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 | 172 kCal | 1684 kCal | 10.2% | 5.9% | 979 g |
| borotiin | 7.89 g | 76 g | 10.4% | 6% | 963 g |
| Subagga | 12.95 g | 56 g | 23.1% | 13.4% | 432 g |
| Karbo | 5.2 g | 219 g | 2.4% | 1.4% | 4212 g |
| Fiilooyinka Alimentary | 0.7 g | 20 g | 3.5% | 2% | 2857 g |
| Biyaha | 70.73 g | 2273 g | 3.1% | 1.8% | 3214 g |
| Ash | 2.52 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 244 μg | 900 μg | 27.1% | 15.8% | 369 g |
| Retinol | 0.12 mg | ~ | |||
| alfa Carotene | 3 μg | ~ | |||
| carotenes beta | 1.493 mg | 5 mg | 29.9% | 17.4% | 335 g |
| beta Cryptoxanthin | 2 μg | ~ | |||
| Lutein + Zeaxanthin | 3249 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.082 mg | 1.5 mg | 5.5% | 3.2% | 1829 g |
| Faytamiin B2, riboflavin | 0.263 mg | 1.8 mg | 14.6% | 8.5% | 684 g |
| Faytamiin B4, choline | 61 mg | 500 mg | 12.2% | 7.1% | 820 g |
| Faytamiin B5, pantothenic | 0.438 mg | 5 mg | 8.8% | 5.1% | 1142 g |
| Faytamiin B6, pyridoxine | 0.098 mg | 2 mg | 4.9% | 2.8% | 2041 g |
| Faytamiin B9, folate | 77 μg | 400 μg | 19.3% | 11.2% | 519 g |
| Faytamiin B12, cobalamin | 0.4 μg | 3 μg | 13.3% | 7.7% | 750 g |
| Faytamiin C, ascorbic | 7.3 mg | 90 mg | 8.1% | 4.7% | 1233 g |
| Faytamiin D, calciferol | 0.8 μg | 10 μg | 8% | 4.7% | 1250 g |
| Faytamiin D3, cholecalciferol | 0.8 μg | ~ | |||
| Faytamiin E, alfa tocopherol, TE | 0.93 mg | 15 mg | 6.2% | 3.6% | 1613 g |
| beta tocopherol | 0.01 mg | ~ | |||
| Kala duwanaanta 'Tocopherol' | 0.16 mg | ~ | |||
| Faytamiin K, phylloquinone | 126.5 μg | 120 μg | 105.4% | 61.3% | 95 g |
| Vitamin PP, MAYA | 0.479 mg | 20 mg | 2.4% | 1.4% | 4175 g |
| Betain | 29.9 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 231 mg | 2500 mg | 9.2% | 5.3% | 1082 g |
| Kaalshiyam, Ca | 165 mg | 1000 mg | 16.5% | 9.6% | 606 g |
| Magnesium, mg | 30 mg | 400 mg | 7.5% | 4.4% | 1333 g |
| Sodium, Na | 566 mg | 1300 mg | 43.5% | 25.3% | 230 g |
| Baaruud, S | 78.9 mg | 1000 mg | 7.9% | 4.6% | 1267 g |
| Fosfooraska, P | 139 mg | 800 mg | 17.4% | 10.1% | 576 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.19 mg | 18 mg | 6.6% | 3.8% | 1513 g |
| Manganese, Mn | 0.269 mg | 2 mg | 13.5% | 7.8% | 743 g |
| Naxaas, Cu | 59 μg | 1000 μg | 5.9% | 3.4% | 1695 g |
| Selenium, Haddii | 11.1 μg | 55 μg | 20.2% | 11.7% | 495 g |
| Fluorine, F | 4.7 μg | 4000 μg | 0.1% | 0.1% | 85106 g |
| Zinc, Zn | 0.85 mg | 12 mg | 7.1% | 4.1% | 1412 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 1.85 g | ugu badnaan 100 г | |||
| galactose | 0.04 g | ~ | |||
| Gulukoos (dextrose) | 0.08 g | ~ | |||
| lactose | 1.51 g | ~ | |||
| Maltose | 0.03 g | ~ | |||
| sukrose | 0.06 g | ~ | |||
| fructose | 0.05 g | ~ | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.366 g | ~ | |||
| valine | 0.505 g | ~ | |||
| Histidine * | 0.229 g | ~ | |||
| Isoleucine | 0.45 g | ~ | |||
| leucine | 0.708 g | ~ | |||
| lysine | 0.558 g | ~ | |||
| methionine | 0.207 g | ~ | |||
