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 | 162 kCal | 1684 kCal | 9.6% | 5.9% | 1040 g |
| borotiin | 1.6 g | 76 g | 2.1% | 1.3% | 4750 g |
| Subagga | 0.34 g | 56 g | 0.6% | 0.4% | 16471 g |
| Karbo | 14.12 g | 219 g | 6.4% | 4% | 1551 g |
| Fiilooyinka Alimentary | 24.1 g | 20 g | 120.5% | 74.4% | 83 g |
| Biyaha | 58.66 g | 2273 g | 2.6% | 1.6% | 3875 g |
| Ash | 1.18 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 217 μg | 900 μg | 24.1% | 14.9% | 415 g |
| alfa Carotene | 31 μg | ~ | |||
| carotenes beta | 2.35 mg | 5 mg | 47% | 29% | 213 g |
| beta Cryptoxanthin | 483 μg | ~ | |||
| Lycopene | 6800 μg | ~ | |||
| Lutein + Zeaxanthin | 2001 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.016 mg | 1.5 mg | 1.1% | 0.7% | 9375 g |
| Faytamiin B2, riboflavin | 0.166 mg | 1.8 mg | 9.2% | 5.7% | 1084 g |
| Faytamiin B4, choline | 12 mg | 500 mg | 2.4% | 1.5% | 4167 g |
| Faytamiin B5, pantothenic | 0.8 mg | 5 mg | 16% | 9.9% | 625 g |
| Faytamiin B6, pyridoxine | 0.076 mg | 2 mg | 3.8% | 2.3% | 2632 g |
| Faytamiin C, ascorbic | 426 mg | 90 mg | 473.3% | 292.2% | 21 g |
| Faytamiin E, alfa tocopherol, TE | 5.84 mg | 15 mg | 38.9% | 24% | 257 g |
| beta tocopherol | 0.05 mg | ~ | |||
| Kala duwanaanta 'Tocopherol' | 1.34 mg | ~ | |||
| tocopherol | 0.14 mg | ~ | |||
| Faytamiin K, phylloquinone | 25.9 μg | 120 μg | 21.6% | 13.3% | 463 g |
| Vitamin PP, MAYA | 1.3 mg | 20 mg | 6.5% | 4% | 1538 g |
| Betain | 2.9 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 429 mg | 2500 mg | 17.2% | 10.6% | 583 g |
| Kaalshiyam, Ca | 169 mg | 1000 mg | 16.9% | 10.4% | 592 g |
| Magnesium, mg | 69 mg | 400 mg | 17.3% | 10.7% | 580 g |
| Sodium, Na | 4 mg | 1300 mg | 0.3% | 0.2% | 32500 g |
| Baaruud, S | 16 mg | 1000 mg | 1.6% | 1% | 6250 g |
| Fosfooraska, P | 61 mg | 800 mg | 7.6% | 4.7% | 1311 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.06 mg | 18 mg | 5.9% | 3.6% | 1698 g |
| Manganese, Mn | 1.02 mg | 2 mg | 51% | 31.5% | 196 g |
| Naxaas, Cu | 113 μg | 1000 μg | 11.3% | 7% | 885 g |
| Zinc, Zn | 0.25 mg | 12 mg | 2.1% | 1.3% | 4800 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 2.58 g | ugu badnaan 100 г | |||
| Gulukoos (dextrose) | 1.34 g | ~ | |||
| sukrose | 0.07 g | ~ | |||
| fructose | 1.16 g | ~ |
Qiimaha tamarta waa 162 kcal.
Duurjoogta ayaa kacday, Waqooyiga Ameerika hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin A - 24,1%, beta-carotene - 47%, vitamin B5 - 16%, vitamin C - 473,3%, vitamin E - 38,9%, vitamin K - 21,6%, potassium - 17,2%, kaalshiyam - 16,9%, magnesium - 17,3%, manganese - 51%, naxaas - 11,3%
- 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 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.
- Vitamin E waxay leedahay astaamaha antioxidant, waxay lagama maarmaan u tahay shaqada gonads, muruqa wadnaha, waa xasiliyaha guud ee xuubka unugyada. Yaraanta fiitamiin E, hemolysis of erythrocytes iyo cilladaha neerfaha ayaa la arkay.
- Vitamin K wuxuu nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseedaa kororka waqtiga xinjirowga dhiigga, hoos udhaca maadada prothrombin ee dhiiga.
- 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.
- 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.
- 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.
- 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.
- 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: kalooriga ku jira 162 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, waa maxay isticmaalka ubax duurjoogta ah, Waqooyiga Ameerika, kalooriyada, nafaqooyinka, guryaha waxtarka leh