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 | 226 kCal | 1684 kCal | 13.4% | 5.9% | 745 g |
| borotiin | 8.86 g | 76 g | 11.7% | 5.2% | 858 g |
| Subagga | 12.7 g | 56 g | 22.7% | 10% | 441 g |
| Karbo | 15.95 g | 219 g | 7.3% | 3.2% | 1373 g |
| Fiilooyinka Alimentary | 3.9 g | 20 g | 19.5% | 8.6% | 513 g |
| Biyaha | 57.02 g | 2273 g | 2.5% | 1.1% | 3986 g |
| Ash | 1.57 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 20 μg | 900 μg | 2.2% | 1% | 4500 g |
| Retinol | 0.016 mg | ~ | |||
| carotenes beta | 0.046 mg | 5 mg | 0.9% | 0.4% | 10870 g |
| Lycopene | 1 μg | ~ | |||
| Lutein + Zeaxanthin | 120 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 1.5% | 3000 g |
| Faytamiin B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 1.5% | 3000 g |
| Faytamiin B4, choline | 32 mg | 500 mg | 6.4% | 2.8% | 1563 g |
| Faytamiin B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2% | 2222 g |
| Faytamiin B9, folate | 21 μg | 400 μg | 5.3% | 2.3% | 1905 g |
| Faytamiin B12, cobalamin | 0.93 μg | 3 μg | 31% | 13.7% | 323 g |
| Faytamiin C, ascorbic | 0.4 mg | 90 mg | 0.4% | 0.2% | 22500 g |
| Faytamiin D, calciferol | 0.1 μg | 10 μg | 1% | 0.4% | 10000 g |
| Faytamiin E, alfa tocopherol, TE | 0.6 mg | 15 mg | 4% | 1.8% | 2500 g |
| beta tocopherol | 0.04 mg | ~ | |||
| Kala duwanaanta 'Tocopherol' | 2.16 mg | ~ | |||
| tocopherol | 1.11 mg | ~ | |||
| Faytamiin K, phylloquinone | 15.3 μg | 120 μg | 12.8% | 5.7% | 784 g |
| Vitamin PP, MAYA | 1.65 mg | 20 mg | 8.3% | 3.7% | 1212 g |
| Betain | 3.3 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 209 mg | 2500 mg | 8.4% | 3.7% | 1196 g |
| Kaalshiyam, Ca | 89 mg | 1000 mg | 8.9% | 3.9% | 1124 g |
| Magnesium, mg | 32 mg | 400 mg | 8% | 3.5% | 1250 g |
| Sodium, Na | 397 mg | 1300 mg | 30.5% | 13.5% | 327 g |
| Baaruud, S | 88.6 mg | 1000 mg | 8.9% | 3.9% | 1129 g |
| Fosfooraska, P | 178 mg | 800 mg | 22.3% | 9.9% | 449 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.19 mg | 18 mg | 6.6% | 2.9% | 1513 g |
| Manganese, Mn | 0.249 mg | 2 mg | 12.5% | 5.5% | 803 g |
| Naxaas, Cu | 77 μg | 1000 μg | 7.7% | 3.4% | 1299 g |
| Selenium, Haddii | 9.2 μg | 55 μg | 16.7% | 7.4% | 598 g |
| Zinc, Zn | 1.75 mg | 12 mg | 14.6% | 6.5% | 686 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 14.78 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 0.9 g | ugu badnaan 100 г | |||
| Gulukoos (dextrose) | 0.2 g | ~ | |||
| sukrose | 0.4 g | ~ | |||
| fructose | 0.3 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 28 mg | ugu badnaan 300 mg | |||
| Acid dufan leh | |||||
| jinsi | 0.467 g | ugu badnaan 1.9 г | |||
| dufanka isku-dhafan | 0.409 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 4.384 g | ugu badnaan 18.7 г | |||
| 4: 0 Saliid | 0.045 g | ~ | |||
| 6-0 nylon | 0.034 g | ~ | |||
| 8: 0 Xaraash | 0.023 g | ~ | |||
| 10: 0 Dabaysha | 0.055 g | ~ | |||
| 12:0 Lauric | 0.066 g | ~ | |||
| 14: 0 Myristic | 0.388 g | ~ | |||
| 15: 0 Pentadecanoic | 0.052 g | ~ | |||
| 16: 0 Palmitic | 2.414 g | ~ | |||
| 17-0 margarine | 0.091 g | ~ | |||
| 18: 0 Stearin | 1.16 g | ~ | |||
| 20:0 Arachinic | 0.027 g | ~ | |||
| 22: 0 Bilow | 0.015 g | ~ | |||
| 24: 0 Lignoceric | 0.011 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 4.411 g | daqiiqo 16.8 г | 26.3% | 11.6% | |
| 14: 1 Myristoleic | 0.06 g | ~ | |||
| 15: 1 Bentakostiga | 0.001 g | ~ | |||
| 16: 1 Palmitoleic | 0.231 g | ~ | |||
| 16:1 | 0.204 g | ~ | |||
| 16: 1 tarjumaad | 0.027 g | ~ | |||
| 17: 1 Heptadecene | 0.055 g | ~ | |||
| 18:1 Olein (omega-9) | 4.016 g | ~ | |||
| 18:1 | 3.634 g | ~ | |||
| 18: 1 tarjumaad | 0.382 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.046 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.002 g | ~ | |||
| 22:1 | 0.002 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.001 g | ~ | |||
| Aysidooyinka dufanka badan leh | 3.042 g | ka 11.2 in 20.6 | 27.2% | 12% | |
| 18: 2 linoleic | 2.819 g | ~ | |||
| 18: 2 trans isomer, lama go'aamin | 0.058 g | ~ | |||
| 18: 2 Omega-6, cis, cis | 2.708 g | ~ | |||
| 18: 2 Isku-xidhka Linoleic Acid | 0.053 g | ~ | |||
| 18: 3 Linolenic | 0.168 g | ~ | |||
| 18: 3 Omega-3, alfa linolenic | 0.166 g | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.002 g | ~ | |||
| 18: 4 istaarijka omega-3 | 0.001 g | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.004 g | ~ | |||
| 20:3 Eicosatriene | 0.011 g | ~ | |||
| 20:3 Omega-6 | 0.011 g | ~ | |||
| 20: 4 Arachidonic | 0.021 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.005 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.178 g | ka 0.9 in 3.7 | 19.8% | 8.8% | |
| 22: 4 Docosatetraene, Omega-6 | 0.005 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.006 g | ~ | |||
| Omega-6 asiidh dufan ah | 2.751 g | ka 4.7 in 16.8 | 58.5% | 25.9% |
Qiimaha tamarta waa 226 kcal.
- weyn = 263 gr (594.4 kcal)
- yar = 171 g (386.5 kcal)
Cunto dhakhso ah, waa sax hodan ku ah fiitamiinnada iyo macdanaha sida: fiitamiin B12 - 31%, fiitamiin K - 12,8%, fosfooraska - 22,3%, manganese - 12,5%, selenium - 16,7%, zinc - 14,6%
- 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.
- Vitamin K wuxuu nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseedaa kororka waqtiga xinjirowga dhiigga, hoos udhaca maadada prothrombin ee dhiiga.
- 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.
- 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 226 kcal, kiimikada ka kooban, qiimaha nafaqada, fiitamiinnada, macdanta, sida cuntada dhakhsaha leh ay waxtar u leedahay, tacsi, kaloriyo, nafaqooyin, sifooyin wax ku ool ah oo ah Cuntada Degdega ah, tacaska