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 | 163 kCal | 1684 kCal | 9.7% | 6% | 1033 g |
| borotiin | 4.24 g | 76 g | 5.6% | 3.4% | 1792 g |
| Subagga | 4.86 g | 56 g | 8.7% | 5.3% | 1152 g |
| Karbo | 26.26 g | 219 g | 12% | 7.4% | 834 g |
| Fiilooyinka Alimentary | 0.1 g | 20 g | 0.5% | 0.3% | 20000 g |
| Biyaha | 63.64 g | 2273 g | 2.8% | 1.7% | 3572 g |
| Ash | 0.9 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 27 μg | 900 μg | 3% | 1.8% | 3333 g |
| Retinol | 0.027 mg | ~ | |||
| carotenes beta | 0.005 mg | 5 mg | 0.1% | 0.1% | 100000 g |
| Lutein + Zeaxanthin | 1 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.043 mg | 1.5 mg | 2.9% | 1.8% | 3488 g |
| Faytamiin B2, riboflavin | 0.246 mg | 1.8 mg | 13.7% | 8.4% | 732 g |
| Faytamiin B4, choline | 19.6 mg | 500 mg | 3.9% | 2.4% | 2551 g |
| Faytamiin B5, pantothenic | 0.728 mg | 5 mg | 14.6% | 9% | 687 g |
| Faytamiin B6, pyridoxine | 0.054 mg | 2 mg | 2.7% | 1.7% | 3704 g |
| Faytamiin B9, folate | 18 μg | 400 μg | 4.5% | 2.8% | 2222 g |
| Faytamiin B12, cobalamin | 0.58 μg | 3 μg | 19.3% | 11.8% | 517 g |
| Faytamiin C, ascorbic | 0.9 mg | 90 mg | 1% | 0.6% | 10000 g |
| Faytamiin E, alfa tocopherol, TE | 0.03 mg | 15 mg | 0.2% | 0.1% | 50000 g |
| Faytamiin K, phylloquinone | 0.5 μg | 120 μg | 0.4% | 0.2% | 24000 g |
| Vitamin PP, MAYA | 0.498 mg | 20 mg | 2.5% | 1.5% | 4016 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 193 mg | 2500 mg | 7.7% | 4.7% | 1295 g |
| Kaalshiyam, Ca | 129 mg | 1000 mg | 12.9% | 7.9% | 775 g |
| Magnesium, mg | 13 mg | 400 mg | 3.3% | 2% | 3077 g |
| Sodium, Na | 81 mg | 1300 mg | 6.2% | 3.8% | 1605 g |
| Baaruud, S | 42.4 mg | 1000 mg | 4.2% | 2.6% | 2358 g |
| Fosfooraska, P | 111 mg | 800 mg | 13.9% | 8.5% | 721 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.35 mg | 18 mg | 1.9% | 1.2% | 5143 g |
| Manganese, Mn | 0.038 mg | 2 mg | 1.9% | 1.2% | 5263 g |
| Naxaas, Cu | 23 μg | 1000 μg | 2.3% | 1.4% | 4348 g |
| Selenium, Haddii | 3.7 μg | 55 μg | 6.7% | 4.1% | 1486 g |
| Zinc, Zn | 0.5 mg | 12 mg | 4.2% | 2.6% | 2400 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 19.49 g | ugu badnaan 100 г | |||
| Gulukoos (dextrose) | 0.69 g | ~ | |||
| lactose | 5.59 g | ~ | |||
| Maltose | 0.29 g | ~ | |||
| sukrose | 12.76 g | ~ | |||
| fructose | 0.16 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 15 mg | ugu badnaan 300 mg | |||
| Acid dufan leh | |||||
| jinsi | 0.28 g | ugu badnaan 1.9 г | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 2.542 g | ugu badnaan 18.7 г | |||
| 4: 0 Saliid | 0.085 g | ~ | |||
| 6-0 nylon | 0.047 g | ~ | |||
| 8: 0 Xaraash | 0.037 g | ~ | |||
| 10: 0 Dabaysha | 0.087 g | ~ | |||
| 12:0 Lauric | 0.101 g | ~ | |||
| 14: 0 Myristic | 0.365 g | ~ | |||
| 15: 0 Pentadecanoic | 0.038 g | ~ | |||
| 16: 0 Palmitic | 1.171 g | ~ | |||
| 17-0 margarine | 0.023 g | ~ | |||
| 18: 0 Stearin | 0.58 g | ~ | |||
| 20:0 Arachinic | 0.007 g | ~ | |||
| 22: 0 Bilow | 0.001 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 1.206 g | daqiiqo 16.8 г | 7.2% | 4.4% | |
| 14: 1 Myristoleic | 0.025 g | ~ | |||
| 16: 1 Palmitoleic | 0.042 g | ~ | |||
| 17: 1 Heptadecene | 0.008 g | ~ | |||
| 18:1 Olein (omega-9) | 1.13 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.001 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.297 g | ka 11.2 in 20.6 | 2.7% | 1.7% | |
| 18: 2 linoleic | 0.269 g | ~ | |||
| 18: 3 Linolenic | 0.022 g | ~ | |||
| 20: 4 Arachidonic | 0.005 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.022 g | ka 0.9 in 3.7 | 2.4% | 1.5% | |
| Omega-6 asiidh dufan ah | 0.274 g | ka 4.7 in 16.8 | 5.8% | 3.6% |
Qiimaha tamarta waa 163 kcal.
- koorta = 103 g (167.9 kCal)
Cunto degdeg ah, jalaato caano ah oo jilicsan oo jalaato ku jirta koon hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin B2 - 13,7%, fiitamiin B5 - 14,6%, fiitamiin B12 - 19,3%, kaalshiyam - 12,9%, fosfooraska - 13,9%
- Vitamin B2 wuxuu kaqeybqaataa falcelinta diidmada, wuxuu kobciyaa xasaasiyadda midabka ee falanqeeyaha muuqaalka iyo laqabsiga mugdiga ah. Qaadashada fiitamiin B2 oo aan ku filnayn waxaa weheliya xadgudub xaaladda maqaarka, xuubabka xaragada, iftiinka daciifka ah iyo aragga fiidkii.
- 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 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.
- 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.
- 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.
Tags: kalori ka kooban 163 kcal, kiimikada ka kooban, qiimaha nafaqada, fiitamiinada, macdanta, sida cuntada degdega ahi waxtar u leedahay, jalaatada jilicsan ee caanaha vaniljka ah ee ku jirta koorta, kalooriyada, nafaqooyinka, guryaha waxtarka leh Cuntada degdega ah, Jalaatada jilicsan ee caanaha vaniljka ah