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 | 219 kCal | 1684 kCal | 13% | 5.9% | 769 g |
| borotiin | 6.21 g | 76 g | 8.2% | 3.7% | 1224 g |
| Subagga | 12.48 g | 56 g | 22.3% | 10.2% | 449 g |
| Karbo | 17.69 g | 219 g | 8.1% | 3.7% | 1238 g |
| Fiilooyinka Alimentary | 3.7 g | 20 g | 18.5% | 8.4% | 541 g |
| Biyaha | 58.15 g | 2273 g | 2.6% | 1.2% | 3909 g |
| Ash | 1.76 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 42 μg | 900 μg | 4.7% | 2.1% | 2143 g |
| Retinol | 0.036 mg | ~ | |||
| alfa Carotene | 1 μg | ~ | |||
| carotenes beta | 0.064 mg | 5 mg | 1.3% | 0.6% | 7813 g |
| beta Cryptoxanthin | 19 μg | ~ | |||
| Lycopene | 252 μg | ~ | |||
| Lutein + Zeaxanthin | 46 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.073 mg | 1.5 mg | 4.9% | 2.2% | 2055 g |
| Faytamiin B2, riboflavin | 0.137 mg | 1.8 mg | 7.6% | 3.5% | 1314 g |
| Faytamiin B4, choline | 28.1 mg | 500 mg | 5.6% | 2.6% | 1779 g |
| Faytamiin B5, pantothenic | 0.33 mg | 5 mg | 6.6% | 3% | 1515 g |
| Faytamiin B6, pyridoxine | 0.158 mg | 2 mg | 7.9% | 3.6% | 1266 g |
| Faytamiin B9, folate | 14 μg | 400 μg | 3.5% | 1.6% | 2857 g |
| Faytamiin B12, cobalamin | 0.31 μg | 3 μg | 10.3% | 4.7% | 968 g |
| Faytamiin D, calciferol | 0.1 μg | 10 μg | 1% | 0.5% | 10000 g |
| Faytamiin E, alfa tocopherol, TE | 1.75 mg | 15 mg | 11.7% | 5.3% | 857 g |
| beta tocopherol | 0.04 mg | ~ | |||
| Kala duwanaanta 'Tocopherol' | 2.96 mg | ~ | |||
| tocopherol | 0.24 mg | ~ | |||
| Faytamiin K, phylloquinone | 5.4 μg | 120 μg | 4.5% | 2.1% | 2222 g |
| Vitamin PP, MAYA | 1.01 mg | 20 mg | 5.1% | 2.3% | 1980 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 298 mg | 2500 mg | 11.9% | 5.4% | 839 g |
| Kaalshiyam, Ca | 47 mg | 1000 mg | 4.7% | 2.1% | 2128 g |
| Magnesium, mg | 33 mg | 400 mg | 8.3% | 3.8% | 1212 g |
| Sodium, Na | 348 mg | 1300 mg | 26.8% | 12.2% | 374 g |
| Baaruud, S | 62.1 mg | 1000 mg | 6.2% | 2.8% | 1610 g |
| Fosfooraska, P | 153 mg | 800 mg | 19.1% | 8.7% | 523 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.01 mg | 18 mg | 5.6% | 2.6% | 1782 g |
| Manganese, Mn | 0.202 mg | 2 mg | 10.1% | 4.6% | 990 g |
| Naxaas, Cu | 104 μg | 1000 μg | 10.4% | 4.7% | 962 g |
| Selenium, Haddii | 8.1 μg | 55 μg | 14.7% | 6.7% | 679 g |
| Zinc, Zn | 1.05 mg | 12 mg | 8.8% | 4% | 1143 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 14.97 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 1.63 g | ugu badnaan 100 г | |||
| Gulukoos (dextrose) | 0.23 g | ~ | |||
| lactose | 0.87 g | ~ | |||
| sukrose | 0.27 g | ~ | |||
| fructose | 0.27 g | ~ | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.354 g | ~ | |||
| valine | 0.325 g | ~ | |||
| Histidine * | 0.187 g | ~ | |||
| Isoleucine | 0.275 g | ~ | |||
| leucine | 0.541 g | ~ | |||
| lysine | 0.344 g | ~ | |||
| methionine | 0.118 g | ~ | |||
| threonine | 0.216 g | ~ | |||
| tryptophan | 0.059 g | ~ | |||
| phenylalanine | 0.285 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.354 g | ~ | |||
| Aspartic acid | 0.59 g | ~ | |||
| Hydroxyproline | 0.09 g | ~ | |||
