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 | 20 kCal | 1684 kCal | 1.2% | 6% | 8420 g |
| borotiin | 1.08 g | 76 g | 1.4% | 7% | 7037 g |
| Subagga | 0.21 g | 56 g | 0.4% | 2% | 26667 g |
| Karbo | 2.85 g | 219 g | 1.3% | 6.5% | 7684 g |
| Fiilooyinka Alimentary | 1.6 g | 20 g | 8% | 40% | 1250 g |
| Biyaha | 93.96 g | 2273 g | 4.1% | 20.5% | 2419 g |
| Ash | 0.3 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 18 μg | 900 μg | 2% | 10% | 5000 g |
| Fiitamiin B1, thiamine | 0.069 mg | 1.5 mg | 4.6% | 23% | 2174 g |
| Faytamiin B2, riboflavin | 0.038 mg | 1.8 mg | 2.1% | 10.5% | 4737 g |
| Faytamiin B5, pantothenic | 0.03 mg | 5 mg | 0.6% | 3% | 16667 g |
| Faytamiin B6, pyridoxine | 0.137 mg | 2 mg | 6.9% | 34.5% | 1460 g |
| Faytamiin B9, folate | 14 μg | 400 μg | 3.5% | 17.5% | 2857 g |
| Faytamiin C, ascorbic | 58.7 mg | 90 mg | 65.2% | 326% | 153 g |
| Vitamin PP, MAYA | 1.37 mg | 20 mg | 6.9% | 34.5% | 1460 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 91 mg | 2500 mg | 3.6% | 18% | 2747 g |
| Kaalshiyam, Ca | 9 mg | 1000 mg | 0.9% | 4.5% | 11111 g |
| Magnesium, mg | 8 mg | 400 mg | 2% | 10% | 5000 g |
| Sodium, Na | 5 mg | 1300 mg | 0.4% | 2% | 26000 g |
| Baaruud, S | 10.8 mg | 1000 mg | 1.1% | 5.5% | 9259 g |
| Fosfooraska, P | 17 mg | 800 mg | 2.1% | 10.5% | 4706 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.62 mg | 18 mg | 3.4% | 17% | 2903 g |
| Manganese, Mn | 0.117 mg | 2 mg | 5.9% | 29.5% | 1709 g |
| Naxaas, Cu | 53 μg | 1000 μg | 5.3% | 26.5% | 1887 g |
| Selenium, Haddii | 0.2 μg | 55 μg | 0.4% | 2% | 27500 g |
| Zinc, Zn | 0.06 mg | 12 mg | 0.5% | 2.5% | 20000 g |
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.052 g | ~ | |||
| valine | 0.045 g | ~ | |||
| Histidine * | 0.022 g | ~ | |||
| Isoleucine | 0.035 g | ~ | |||
| leucine | 0.056 g | ~ | |||
| lysine | 0.048 g | ~ | |||
| methionine | 0.013 g | ~ | |||
| threonine | 0.04 g | ~ | |||
| tryptophan | 0.014 g | ~ | |||
| phenylalanine | 0.033 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.044 g | ~ | |||
| Aspartic acid | 0.154 g | ~ | |||
| glycine | 0.04 g | ~ | |||
| Glutamic acid | 0.142 g | ~ | |||
| Proline | 0.047 g | ~ | |||
| serine | 0.043 g | ~ | |||
| tyrosine | 0.022 g | ~ | |||
| cysteine | 0.021 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.031 g | ugu badnaan 18.7 г | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.023 g | ~ | |||
| 18: 0 Stearin | 0.007 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.014 g | daqiiqo 16.8 г | 0.1% | 0.5% | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 0.013 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.113 g | ka 11.2 in 20.6 | 1% | 5% | |
| 18: 2 linoleic | 0.102 g | ~ | |||
| 18: 3 Linolenic | 0.01 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.01 g | ka 0.9 in 3.7 | 1.1% | 5.5% | |
| Omega-6 asiidh dufan ah | 0.102 g | ka 4.7 in 16.8 | 2.2% | 11% |
Qiimaha tamarta waa 20 kcal.
- xirmo (10 oz) = 284 g (56.8 kCal)
Basbaas cagaaran oo macaan, la jarjarey, barafoobay hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin C - 65,2%
- 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.
Tags: kalooriga ku jira 20 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa faaiido leh basbaaska macaan ee cagaaran, la jarjaray, la barafeeyay, kaloriyada, nafaqooyinka, sifooyinka waxtarka leh Basbaaska macaan ee cagaaran, la jarjaray, la barafeeyay