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 | 32 kCal | 1684 kCal | 1.9% | 5.9% | 5263 g |
| borotiin | 3.2 g | 76 g | 4.2% | 13.1% | 2375 g |
| Subagga | 0.7 g | 56 g | 1.3% | 4.1% | 8000 g |
| Karbo | 2.9 g | 219 g | 1.3% | 4.1% | 7552 g |
| Fiilooyinka Alimentary | 2.1 g | 20 g | 10.5% | 32.8% | 952 g |
| Biyaha | 88.9 g | 2273 g | 3.9% | 12.2% | 2557 g |
| Ash | 2.2 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 391 μg | 900 μg | 43.4% | 135.6% | 230 g |
| alfa Carotene | 4 μg | ~ | |||
| carotenes beta | 4.688 mg | 5 mg | 93.8% | 293.1% | 107 g |
| Lutein + Zeaxanthin | 1857 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 20.9% | 1500 g |
| Faytamiin B2, riboflavin | 0.26 mg | 1.8 mg | 14.4% | 45% | 692 g |
| Faytamiin B4, choline | 0.5 mg | 500 mg | 0.1% | 0.3% | 100000 g |
| Faytamiin B5, pantothenic | 0.062 mg | 5 mg | 1.2% | 3.8% | 8065 g |
| Faytamiin B6, pyridoxine | 0.174 mg | 2 mg | 8.7% | 27.2% | 1149 g |
| Faytamiin B9, folate | 14 μg | 400 μg | 3.5% | 10.9% | 2857 g |
| Faytamiin C, ascorbic | 37 mg | 90 mg | 41.1% | 128.4% | 243 g |
| Faytamiin E, alfa tocopherol, TE | 1.85 mg | 15 mg | 12.3% | 38.4% | 811 g |
| Faytamiin K, phylloquinone | 494.2 μg | 120 μg | 411.8% | 1286.9% | 24 g |
| Vitamin PP, MAYA | 0.9 mg | 20 mg | 4.5% | 14.1% | 2222 g |
| Betain | 0.3 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 288 mg | 2500 mg | 11.5% | 35.9% | 868 g |
| Kaalshiyam, Ca | 258 mg | 1000 mg | 25.8% | 80.6% | 388 g |
| Magnesium, mg | 23 mg | 400 mg | 5.8% | 18.1% | 1739 g |
| Sodium, Na | 29 mg | 1300 mg | 2.2% | 6.9% | 4483 g |
| Baaruud, S | 32 mg | 1000 mg | 3.2% | 10% | 3125 g |
| Fosfooraska, P | 45 mg | 800 mg | 5.6% | 17.5% | 1778 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.7 mg | 18 mg | 3.9% | 12.2% | 2571 g |
| Manganese, Mn | 0.525 mg | 2 mg | 26.3% | 82.2% | 381 g |
| Naxaas, Cu | 197 μg | 1000 μg | 19.7% | 61.6% | 508 g |
| Selenium, Haddii | 0.9 μg | 55 μg | 1.6% | 5% | 6111 g |
| Zinc, Zn | 0.3 mg | 12 mg | 2.5% | 7.8% | 4000 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 0.62 g | ugu badnaan 100 г | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.193 g | ~ | |||
| valine | 0.172 g | ~ | |||
| Histidine * | 0.088 g | ~ | |||
| Isoleucine | 0.193 g | ~ | |||
| leucine | 0.267 g | ~ | |||
| lysine | 0.27 g | ~ | |||
| methionine | 0.037 g | ~ | |||
| threonine | 0.124 g | ~ | |||
| tryptophan | 0.029 g | ~ | |||
| phenylalanine | 0.126 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.245 g | ~ | |||
| Aspartic acid | 0.329 g | ~ | |||
| glycine | 0.19 g | ~ | |||
| Glutamic acid | 0.397 g | ~ | |||
| Proline | 0.17 g | ~ | |||
| serine | 0.152 g | ~ | |||
| tyrosine | 0.134 g | ~ | |||
| cysteine | 0.068 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.052 g | ugu badnaan 18.7 г | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.041 g | ~ | |||
| 18: 0 Stearin | 0.004 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.131 g | daqiiqo 16.8 г | 0.8% | 2.5% | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 0.101 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.011 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.018 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.307 g | ka 11.2 in 20.6 | 2.7% | 8.4% | |
| 18: 2 linoleic | 0.274 g | ~ | |||
| 18: 3 Linolenic | 0.032 g | ~ | |||
| 20: 4 Arachidonic | 0.001 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.032 g | ka 0.9 in 3.7 | 3.6% | 11.3% | |
| Omega-6 asiidh dufan ah | 0.275 g | ka 4.7 in 16.8 | 5.9% | 18.4% |
Qiimaha tamarta waa 32 kcal.
- koob, la jarjaray = 180 g (57.6 kCal)
Quinoa ( faashad cad), la kariyey, oo aan lahayn milix fiitamiinada iyo macdanta hodanka ku ah sida: vitamin A – 43,4%, beta-carotene – 93,8%, vitamin B2 – 14,4%, vitamin C – 41,1%, vitamin E – 12,3%, vitamin K - 411,8%, potassium - 11,5%, calcium - 25,8%, manganese - 26,3%, naxaas - 19,7%
- 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 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.
- 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.
- Vitamin E waxay leedahay astaamaha antioxidant, waxay lagama maarmaan u tahay shaqada gonads, muruqa wadnaha, waa xasiliyaha guud ee xuubka unugyada. Yaraanta fiitamiin E, hemolysis of erythrocytes iyo cilladaha neerfaha ayaa la arkay.
- 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.
- 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.
- 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 32 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa faa'iido leh Quinoa (jiis cad), la kariyey, oo aan lahayn milix, kalooriyada, nafaqooyinka, sifooyinka faa'iido leh ee Quinoa (jiis cad), la kariyey, oo aan cusbo lahayn