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 | 628 kCal | 1684 kCal | 37.3% | 5.9% | 268 g |
| borotiin | 14.95 g | 76 g | 19.7% | 3.1% | 508 g |
| Subagga | 60.75 g | 56 g | 108.5% | 17.3% | 92 g |
| Karbo | 7 g | 219 g | 3.2% | 0.5% | 3129 g |
| Fiilooyinka Alimentary | 9.7 g | 20 g | 48.5% | 7.7% | 206 g |
| Biyaha | 5.31 g | 2273 g | 0.2% | 42806 g | |
| Ash | 2.29 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 1 μg | 900 μg | 0.1% | 90000 g | |
| alfa Carotene | 3 μg | ~ | |||
| carotenes beta | 0.011 mg | 5 mg | 0.2% | 45455 g | |
| Lutein + Zeaxanthin | 92 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.643 mg | 1.5 mg | 42.9% | 6.8% | 233 g |
| Faytamiin B2, riboflavin | 0.113 mg | 1.8 mg | 6.3% | 1% | 1593 g |
| Faytamiin B4, choline | 45.6 mg | 500 mg | 9.1% | 1.4% | 1096 g |
| Faytamiin B5, pantothenic | 0.918 mg | 5 mg | 18.4% | 2.9% | 545 g |
| Faytamiin B6, pyridoxine | 0.563 mg | 2 mg | 28.2% | 4.5% | 355 g |
| Faytamiin B9, folate | 113 μg | 400 μg | 28.3% | 4.5% | 354 g |
| Faytamiin C, ascorbic | 6.3 mg | 90 mg | 7% | 1.1% | 1429 g |
| Faytamiin E, alfa tocopherol, TE | 15.03 mg | 15 mg | 100.2% | 16% | 100 g |
| beta tocopherol | 0.33 mg | ~ | |||
| Faytamiin K, phylloquinone | 14.2 μg | 120 μg | 11.8% | 1.9% | 845 g |
| Vitamin PP, MAYA | 1.8 mg | 20 mg | 9% | 1.4% | 1111 g |
| Betain | 0.4 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 680 mg | 2500 mg | 27.2% | 4.3% | 368 g |
| Kaalshiyam, Ca | 114 mg | 1000 mg | 11.4% | 1.8% | 877 g |
| Magnesium, mg | 163 mg | 400 mg | 40.8% | 6.5% | 245 g |
| Baaruud, S | 149.5 mg | 1000 mg | 15% | 2.4% | 669 g |
| Fosfooraska, P | 290 mg | 800 mg | 36.3% | 5.8% | 276 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 4.7 mg | 18 mg | 26.1% | 4.2% | 383 g |
| Manganese, Mn | 6.175 mg | 2 mg | 308.8% | 49.2% | 32 g |
| Naxaas, Cu | 1725 μg | 1000 μg | 172.5% | 27.5% | 58 g |
| Selenium, Haddii | 2.4 μg | 55 μg | 4.4% | 0.7% | 2292 g |
| Zinc, Zn | 2.45 mg | 12 mg | 20.4% | 3.2% | 490 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.48 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 4.34 g | ugu badnaan 100 г | |||
| Gulukoos (dextrose) | 0.07 g | ~ | |||
| sukrose | 4.2 g | ~ | |||
| fructose | 0.07 g | ~ | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 2.211 g | ~ | |||
| valine | 0.701 g | ~ | |||
| Histidine * | 0.432 g | ~ | |||
| Isoleucine | 0.545 g | ~ | |||
| leucine | 1.063 g | ~ | |||
| lysine | 0.42 g | ~ | |||
| methionine | 0.221 g | ~ | |||
| threonine | 0.497 g | ~ | |||
| tryptophan | 0.193 g | ~ | |||
| phenylalanine | 0.663 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.73 g | ~ | |||
| Aspartic acid | 1.679 g | ~ | |||
| glycine | 0.724 g | ~ | |||
| Glutamic acid | 3.71 g | ~ | |||
| Proline | 0.561 g | ~ | |||
| serine | 0.735 g | ~ | |||
| tyrosine | 0.362 g | ~ | |||
| cysteine | 0.277 g | ~ | |||
| Istaroollada | |||||
| Campesterol | 7 mg | ~ | |||
| Stigmasterol | 1 mg | ~ | |||
| beta sitosterol | 102 mg | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 4.464 g | ugu badnaan 18.7 г | |||
| 16: 0 Palmitic | 3.097 g | ~ | |||
| 18: 0 Stearin | 1.265 g | ~ | |||
| 20:0 Arachinic | 0.102 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 45.652 g | daqiiqo 16.8 г | 271.7% | 43.3% | |
| 16: 1 Palmitoleic | 0.116 g | ~ | |||
| 18:1 Olein (omega-9) | 45.405 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.131 g | ~ | |||
| Aysidooyinka dufanka badan leh | 7.92 g | ka 11.2 in 20.6 | 70.7% | 11.3% | |
| 18: 2 linoleic | 7.833 g | ~ | |||
| 18: 3 Linolenic | 0.087 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.087 g | ka 0.9 in 3.7 | 9.7% | 1.5% | |
| Omega-6 asiidh dufan ah | 7.833 g | ka 4.7 in 16.8 | 100% | 15.9% |
Qiimaha tamarta waa 628 kcal.
