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 | 22 kCal | 1684 kCal | 1.3% | 5.9% | 7655 g |
| borotiin | 0.6 g | 76 g | 0.8% | 3.6% | 12667 g |
| Subagga | 0.1 g | 56 g | 0.2% | 0.9% | 56000 g |
| Karbo | 3.79 g | 219 g | 1.7% | 7.7% | 5778 g |
| Fiilooyinka Alimentary | 0.8 g | 20 g | 4% | 18.2% | 2500 g |
| Biyaha | 93.5 g | 2273 g | 4.1% | 18.6% | 2431 g |
| Ash | 1.21 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 78 μg | 900 μg | 8.7% | 39.5% | 1154 g |
| alfa Carotene | 210 μg | ~ | |||
| carotenes beta | 0.83 mg | 5 mg | 16.6% | 75.5% | 602 g |
| Lycopene | 9660 μg | ~ | |||
| Lutein + Zeaxanthin | 80 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 12.3% | 3750 g |
| Faytamiin B2, riboflavin | 0.03 mg | 1.8 mg | 1.7% | 7.7% | 6000 g |
| Faytamiin B4, choline | 7.2 mg | 500 mg | 1.4% | 6.4% | 6944 g |
| Faytamiin B6, pyridoxine | 0.14 mg | 2 mg | 7% | 31.8% | 1429 g |
| Faytamiin B9, folate | 21 μg | 400 μg | 5.3% | 24.1% | 1905 g |
| Faytamiin C, ascorbic | 27.7 mg | 90 mg | 30.8% | 140% | 325 g |
| Faytamiin E, alfa tocopherol, TE | 0.32 mg | 15 mg | 2.1% | 9.5% | 4688 g |
| Faytamiin K, phylloquinone | 5.3 μg | 120 μg | 4.4% | 20% | 2264 g |
| Vitamin PP, MAYA | 0.73 mg | 20 mg | 3.7% | 16.8% | 2740 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 193 mg | 2500 mg | 7.7% | 35% | 1295 g |
| Kaalshiyam, Ca | 11 mg | 1000 mg | 1.1% | 5% | 9091 g |
| Magnesium, mg | 11 mg | 400 mg | 2.8% | 12.7% | 3636 g |
| Sodium, Na | 58 mg | 1300 mg | 4.5% | 20.5% | 2241 g |
| Baaruud, S | 6 mg | 1000 mg | 0.6% | 2.7% | 16667 g |
| Fosfooraska, P | 17 mg | 800 mg | 2.1% | 9.5% | 4706 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.42 mg | 18 mg | 2.3% | 10.5% | 4286 g |
| Naxaas, Cu | 200 μg | 1000 μg | 20% | 90.9% | 500 g |
| Selenium, Haddii | 0.5 μg | 55 μg | 0.9% | 4.1% | 11000 g |
| Zinc, Zn | 0.2 mg | 12 mg | 1.7% | 7.7% | 6000 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 3.28 g | ugu badnaan 100 г | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.014 g | ugu badnaan 18.7 г | |||
| 16: 0 Palmitic | 0.01 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.016 g | daqiiqo 16.8 г | 0.1% | 0.5% | |
| 18:1 Olein (omega-9) | 0.016 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.042 g | ka 11.2 in 20.6 | 0.4% | 1.8% | |
| 18: 2 linoleic | 0.04 g | ~ | |||
| 18: 3 Linolenic | 0.001 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.001 g | ka 0.9 in 3.7 | 0.1% | 0.5% | |
| Omega-6 asiidh dufan ah | 0.04 g | ka 4.7 in 16.8 | 0.9% | 4.1% |
Qiimaha tamarta waa 22 kcal.
- koob = 242 g (53.2 kCal)
- fl oz = 30.2 g (6.6 kcal)
Yaanyo milix ah iyo casiir khudradeed oo la dhimay hodan ku ah fiitamiinnada iyo macdanta sida: beta-carotene - 16,6%, vitamin C - 30,8%, copper - 20%
- B-carotene waa provitamin A wuxuuna leeyahay astaamo antioxidant ah. 6 mcg ee beta-carotene waxay u dhigantaa 1 mcg oo fitamiin A.
- 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.
- 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 22 kcal, halabuurka kiimikaad, qiimaha nafaqada, fiitamiinnada, macdanta, waxa faa'iido leh Tamaandhada iyo casiirka khudradda, oo leh milix yar oo milix ah, kalooriyada, nafaqooyinka, sifooyinka faa'iido leh ee yaanyo iyo casiirka khudradda, oo leh milix yar