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 | 243 kCal | 1684 kCal | 14.4% | 5.9% | 693 g |
| borotiin | 12.9 g | 76 g | 17% | 7% | 589 g |
| Subagga | 20.9 g | 56 g | 37.3% | 15.3% | 268 g |
| Karbo | 0.9 g | 219 g | 0.4% | 0.2% | 24333 g |
| Biyaha | 63.5 g | 2273 g | 2.8% | 1.2% | 3580 g |
| Ash | 1.8 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 230 μg | 900 μg | 25.6% | 10.5% | 391 g |
| Retinol | 0.22 mg | ~ | |||
| carotenes beta | 0.06 mg | 5 mg | 1.2% | 0.5% | 8333 g |
| Fiitamiin B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 1.9% | 2143 g |
| Faytamiin B2, riboflavin | 0.44 mg | 1.8 mg | 24.4% | 10% | 409 g |
| Faytamiin B4, choline | 317.1 mg | 500 mg | 63.4% | 26.1% | 158 g |
| Faytamiin B5, pantothenic | 1.66 mg | 5 mg | 33.2% | 13.7% | 301 g |
| Faytamiin B6, pyridoxine | 0.184 mg | 2 mg | 9.2% | 3.8% | 1087 g |
| Faytamiin B9, folate | 51 μg | 400 μg | 12.8% | 5.3% | 784 g |
| Faytamiin B12, cobalamin | 0.97 μg | 3 μg | 32.3% | 13.3% | 309 g |
| Faytamiin D, calciferol | 2.2 μg | 10 μg | 22% | 9.1% | 455 g |
| Faytamiin E, alfa tocopherol, TE | 3.5 mg | 15 mg | 23.3% | 9.6% | 429 g |
| Faytamiin K, phylloquinone | 5.6 μg | 120 μg | 4.7% | 1.9% | 2143 g |
| Vitamin PP, MAYA | 3.6 mg | 20 mg | 18% | 7.4% | 556 g |
| niacin | 0.2 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 143 mg | 2500 mg | 5.7% | 2.3% | 1748 g |
| Kaalshiyam, Ca | 59 mg | 1000 mg | 5.9% | 2.4% | 1695 g |
| Magnesium, mg | 13 mg | 400 mg | 3.3% | 1.4% | 3077 g |
| Sodium, Na | 404 mg | 1300 mg | 31.1% | 12.8% | 322 g |
| Baaruud, S | 136.1 mg | 1000 mg | 13.6% | 5.6% | 735 g |
| Fosfooraska, P | 218 mg | 800 mg | 27.3% | 11.2% | 367 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 2.5 mg | 18 mg | 13.9% | 5.7% | 720 g |
| Manganese, Mn | 0.03 mg | 2 mg | 1.5% | 0.6% | 6667 g |
| Naxaas, Cu | 78 μg | 1000 μg | 7.8% | 3.2% | 1282 g |
| Selenium, Haddii | 33.1 μg | 55 μg | 60.2% | 24.8% | 166 g |
| Fluorine, F | 1.2 μg | 4000 μg | 333333 g | ||
| Zinc, Zn | 1.39 mg | 12 mg | 11.6% | 4.8% | 863 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 0.9 g | ugu badnaan 100 г | |||
| Istaroollada | |||||
| Cholesterol | 548 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 4.9 g | ugu badnaan 18.7 г | |||
| Aysidooyinka dufanka badan leh | |||||
| Omega-3 asiidh dufan ah | 0.207 g | ka 0.9 in 3.7 | 23% | 9.5% | |
| Omega-6 asiidh dufan ah | 3.003 g | ka 4.7 in 16.8 | 63.9% | 26.3% |
Qiimaha tamarta waa 243 kcal.
Ukunta shiilan, midkiiba 1-312 hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 25,6%, vitamin B2 - 24,4%, choline - 63,4%, vitamin B5 - 33,2%, vitamin B9 - 12,8%, vitamin B12 - 32,3%, fitamiin D - 22%, fitamiin E - 23,3%, fitamiin PP - 18%, fosfooraska - 27,3%, birta - 13,9%, selenium - 60,2%, zinc - 11,6, XNUMX, XNUMX%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- 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 sida coenzyme, waxay kaqeybqaataan dheef-shiid kiimikaad nucleic acids iyo amino acids. Yaraanta folate-ku waxay keentaa isku dheelitirnaan la'aanta asiidhyada nukliyeerka iyo borotiinka, taas oo keenta in la joojiyo koritaanka unugyada iyo kala qaybsanaanta, gaar ahaan unugyada si dhakhso leh u sii kordhaya: dhuuxa lafta, xiidmaha xiidmaha, iwm. nafaqo-xumada, cilladaha lagu dhasho iyo ciladaha korniinka ilmaha. Xiriir adag ayaa lagu muujiyey inta udhaxeysa heerarka folate iyo homocysteine iyo halista cudurada wadnaha iyo xididada.
- 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.
- 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.
- Iron waa qayb ka mid ah borotiinnada shaqooyinka kala duwan, oo ay ku jiraan enzymes. Waxay kaqeybqaadataa gaadiidka elektaroonigga, oksijiinta, waxay hubisaa inta lagu gudajiro falcelinada dib udhaca iyo firfircoonida peroxidation. Isticmaalka oo aan ku filnayn wuxuu keenaa dhiig-yaraan hypochromic, myoglobin-ku yar atony of muruqyada lafaha, daal kordhay, myocardiopathy, atrophic gastritis.
- 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: kalori ka kooban 243 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinada, macdanta, maxaa faaiido ah Ukunta shiilan, midkiiba 1-312, kalooriyada, nafaqooyinka, guryaha waxtarka leh ukunta shiilan, midkiiba 1-312
Qiimaha tamarta, ama waxyaabaha kalooriga ku jira Ma cadadka tamarta jidhka bini'aadamka laga soo daayo cuntada xilliga dheefshiidka. Qiimaha tamarta badeecada waxaa lagu qiyaasaa kiilo-calories (kcal) ama kilo-joules (kJ) 100 garaam. alaabta. Kiiloogalooriga loo isticmaalo in lagu cabbiro qiimaha tamarta cuntada waxaa sidoo kale loo yaqaan "calorie-cuntada", sidaas darteed horgalaha kiilooga ayaa inta badan la iska dhaafaa marka lagu qeexayo kalooriyada (kilo) kalooriyada. Waxaad arki kartaa miisaska tamarta faahfaahsan ee alaabta Ruushka.
Qiimaha nafaqada - waxa ku jira karbohaydraytyada, dufanka iyo borotiinnada ku jira sheyga.
Qiimaha nafaqada ee wax soo saarka cuntada - qaybo ka mid ah sifooyinka alaabta cuntada, iyada oo ay joogaan taas oo ay ku qanacsan tahay baahida jireed ee qofku u qabo walxaha iyo tamarta lagama maarmaanka ah.
Fiitamiinada, walxaha dabiiciga ah ee looga baahan yahay tiro yar oo ku saabsan cuntada dadka iyo xayawaanka badankood. Fiitamiinnada waxaa badanaa soosaara dhir by halkii xoolaha. Baahida bini'aadanka ee maalinlaha ah ee fiitamiinada waa kaliya dhowr milligram ama microgram. Si ka duwan maadooyinka aan dabiici ahayn, fiitamiinnada waxaa lagu burburiyaa kuleyl xoog leh. Fiitamiino badan ayaa xasilloon oo "lumay" inta lagu jiro karinta ama ka shaqeynta cuntada.