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 | 168 kCal | 1684 kCal | 10% | 6% | 1002 g |
| borotiin | 23.8 g | 76 g | 31.3% | 18.6% | 319 g |
| Subagga | 7.38 g | 56 g | 13.2% | 7.9% | 759 g |
| Biyaha | 68.72 g | 2273 g | 3% | 1.8% | 3308 g |
| Ash | 1.44 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 100 μg | 900 μg | 11.1% | 6.6% | 900 g |
| Retinol | 0.1 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.143 mg | 1.5 mg | 9.5% | 5.7% | 1049 g |
| Faytamiin B2, riboflavin | 0.107 mg | 1.8 mg | 5.9% | 3.5% | 1682 g |
| Faytamiin B4, choline | 77.6 mg | 500 mg | 15.5% | 9.2% | 644 g |
| Faytamiin B5, pantothenic | 1.99 mg | 5 mg | 39.8% | 23.7% | 251 g |
| Faytamiin B6, pyridoxine | 0.386 mg | 2 mg | 19.3% | 11.5% | 518 g |
| Faytamiin B9, folate | 12 μg | 400 μg | 3% | 1.8% | 3333 g |
| Faytamiin B12, cobalamin | 4.11 μg | 3 μg | 137% | 81.5% | 73 g |
| Faytamiin C, ascorbic | 2.9 mg | 90 mg | 3.2% | 1.9% | 3103 g |
| Faytamiin D, calciferol | 19 μg | 10 μg | 190% | 113.1% | 53 g |
| Faytamiin D3, cholecalciferol | 19 μg | ~ | |||
| Faytamiin E, alfa tocopherol, TE | 2.79 mg | 15 mg | 18.6% | 11.1% | 538 g |
| Kala duwanaanta 'Tocopherol' | 0.05 mg | ~ | |||
| Faytamiin K, phylloquinone | 0.1 μg | 120 μg | 0.1% | 0.1% | 120000 g |
| Vitamin PP, MAYA | 6.646 mg | 20 mg | 33.2% | 19.8% | 301 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 450 mg | 2500 mg | 18% | 10.7% | 556 g |
| Kaalshiyam, Ca | 30 mg | 1000 mg | 3% | 1.8% | 3333 g |
| Magnesium, mg | 30 mg | 400 mg | 7.5% | 4.5% | 1333 g |
| Sodium, Na | 61 mg | 1300 mg | 4.7% | 2.8% | 2131 g |
| Baaruud, S | 238 mg | 1000 mg | 23.8% | 14.2% | 420 g |
| Fosfooraska, P | 270 mg | 800 mg | 33.8% | 20.1% | 296 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.36 mg | 18 mg | 2% | 1.2% | 5000 g |
| Manganese, Mn | 0.013 mg | 2 mg | 0.7% | 0.4% | 15385 g |
| Naxaas, Cu | 55 μg | 1000 μg | 5.5% | 3.3% | 1818 g |
| Selenium, Haddii | 28.1 μg | 55 μg | 51.1% | 30.4% | 196 g |
| Zinc, Zn | 0.54 mg | 12 mg | 4.5% | 2.7% | 2222 g |
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 1.491 g | ~ | |||
| valine | 1.283 g | ~ | |||
| Histidine * | 0.733 g | ~ | |||
| Isoleucine | 1.148 g | ~ | |||
| leucine | 2.025 g | ~ | |||
| lysine | 2.287 g | ~ | |||
| methionine | 0.738 g | ~ | |||
| threonine | 1.092 g | ~ | |||
| tryptophan | 0.279 g | ~ | |||
| phenylalanine | 0.973 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 1.507 g | ~ | |||
| Aspartic acid | 2.551 g | ~ | |||
| glycine | 1.196 g | ~ | |||
| Glutamic acid | 3.719 g | ~ | |||
| Proline | 0.881 g | ~ | |||
| serine | 1.016 g | ~ | |||
| tyrosine | 0.84 g | ~ | |||
| cysteine | 0.267 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 70 mg | ugu badnaan 300 mg | |||
| Acid dufan leh | |||||
| jinsi | 0.056 g | ugu badnaan 1.9 г | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 1.651 g | ugu badnaan 18.7 г | |||
| 12:0 Lauric | 0.005 g | ~ | |||
| 14: 0 Myristic | 0.217 g | ~ | |||
| 15: 0 Pentadecanoic | 0.017 g | ~ | |||
| 16: 0 Palmitic | 1.108 g | ~ | |||
| 17-0 margarine | 0.015 g | ~ | |||
| 18: 0 Stearin | 0.274 g | ~ | |||
| 20:0 Arachinic | 0.009 g | ~ | |||
| 22: 0 Bilow | 0.004 g | ~ | |||
| 24: 0 Lignoceric | 0.002 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 2.363 g | daqiiqo 16.8 г | 14.1% | 8.4% | |
| 14: 1 Myristoleic | 0.004 g | ~ | |||
| 15: 1 Bentakostiga | 0.006 g | ~ | |||
| 16: 1 Palmitoleic | 0.406 g | ~ | |||
| 18:1 Olein (omega-9) | 1.64 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.265 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.021 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.02 g | ~ | |||
| Aysidooyinka dufanka badan leh | 1.799 g | ka 11.2 in 20.6 | 16.1% | 9.6% | |
| 18: 2 linoleic | 0.588 g | ~ | |||
| 18: 3 Linolenic | 0.08 g | ~ | |||
| 18: 4 istaarijka omega-3 | 0.001 g | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.047 g | ~ | |||
| 20:3 Eicosatriene | 0.033 g | ~ | |||
| 20: 4 Arachidonic | 0.051 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.259 g | ~ | |||
| Omega-3 asiidh dufan ah | 1.065 g | ka 0.9 in 3.7 | 100% | 59.5% | |
| 22: 4 Docosatetraene, Omega-6 | 0.008 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.109 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.616 g | ~ | |||
| Omega-6 asiidh dufan ah | 0.727 g | ka 4.7 in 16.8 | 15.5% | 9.2% |
Qiimaha tamarta waa 168 kcal.
- 3 oz = 85 g (142.8 kCal)
- fayl = 71 g (119.3 kCal)
Kalluun qaanso roobeed ah oo beeraha lagu beeray, kulaylkana lagu kariyey hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin A - 11,1%, choline - 15,5%, vitamin B5 - 39,8%, vitamin B6 - 19,3%, vitamin B12 - 137%, vitamin D - 190% , fitamiin E - 18,6%, fitamiin PP - 33,2%, potassium - 18%, fosfooraska - 33,8%, selenium - 51,1%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- 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
- 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.
- 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.
- 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.
Tags: Kalori ka kooban 168 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxay faa'iido u leedahay?