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 | 82 kCal | 1684 kCal | 4.9% | 6% | 2054 g |
| borotiin | 16.77 g | 76 g | 22.1% | 27% | 453 g |
| Subagga | 1.2 g | 56 g | 2.1% | 2.6% | 4667 g |
| Biyaha | 79.37 g | 2273 g | 3.5% | 4.3% | 2864 g |
| Ash | 1.2 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 15 μg | 900 μg | 1.7% | 2.1% | 6000 g |
| Retinol | 0.015 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 4% | 3000 g |
| Faytamiin B2, riboflavin | 0.085 mg | 1.8 mg | 4.7% | 5.7% | 2118 g |
| Faytamiin B4, choline | 80.9 mg | 500 mg | 16.2% | 19.8% | 618 g |
| Faytamiin B5, pantothenic | 0.58 mg | 5 mg | 11.6% | 14.1% | 862 g |
| Faytamiin B6, pyridoxine | 0.076 mg | 2 mg | 3.8% | 4.6% | 2632 g |
| Faytamiin B9, folate | 44 μg | 400 μg | 11% | 13.4% | 909 g |
| Faytamiin B12, cobalamin | 2.15 μg | 3 μg | 71.7% | 87.4% | 140 g |
| Faytamiin C, ascorbic | 0.9 mg | 90 mg | 1% | 1.2% | 10000 g |
| Faytamiin E, alfa tocopherol, TE | 1.5 mg | 15 mg | 10% | 12.2% | 1000 g |
| Faytamiin K, phylloquinone | 0.1 μg | 120 μg | 0.1% | 0.1% | 120000 g |
| Vitamin PP, MAYA | 2.28 mg | 20 mg | 11.4% | 13.9% | 877 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 296 mg | 2500 mg | 11.8% | 14.4% | 845 g |
| Kaalshiyam, Ca | 60 mg | 1000 mg | 6% | 7.3% | 1667 g |
| Magnesium, mg | 33 mg | 400 mg | 8.3% | 10.1% | 1212 g |
| Sodium, Na | 94 mg | 1300 mg | 7.2% | 8.8% | 1383 g |
| Baaruud, S | 167.7 mg | 1000 mg | 16.8% | 20.5% | 596 g |
| Fosfooraska, P | 270 mg | 800 mg | 33.8% | 41.2% | 296 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.83 mg | 18 mg | 4.6% | 5.6% | 2169 g |
| Manganese, Mn | 0.522 mg | 2 mg | 26.1% | 31.8% | 383 g |
| Naxaas, Cu | 685 μg | 1000 μg | 68.5% | 83.5% | 146 g |
| Selenium, Haddii | 36.7 μg | 55 μg | 66.7% | 81.3% | 150 g |
| Zinc, Zn | 1.76 mg | 12 mg | 14.7% | 17.9% | 682 g |
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 1.463 g | ~ | |||
| valine | 0.786 g | ~ | |||
| Histidine * | 0.341 g | ~ | |||
| Isoleucine | 0.811 g | ~ | |||
| leucine | 1.329 g | ~ | |||
| lysine | 1.457 g | ~ | |||
| methionine | 0.472 g | ~ | |||
| threonine | 0.676 g | ~ | |||
| tryptophan | 0.234 g | ~ | |||
| phenylalanine | 0.706 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.947 g | ~ | |||
| Aspartic acid | 1.731 g | ~ | |||
| glycine | 1.009 g | ~ | |||
| Glutamic acid | 2.856 g | ~ | |||
| Proline | 0.553 g | ~ | |||
| serine | 0.66 g | ~ | |||
| tyrosine | 0.558 g | ~ | |||
| cysteine | 0.188 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 133 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.181 g | ugu badnaan 18.7 г | |||
| 14: 0 Myristic | 0.005 g | ~ | |||
| 16: 0 Palmitic | 0.111 g | ~ | |||
| 18: 0 Stearin | 0.049 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.244 g | daqiiqo 16.8 г | 1.5% | 1.8% | |
| 16: 1 Palmitoleic | 0.027 g | ~ | |||
| 18:1 Olein (omega-9) | 0.147 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.012 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.05 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.367 g | ka 11.2 in 20.6 | 3.3% | 4% | |
| 18: 2 linoleic | 0.09 g | ~ | |||
| 18: 3 Linolenic | 0.028 g | ~ | |||
| 18: 4 istaarijka omega-3 | 0.001 g | ~ | |||
| 20: 4 Arachidonic | 0.056 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.119 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.195 g | ka 0.9 in 3.7 | 21.7% | 26.5% | |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.047 g | ~ | |||
| Omega-6 asiidh dufan ah | 0.146 g | ka 4.7 in 16.8 | 3.1% | 3.8% |
Qiimaha tamarta waa 82 kcal.