- koob, la jarjaray = 115 g (722.2 kCal)
- koob, dhan = 135 g (847.8 kCal)
- koob, dhul = 75 g (471 kCal)
- oz (21 kernel dhan) = 28.35 g (178 kCal)
- 10 = 14 g (87.9 kcal)
Sanduuqa hodan ku ah fiitamiinada iyo macdanta sida: fitamiin B1 - 42,9%, vitamin B5 - 18,4%, vitamin B6 - 28,2%, vitamin B9 - 28,3%, vitamin E - 100,2%, vitamin K - 11,8%, potassium - 27,2%, kalsiyum - 11,4%, magnesium - 40,8%, fosfooraska - 36,3%, birta - 26,1%, manganese - 308,8%, naxaas - 172,5%, zinc - 20,4%
- Vitamin B1 waa qayb ka mid ah enzymes-ka ugu muhiimsan ee karbohaydrayt iyo tamar-shiid, taas oo jidhka siisa tamar iyo walxo caag ah, iyo sidoo kale dheef-shiid kiimikaad amino acids oo isku xidhan. Faytamiin la’aantani waxay horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheefshiidka iyo wadnaha
- 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 wuxuu kaqeybqaataa dayactirka jawaab celinta difaaca jirka, xakamaynta iyo kicinta howlaha nidaamka dhexe ee neerfaha, beddelka amino acids, dheef-shiid kiimikaadka ah ee loo yaqaan 'tryptophan', lipids iyo nucleic acids, wuxuu gacan ka geystaa sameynta caadiga ah ee erythrocytes, dayactirka heerka caadiga ah. ee 'homocysteine' ee dhiigga ku jira. Qaadashada fiitamiin B6 oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada rabitaanka cuntada, ku xadgudubka xaaladda maqaarka, horumarka homocysteinemia, dhiig yaraanta.
- 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 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.
- Vitamin K wuxuu nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseedaa kororka waqtiga xinjirowga dhiigga, hoos udhaca maadada prothrombin ee dhiiga.
- 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.
- 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.
- magnesium wuxuu ka qayb qaataa dheef-shiid kiimikaadka, isku-darka borotiinnada, asiidhka nukliyeerka, wuxuu saameyn xasilloon ku leeyahay xuubabka, waxaa lagama maarmaan ah in la ilaaliyo homeostasis ee kaalshiyamka, kaalshiyamka iyo sodium. Maqnaanshaha magnesium wuxuu keenaa hypomagnesemia, halista sii kordheysa ee ah inuu ku dhaco dhiig-kar, wadne xanuun.
- 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.
- Iron waa qayb ka mid ah borotiinnada shaqooyinka kala duwan, oo ay ku jiraan enzymes. Waxay kaqeybqaadataa gaadiidka elektaroonigga, oksijiinta, waxay hubisaa inta lagu gudajiro falcelinada dib udhaca iyo firfircoonida peroxidation. Isticmaalka oo aan ku filnayn wuxuu keenaa dhiig-yaraan hypochromic, myoglobin-ku yar atony of muruqyada lafaha, daal kordhay, myocardiopathy, atrophic gastritis.
- 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.
- 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: kalooriga ku jira 628 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanaha, sida geedka looska uu waxtar u leeyahay, kalooriyada, nafaqooyinka, sifooyinka waxtarka leh