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 | 102 kCal | 1684 kCal | 6.1% | 6% | 1651 g |
| borotiin | 4.8 g | 76 g | 6.3% | 6.2% | 1583 g |
| Subagga | 0.47 g | 56 g | 0.8% | 0.8% | 11915 g |
| Karbo | 19 g | 219 g | 8.7% | 8.5% | 1153 g |
| acids acids | 2.4 g | ~ | |||
| Fiilooyinka Alimentary | 1.1 g | 20 g | 5.5% | 5.4% | 1818 g |
| Biyaha | 70 g | 2273 g | 3.1% | 3% | 3247 g |
| Ash | 2.7 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 300 μg | 900 μg | 33.3% | 32.6% | 300 g |
| carotenes beta | 1.8 mg | 5 mg | 36% | 35.3% | 278 g |
| Fiitamiin B1, thiamine | 0.15 mg | 1.5 mg | 10% | 9.8% | 1000 g |
| Faytamiin B2, riboflavin | 0.17 mg | 1.8 mg | 9.4% | 9.2% | 1059 g |
| Faytamiin B4, choline | 38.5 mg | 500 mg | 7.7% | 7.5% | 1299 g |
| Faytamiin B5, pantothenic | 0.85 mg | 5 mg | 17% | 16.7% | 588 g |
| Faytamiin B6, pyridoxine | 0.63 mg | 2 mg | 31.5% | 30.9% | 317 g |
| Faytamiin B9, folate | 25 μg | 400 μg | 6.3% | 6.2% | 1600 g |
| Faytamiin C, ascorbic | 45 mg | 90 mg | 50% | 49% | 200 g |
| Faytamiin E, alfa tocopherol, TE | 1 mg | 15 mg | 6.7% | 6.6% | 1500 g |
| Faytamiin H, biotin | 4.5 μg | 50 μg | 9% | 8.8% | 1111 g |
| Faytamiin K, phylloquinone | 11.4 μg | 120 μg | 9.5% | 9.3% | 1053 g |
| Vitamin PP, MAYA | 2.6 mg | 20 mg | 13% | 12.7% | 769 g |
| niacin | 1.9 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 875 mg | 2500 mg | 35% | 34.3% | 286 g |
| Kaalshiyam, Ca | 20 mg | 1000 mg | 2% | 2% | 5000 g |
| Magnesium, mg | 50 mg | 400 mg | 12.5% | 12.3% | 800 g |
| Sodium, Na | 15 mg | 1300 mg | 1.2% | 1.2% | 8667 g |
| Baaruud, S | 51 mg | 1000 mg | 5.1% | 5% | 1961 g |
| Fosfooraska, P | 68 mg | 800 mg | 8.5% | 8.3% | 1176 g |
| Koloriin, Cl | 232 mg | 2300 mg | 10.1% | 9.9% | 991 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 2.3 mg | 18 mg | 12.8% | 12.5% | 783 g |
| Iodine, I | 9 μg | 150 μg | 6% | 5.9% | 1667 g |
| Cobalt, Co | 25 μg | 10 μg | 250% | 245.1% | 40 g |
| Manganese, Mn | 0.2 mg | 2 mg | 10% | 9.8% | 1000 g |
| Naxaas, Cu | 460 μg | 1000 μg | 46% | 45.1% | 217 g |
| Molybdenum, Mo. | 30 μg | 70 μg | 42.9% | 42.1% | 233 g |
| Selenium, Haddii | 5.3 μg | 55 μg | 9.6% | 9.4% | 1038 g |
| Zinc, Zn | 1.1 mg | 12 mg | 9.2% | 9% | 1091 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 1 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 18 g | ugu badnaan 100 г | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.1 g | ugu badnaan 18.7 г | |||
| Aysidooyinka dufanka badan leh | |||||
| Omega-3 asiidh dufan ah | 0.007 g | ka 0.9 in 3.7 | 0.8% | 0.8% | |
| Omega-6 asiidh dufan ah | 0.152 g | ka 4.7 in 16.8 | 3.2% | 3.1% |
Qiimaha tamarta waa 102 kcal.
- Miisaska cuntada (“korka” marka laga reebo cuntooyinka dareeraha ah) = 30 g (30.6 kcal)
- Shaah ("sare" marka laga reebo cuntooyinka dareeraha ah) = 10 g (10.2 kcal)
Jinka yaanyada. Cuntada qasacadaysan hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 33,3%, beta-carotene - 36%, vitamin B5 - 17%, vitamin B6 - 31,5%, vitamin C - 50%, vitamin PP - 13%, potassium - 35%, magnesium - 12,5%, bir - 12,8%, cobalt - 250%, naxaas - 46%, molybdenum - 42,9%
- 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 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 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.
- 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.
- magnesium wuxuu ka qayb qaataa dheef-shiid kiimikaadka, isku-darka borotiinnada, asiidhka nukliyeerka, wuxuu saameyn xasilloon ku leeyahay xuubabka, waxaa lagama maarmaan ah in la ilaaliyo homeostasis ee kaalshiyamka, kaalshiyamka iyo sodium. Maqnaanshaha magnesium wuxuu keenaa hypomagnesemia, halista sii kordheysa ee ah inuu ku dhaco dhiig-kar, wadne xanuun.
- 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.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
- 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.
- Molybdenum waa isku-duwaha enzymes badan oo bixiya dheef-shiid kiimikaad amino acids, baaruud iyo pyrimidines.
KHATARAHA SOO SAARKA Jinka yaanyo. Cuntada qasacadaysan
Tags: kalooriga waxa ku jira 102 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, waa maxay isticmaalka yaanyada. Cuntada qasacadaysan, kalooriyeyaasha, nafaqooyinka, sifooyinka waxtarka leh Tamaandho. Cuntada qasacadaysan
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.