- 3 oz = 85 g (69.7 kCal)
Webiga kalluunka, duurjoogta, uumiga hodan ku ah fiitamiinnada iyo macdanta sida: choline - 16,2%, vitamin B5 - 11,6%, vitamin B9 - 11%, vitamin B12 - 71,7%, vitamin PP - 11,4%, potassium - 11,8 %, fosfooraska - 33,8%, manganese - 26,1%, naxaas - 68,5%, selenium - 66,7%, zinc - 14,7%
- Mixed waa qayb ka mid ah lecithin, wuxuu door ka ciyaaraa isku-dhafka iyo dheef-shiid kiimikaadka fosfoofiyad ee beerka, waa isha laga helo kooxaha methyl ee bilaashka ah, waxay u dhaqmaan sidii cunsur lipotropic ah.
- 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 sida coenzyme, waxay kaqeybqaataan dheef-shiid kiimikaad nucleic acids iyo amino acids. Yaraanta folate-ku waxay keentaa isku dheelitirnaan la'aanta asiidhyada nukliyeerka iyo borotiinka, taas oo keenta in la joojiyo koritaanka unugyada iyo kala qaybsanaanta, gaar ahaan unugyada si dhakhso leh u sii kordhaya: dhuuxa lafta, xiidmaha xiidmaha, iwm. nafaqo-xumada, cilladaha lagu dhasho iyo ciladaha korniinka ilmaha. Xiriir adag ayaa lagu muujiyey inta udhaxeysa heerarka folate iyo homocysteine iyo halista cudurada wadnaha iyo xididada.
- Vitamin B12 wuxuu door muhiim ah ka ciyaaraa dheef-shiid kiimikaadka iyo beddelka amino acids-ka. Folate iyo vitamin B12 waa fiitamiino isku xiran waxayna ku lug leeyihiin sameynta dhiigga. Faytamiin B12 la'aanta ayaa horseedda horumarinta qayb ka mid ah ama ka-yaraanta folate-ka, iyo sidoo kale dhiig yaraan, leukopenia, thrombocytopenia.
- 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.
- 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.
- 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.
- 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.
- Zinc waa qayb ka mid ah in ka badan 300 oo enzymes, wuxuu ka qaybqaataa hababka isku-dhafka iyo kala-baxa karbohaydraytyada, borotiinnada, dufanka, asiidhka nucleic iyo nidaaminta muujinta tiro hiddo-sideyaal ah. Isticmaalka oo aan ku filnayn ayaa horseedda dhiig yarida, yaraanta heerka labaad ee jirka, cirrhosis ku dhaca beerka, cillad galmo, iyo cilladaha uurjiifka. Daraasadihii ugu dambeeyay ayaa shaaca ka qaaday awooda qaadashada sare ee zinc si ay u carqaladeyso nuugista naxaasta sidaasna ay gacan uga geysato horumarinta dhiig yaraanta.
Tags: Kalori ka kooban 82 kcal, ka kooban kiimiko, qiimaha nafaqada, fiitamiinada, macdanta, maxaa faa iido u leh kansarka wabiga, duurjoogta, uumiga, kalooriyada, nafaqooyinka, guryaha waxtarka leh kansarka wabiga, duurjoogta, caadka