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 | 188 kCal | 1684 kCal | 11.2% | 6% | 896 g |
| borotiin | 13.16 g | 76 g | 17.3% | 9.2% | 578 g |
| Karbo | 28.58 g | 219 g | 13.1% | 7% | 766 g |
| Fiilooyinka Alimentary | 5.3 g | 20 g | 26.5% | 14.1% | 377 g |
| Biyaha | 50.88 g | 2273 g | 2.2% | 1.2% | 4467 g |
| Ash | 2.08 g | ~ | |||
| Fiitamiinada | |||||
| carotenes beta | 0.003 mg | 5 mg | 0.1% | 0.1% | 166667 g |
| Lutein + Zeaxanthin | 104 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.233 mg | 1.5 mg | 15.5% | 8.2% | 644 g |
| Faytamiin B2, riboflavin | 0.079 mg | 1.8 mg | 4.4% | 2.3% | 2278 g |
| Faytamiin B4, choline | 14.9 mg | 500 mg | 3% | 1.6% | 3356 g |
| Faytamiin B6, pyridoxine | 0.193 mg | 2 mg | 9.7% | 5.2% | 1036 g |
| Faytamiin E, alfa tocopherol, TE | 0.34 mg | 15 mg | 2.3% | 1.2% | 4412 g |
| Faytamiin K, phylloquinone | 1.1 μg | 120 μg | 0.9% | 0.5% | 10909 g |
| Vitamin PP, MAYA | 2.33 mg | 20 mg | 11.7% | 6.2% | 858 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 198 mg | 2500 mg | 7.9% | 4.2% | 1263 g |
| Magnesium, mg | 66 mg | 400 mg | 16.5% | 8.8% | 606 g |
| Sodium, Na | 474 mg | 1300 mg | 36.5% | 19.4% | 274 g |
| Baaruud, S | 131.6 mg | 1000 mg | 13.2% | 7% | 760 g |
| Fosfooraska, P | 176 mg | 800 mg | 22% | 11.7% | 455 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.89 mg | 18 mg | 10.5% | 5.6% | 952 g |
| Naxaas, Cu | 208 μg | 1000 μg | 20.8% | 11.1% | 481 g |
| Selenium, Haddii | 30 μg | 55 μg | 54.5% | 29% | 183 g |
| Zinc, Zn | 1.25 mg | 12 mg | 10.4% | 5.5% | 960 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 2.63 g | ugu badnaan 100 г |
Qiimaha tamarta waa 188 kcal.
- koob = 240 g (451.2 kCal)
- tbsp = 15 g (28.2 kcal)
- 0,75 koob = 180 g (338.4 kCal)
Rootiga jeermiska qamadiga hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin B1 - 15,5%, fitamiin PP - 11,7%, magnesium - 16,5%, fosfooraska - 22%, naxaas - 20,8%, selenium - 54,5%
- Vitamin B1 waa qayb ka mid ah enzymes-ka ugu muhiimsan ee karbohaydrayt iyo tamar-shiid, taas oo jidhka siisa tamar iyo walxo caag ah, iyo sidoo kale dheef-shiid kiimikaad amino acids oo isku xidhan. Faytamiin la’aantani waxay horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheefshiidka iyo wadnaha
- 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.
- 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.
- 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.
- 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.
- 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: kalooriga ku jira 188 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa faaido leh Roodh ka soo baxay jeermiska qamadiga, kaloriyada, nafaqooyinka, guryaha waxtarka leh Rooti ka yimid jeermiga qamadiga