriyada, nafaqooyinka, sifooyinka faa'iido leh ee Prunes (plomme la qalajiyey)