| threonine | 0.308 g | ~ | |||
| tryptophan | 0.108 g | ~ | |||
| phenylalanine | 0.406 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.323 g | ~ | |||
| Aspartic acid | 0.627 g | ~ | |||
| glycine | 0.216 g | ~ | |||
| Glutamic acid | 1.556 g | ~ | |||
| Proline | 0.646 g | ~ | |||
| serine | 0.467 g | ~ | |||
| tyrosine | 0.35 g | ~ | |||
| cysteine | 0.095 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 118 mg | ugu badnaan 300 mg | |||
| Acid dufan leh | |||||
| jinsi | 0.188 g | ugu badnaan 1.9 г | |||
| dufanka isku-dhafan | 0.171 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 6.091 g | ugu badnaan 18.7 г | |||
| 4: 0 Saliid | 0.314 g | ~ | |||
| 6-0 nylon | 0.189 g | ~ | |||
| 8: 0 Xaraash | 0.116 g | ~ | |||
| 10: 0 Dabaysha | 0.227 g | ~ | |||
| 12:0 Lauric | 0.224 g | ~ | |||
| 14: 0 Myristic | 0.858 g | ~ | |||
| 15: 0 Pentadecanoic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 2.89 g | ~ | |||
| 17-0 margarine | 0.035 g | ~ | |||
| 18: 0 Stearin | 1.225 g | ~ | |||
| 20:0 Arachinic | 0.01 g | ~ | |||
| 22: 0 Bilow | 0.002 g | ~ | |||
| 24: 0 Lignoceric | 0.001 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 3.021 g | daqiiqo 16.8 г | 18% | 10.5% | |
| 14: 1 Myristoleic | 0.001 g | ~ | |||
| 16: 1 Palmitoleic | 0.215 g | ~ | |||
| 18:1 Olein (omega-9) | 2.793 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.011 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.001 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.61 g | ka 11.2 in 20.6 | 5.4% | 3.1% | |
| 18: 2 linoleic | 0.467 g | ~ | |||
| 18: 3 Linolenic | 0.111 g | ~ | |||
| 20: 4 Arachidonic | 0.025 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.119 g | ka 0.9 in 3.7 | 13.2% | 7.7% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.007 g | ~ | |||
| Omega-6 asiidh dufan ah | 0.492 g | ka 4.7 in 16.8 | 10.5% | 6.1% |
Qiimaha tamarta waa 172 kcal.
- koob = 136 g (233.9 kCal)
- Waxsoosaarka cuntada = 813 g (1398.4 kCal)
Isbinaajka la afuufay hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin A - 27,1%, beta-carotene - 29,9%, vitamin B2 - 14,6%, choline - 12,2%, vitamin B9 - 19,3%, vitamin B12 - 13,3%, fitamiin K - 105,4%, kaalshiyam - 16,5%, fosfooraska - 17,4%, manganese - 13,5%, selenium - 20,2%
- 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.
- 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 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 K wuxuu nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseedaa kororka waqtiga xinjirowga dhiigga, hoos udhaca maadada prothrombin ee dhiiga.
- 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.
- 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.
- 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.
- 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 172 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinada, macdanta, sidee ayuu isbuugtu waxtar u leeyahay, kalooriyada, nafaqooyinka, guryaha waxtarka leh