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 | 18 kCal | 1684 kCal | 1.1% | 6.1% | 9356 g |
| borotiin | 1.49 g | 76 g | 2% | 11.1% | 5101 g |
| Subagga | 0.19 g | 56 g | 0.3% | 1.7% | 29474 g |
| Karbo | 3.55 g | 219 g | 1.6% | 8.9% | 6169 g |
| Biyaha | 93.52 g | 2273 g | 4.1% | 22.8% | 2430 g |
| Ash | 1.25 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 93 μg | 900 μg | 10.3% | 57.2% | 968 g |
| Fiitamiin B1, thiamine | 0.031 mg | 1.5 mg | 2.1% | 11.7% | 4839 g |
| Faytamiin B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 27.8% | 2000 g |
| Faytamiin B5, pantothenic | 0.036 mg | 5 mg | 0.7% | 3.9% | 13889 g |
| Faytamiin B6, pyridoxine | 0.07 mg | 2 mg | 3.5% | 19.4% | 2857 g |
| Faytamiin B9, folate | 9 μg | 400 μg | 2.3% | 12.8% | 4444 g |
| Faytamiin C, ascorbic | 10.5 mg | 90 mg | 11.7% | 65% | 857 g |
| Vitamin PP, MAYA | 0.46 mg | 20 mg | 2.3% | 12.8% | 4348 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 488 mg | 2500 mg | 19.5% | 108.3% | 512 g |
| Kaalshiyam, Ca | 78 mg | 1000 mg | 7.8% | 43.3% | 1282 g |
| Magnesium, mg | 67 mg | 400 mg | 16.8% | 93.3% | 597 g |
| Sodium, Na | 44 mg | 1300 mg | 3.4% | 18.9% | 2955 g |
| Baaruud, S | 14.9 mg | 1000 mg | 1.5% | 8.3% | 6711 g |
| Fosfooraska, P | 37 mg | 800 mg | 4.6% | 25.6% | 2162 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.77 mg | 18 mg | 4.3% | 23.9% | 2338 g |
| Manganese, Mn | 0.307 mg | 2 mg | 15.4% | 85.6% | 651 g |
| Naxaas, Cu | 114 μg | 1000 μg | 11.4% | 63.3% | 877 g |
| Selenium, Haddii | 0.9 μg | 55 μg | 1.6% | 8.9% | 6111 g |
| Zinc, Zn | 0.17 mg | 12 mg | 1.4% | 7.8% | 7059 g |
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.057 g | ~ | |||
| valine | 0.072 g | ~ | |||
| Histidine * | 0.023 g | ~ | |||
| Isoleucine | 0.053 g | ~ | |||
| leucine | 0.091 g | ~ | |||
| lysine | 0.065 g | ~ | |||
| methionine | 0.014 g | ~ | |||
| threonine | 0.05 g | ~ | |||
| tryptophan | 0.016 g | ~ | |||
| phenylalanine | 0.058 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.057 g | ~ | |||
| Aspartic acid | 0.077 g | ~ | |||
| glycine | 0.046 g | ~ | |||
| Glutamic acid | 0.219 g | ~ | |||
| Proline | 0.07 g | ~ | |||
| serine | 0.045 g | ~ | |||
| tyrosine | 0.024 g | ~ | |||
| cysteine | 0.01 g | ~ |
Qiimaha tamarta waa 18 kcal.
- koob = 115 g (20.7 kCal)
- = 431 g (77.6 kcal)
Purslane, la kariyey, milix ma leh hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin C - 11,7%, potassium - 19,5%, magnesium - 16,8%, manganese - 15,4%, copper - 11,4%
- 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.
- 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.
- magnesium wuxuu ka qayb qaataa dheef-shiid kiimikaadka, isku-darka borotiinnada, asiidhka nukliyeerka, wuxuu saameyn xasilloon ku leeyahay xuubabka, waxaa lagama maarmaan ah in la ilaaliyo homeostasis ee kaalshiyamka, kaalshiyamka iyo sodium. Maqnaanshaha magnesium wuxuu keenaa hypomagnesemia, halista sii kordheysa ee ah inuu ku dhaco dhiig-kar, wadne xanuun.
- 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: kalooriga ku jira 18 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa faa'iido u leh Purslane, la kariyey, milix la'aan, kaloriyo, nafaqooyin, sifooyin waxtar leh Purslane, la kariyey, milix la'aan