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 | 153 kCal | 1684 kCal | 9.1% | 5.9% | 1101 g |
| borotiin | 0.95 g | 76 g | 1.3% | 0.8% | 8000 g |
| Subagga | 9.91 g | 56 g | 17.7% | 11.6% | 565 g |
| Karbo | 12.99 g | 219 g | 5.9% | 3.9% | 1686 g |
| Fiilooyinka Alimentary | 1.9 g | 20 g | 9.5% | 6.2% | 1053 g |
| Biyaha | 73.42 g | 2273 g | 3.2% | 2.1% | 3096 g |
| Ash | 0.84 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 28 μg | 900 μg | 3.1% | 2% | 3214 g |
| Retinol | 0.028 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.026 mg | 1.5 mg | 1.7% | 1.1% | 5769 g |
| Faytamiin B2, riboflavin | 0.02 mg | 1.8 mg | 1.1% | 0.7% | 9000 g |
| Faytamiin B5, pantothenic | 0.246 mg | 5 mg | 4.9% | 3.2% | 2033 g |
| Faytamiin B6, pyridoxine | 0.112 mg | 2 mg | 5.6% | 3.7% | 1786 g |
| Faytamiin B12, cobalamin | 0.01 μg | 3 μg | 0.3% | 0.2% | 30000 g |
| Faytamiin C, ascorbic | 14.6 mg | 90 mg | 16.2% | 10.6% | 616 g |
| Faytamiin E, alfa tocopherol, TE | 0.54 mg | 15 mg | 3.6% | 2.4% | 2778 g |
| beta tocopherol | 0.04 mg | ~ | |||
| Kala duwanaanta 'Tocopherol' | 4.79 mg | ~ | |||
| tocopherol | 1.64 mg | ~ | |||
| Faytamiin K, phylloquinone | 70.9 μg | 120 μg | 59.1% | 38.6% | 169 g |
| Vitamin PP, MAYA | 0.206 mg | 20 mg | 1% | 0.7% | 9709 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 129 mg | 2500 mg | 5.2% | 3.4% | 1938 g |
| Kaalshiyam, Ca | 30 mg | 1000 mg | 3% | 2% | 3333 g |
| Magnesium, mg | 8 mg | 400 mg | 2% | 1.3% | 5000 g |
| Sodium, Na | 203 mg | 1300 mg | 15.6% | 10.2% | 640 g |
| Baaruud, S | 9.5 mg | 1000 mg | 1% | 0.7% | 10526 g |
| Fosfooraska, P | 20 mg | 800 mg | 2.5% | 1.6% | 4000 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.22 mg | 18 mg | 1.2% | 0.8% | 8182 g |
| Manganese, Mn | 0.102 mg | 2 mg | 5.1% | 3.3% | 1961 g |
| Naxaas, Cu | 15 μg | 1000 μg | 1.5% | 1% | 6667 g |
| Zinc, Zn | 0.14 mg | 12 mg | 1.2% | 0.8% | 8571 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 12.19 g | ugu badnaan 100 г | |||
| galactose | 0.09 g | ~ | |||
| Gulukoos (dextrose) | 1.69 g | ~ | |||
| sukrose | 8.96 g | ~ | |||
| fructose | 1.44 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 4 mg | ugu badnaan 300 mg | |||
| Acid dufan leh | |||||
| jinsi | 0.037 g | ugu badnaan 1.9 г | |||
| dufanka isku-dhafan | 0.008 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 1.599 g | ugu badnaan 18.7 г | |||
| 4: 0 Saliid | 0.002 g | ~ | |||
| 6-0 nylon | 0.005 g | ~ | |||
| 8: 0 Xaraash | 0.004 g | ~ | |||
| 10: 0 Dabaysha | 0.007 g | ~ | |||
| 12:0 Lauric | 0.001 g | ~ | |||
| 14: 0 Myristic | 0.005 g | ~ | |||
| 15: 0 Pentadecanoic | 0.002 g | ~ | |||
| 16: 0 Palmitic | 1.037 g | ~ | |||
| 17-0 margarine | 0.016 g | ~ | |||
| 18: 0 Stearin | 0.438 g | ~ | |||
| 20:0 Arachinic | 0.032 g | ~ | |||
| 22: 0 Bilow | 0.034 g | ~ | |||
| 24: 0 Lignoceric | 0.016 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 2.671 g | daqiiqo 16.8 г | 15.9% | 10.4% | |
| 16: 1 Palmitoleic | 0.018 g | ~ | |||
| 16:1 | 0.018 g | ~ | |||
| 17: 1 Heptadecene | 0.008 g | ~ | |||
| 18:1 Olein (omega-9) | 2.232 g | ~ | |||
| 18:1 | 2.227 g | ~ | |||
| 18: 1 tarjumaad | 0.005 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.4 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.008 g | ~ | |||
| 22:1 | 0.006 g | ~ | |||
| 22: 1 tarjumaad | 0.003 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.004 g | ~ | |||
| Aysidooyinka dufanka badan leh | 5.348 g | ka 11.2 in 20.6 | 47.8% | 31.2% | |
| 18: 2 linoleic | 5.021 g | ~ | |||
| 18: 2 trans isomer, lama go'aamin | 0.029 g | ~ | |||
| 18: 2 Omega-6, cis, cis | 4.979 g | ~ | |||
| 18: 2 Isku-xidhka Linoleic Acid | 0.013 g | ~ | |||
| 18: 3 Linolenic | 0.302 g | ~ | |||
| 18: 3 Omega-3, alfa linolenic | 0.279 g | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.024 g | ~ | |||
| 18: 4 istaarijka omega-3 | 0.003 g | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.002 g | ~ | |||
| 20:3 Eicosatriene | 0.007 g | ~ | |||
| 20:3 Omega-6 | 0.006 g | ~ | |||
| 20: 4 Arachidonic | 0.004 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.006 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.289 g | ka 0.9 in 3.7 | 32.1% | 21% | |
| 22: 4 Docosatetraene, Omega-6 | 0.001 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.001 g | ~ | |||
| Omega-6 asiidh dufan ah | 5.016 g | ka 4.7 in 16.8 | 100% | 65.4% |
Qiimaha tamarta waa 153 kcal.
- 0,75 koob = 99 g (151.5 kCal)
Cunto deg deg ah, saladh kaabash ah hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin C - 16,2%, fitamiin K - 59,1%
- 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 K wuxuu nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseedaa kororka waqtiga xinjirowga dhiigga, hoos udhaca maadada prothrombin ee dhiiga.
Tags: kalooriga ka kooban 153 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanaha, sida cuntada degdegga ah waxtar u leedahay, salad kaabash, kaloriyo, nafaqooyin, sifooyin waxtar u leh cuntada degdegga ah, salad kaabash