| glycine | 0.325 g | ~ | |||
| Glutamic acid | 1.053 g | ~ | |||
| Proline | 0.511 g | ~ | |||
| serine | 0.285 g | ~ | |||
| tyrosine | 0.167 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 14 mg | ugu badnaan 300 mg | |||
| Acid dufan leh | |||||
| jinsi | 0.167 g | ugu badnaan 1.9 г | |||
| dufanka isku-dhafan | 0.14 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 2.549 g | ugu badnaan 18.7 г | |||
| 4: 0 Saliid | 0.021 g | ~ | |||
| 6-0 nylon | 0.015 g | ~ | |||
| 8: 0 Xaraash | 0.011 g | ~ | |||
| 10: 0 Dabaysha | 0.029 g | ~ | |||
| 12:0 Lauric | 0.033 g | ~ | |||
| 14: 0 Myristic | 0.174 g | ~ | |||
| 15: 0 Pentadecanoic | 0.024 g | ~ | |||
| 16: 0 Palmitic | 1.373 g | ~ | |||
| 17-0 margarine | 0.041 g | ~ | |||
| 18: 0 Stearin | 0.724 g | ~ | |||
| 20:0 Arachinic | 0.055 g | ~ | |||
| 22: 0 Bilow | 0.03 g | ~ | |||
| 24: 0 Lignoceric | 0.018 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 6.661 g | daqiiqo 16.8 г | 39.6% | 18.1% | |
| 14: 1 Myristoleic | 0.03 g | ~ | |||
| 16: 1 Palmitoleic | 0.109 g | ~ | |||
| 16:1 | 0.102 g | ~ | |||
| 16: 1 tarjumaad | 0.008 g | ~ | |||
| 17: 1 Heptadecene | 0.028 g | ~ | |||
| 18:1 Olein (omega-9) | 6.378 g | ~ | |||
| 18:1 | 6.245 g | ~ | |||
| 18: 1 tarjumaad | 0.133 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.112 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.004 g | ~ | |||
| 22:1 | 0.004 g | ~ | |||
| Aysidooyinka dufanka badan leh | 2.496 g | ka 11.2 in 20.6 | 22.3% | 10.2% | |
| 18: 2 linoleic | 2.142 g | ~ | |||
| 18: 2 trans isomer, lama go'aamin | 0.027 g | ~ | |||
| 18: 2 Omega-6, cis, cis | 2.098 g | ~ | |||
| 18: 2 Isku-xidhka Linoleic Acid | 0.017 g | ~ | |||
| 18: 3 Linolenic | 0.327 g | ~ | |||
| 18: 3 Omega-3, alfa linolenic | 0.315 g | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.012 g | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.005 g | ~ | |||
| 20:3 Eicosatriene | 0.004 g | ~ | |||
| 20:3 Omega-6 | 0.004 g | ~ | |||
| 20: 4 Arachidonic | 0.011 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.001 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.319 g | ka 0.9 in 3.7 | 35.4% | 16.2% | |
| 22: 4 Docosatetraene, Omega-6 | 0.002 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.003 g | ~ | |||
| Omega-6 asiidh dufan ah | 2.132 g | ka 4.7 in 16.8 | 45.4% | 20.7% |
Qiimaha tamarta waa 219 kcal.
- qayb (6-8 nachos) = 255 g (558.5 kCal)
Cunto degdeg ah, nacho leh farmaajo, digir, hilib lo'aad iyo basbaas hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin E - 11,7%, potassium - 11,9%, fosfooraska - 19,1%, selenium - 14,7%
- 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.
- 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.
- 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: kalori ka kooban 219 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinada, macdanta, sida cuntada degdega ahi waxtar u leedahay, nacho leh jiis, digir, hilib lo'aad iyo basbaas, kalooriyo, nafaqooyin, sifooyin waxtar leh Cunto dhakhso leh, nacho leh jiis, digir, hilib lo'aad iyo basbaas