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 | 418 kCal | 1684 kCal | 24.8% | 5.9% | 403 g |
| borotiin | 9.83 g | 76 g | 12.9% | 3.1% | 773 g |
| Subagga | 37.6 g | 56 g | 67.1% | 16.1% | 149 g |
| Karbo | 8.29 g | 219 g | 3.8% | 0.9% | 2642 g |
| Fiilooyinka Alimentary | 1.8 g | 20 g | 9% | 2.2% | 1111 g |
| Biyaha | 38.98 g | 2273 g | 1.7% | 0.4% | 5831 g |
| Ash | 3.5 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 77 μg | 900 μg | 8.6% | 2.1% | 1169 g |
| carotenes beta | 0.919 mg | 5 mg | 18.4% | 4.4% | 544 g |
| beta Cryptoxanthin | 16 μg | ~ | |||
| Lutein + Zeaxanthin | 1242 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.17 mg | 1.5 mg | 11.3% | 2.7% | 882 g |
| Faytamiin B2, riboflavin | 0.717 mg | 1.8 mg | 39.8% | 9.5% | 251 g |
| Faytamiin B5, pantothenic | 1.7 mg | 5 mg | 34% | 8.1% | 294 g |
| Faytamiin B6, pyridoxine | 0.133 mg | 2 mg | 6.7% | 1.6% | 1504 g |
| Faytamiin E, alfa tocopherol, TE | 7.27 mg | 15 mg | 48.5% | 11.6% | 206 g |
| Kala duwanaanta 'Tocopherol' | 6.99 mg | ~ | |||
| tocopherol | 0.19 mg | ~ | |||
| Faytamiin K, phylloquinone | 151.1 μg | 120 μg | 125.9% | 30.1% | 79 g |
| Vitamin PP, MAYA | 0.523 mg | 20 mg | 2.6% | 0.6% | 3824 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 560 mg | 2500 mg | 22.4% | 5.4% | 446 g |
| Kaalshiyam, Ca | 306 mg | 1000 mg | 30.6% | 7.3% | 327 g |
| Magnesium, mg | 47 mg | 400 mg | 11.8% | 2.8% | 851 g |
| Sodium, Na | 603 mg | 1300 mg | 46.4% | 11.1% | 216 g |
| Baaruud, S | 98.3 mg | 1000 mg | 9.8% | 2.3% | 1017 g |
| Fosfooraska, P | 273 mg | 800 mg | 34.1% | 8.2% | 293 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.57 mg | 18 mg | 3.2% | 0.8% | 3158 g |
| Manganese, Mn | 0.586 mg | 2 mg | 29.3% | 7% | 341 g |
| Naxaas, Cu | 80 μg | 1000 μg | 8% | 1.9% | 1250 g |
| Zinc, Zn | 1.33 mg | 12 mg | 11.1% | 2.7% | 902 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 2.2 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 6.33 g | ugu badnaan 100 г | |||
| galactose | 0.15 g | ~ | |||
| Gulukoos (dextrose) | 0.23 g | ~ | |||
| lactose | 5.94 g | ~ | |||
| Acid dufan leh | |||||
| jinsi | 0.398 g | ugu badnaan 1.9 г | |||
| dufanka isku-dhafan | 0.135 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 7.07 g | ugu badnaan 18.7 г | |||
| 4: 0 Saliid | 0.123 g | ~ | |||
| 6-0 nylon | 0.099 g | ~ | |||
| 8: 0 Xaraash | 0.06 g | ~ | |||
| 10: 0 Dabaysha | 0.153 g | ~ | |||
| 12:0 Lauric | 0.178 g | ~ | |||
| 14: 0 Myristic | 0.579 g | ~ | |||
| 15: 0 Pentadecanoic | 0.065 g | ~ | |||
| 16: 0 Palmitic | 4.168 g | ~ | |||
| 17-0 margarine | 0.052 g | ~ | |||
| 18: 0 Stearin | 1.326 g | ~ | |||
| 20:0 Arachinic | 0.166 g | ~ | |||
| 22: 0 Bilow | 0.066 g | ~ | |||
| 24: 0 Lignoceric | 0.035 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 22.155 g | daqiiqo 16.8 г | 131.9% | 31.6% | |
| 14: 1 Myristoleic | 0.058 g | ~ | |||
| 16: 1 Palmitoleic | 0.31 g | ~ | |||
| 16:1 | 0.291 g | ~ | |||
| 16: 1 tarjumaad | 0.018 g | ~ | |||
| 17: 1 Heptadecene | 0.036 g | ~ | |||
| 18:1 Olein (omega-9) | 21.437 g | ~ | |||
| 18:1 | 21.32 g | ~ | |||
| 18: 1 tarjumaad | 0.116 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.288 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.004 g | ~ | |||
| 22:1 | 0.004 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.021 g | ~ | |||
| Aysidooyinka dufanka badan leh | 6.546 g | ka 11.2 in 20.6 | 58.4% | 14% | |
| 18: 2 linoleic | 4.88 g | ~ | |||
| 18: 2 trans isomer, lama go'aamin | 0.056 g | ~ | |||
| 18: 2 Omega-6, cis, cis | 4.783 g | ~ | |||
| 18: 2 Isku-xidhka Linoleic Acid | 0.041 g | ~ | |||
| 18: 3 Linolenic | 1.534 g | ~ | |||
| 18: 3 Omega-3, alfa linolenic | 1.268 g | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.058 g | ~ | |||
| 18: 3 trans (isomers kale) | 0.208 g | ~ | |||
| 20:2 Eicosadienoic, Omega-6, cis, cis | 0.021 g | ~ | |||
| 20:3 Eicosatriene | 0.009 g | ~ | |||
| 20:3 Omega-6 | 0.007 g | ~ | |||
| 20: 4 Arachidonic | 0.095 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.002 g | ~ | |||
| Omega-3 asiidh dufan ah | 1.274 g | ka 0.9 in 3.7 | 100% | 23.9% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.004 g | ~ | |||
| Omega-6 asiidh dufan ah | 4.964 g | ka 4.7 in 16.8 | 100% | 23.9% |
Qiimaha tamarta waa 418 kcal.
Maraqa Pesto, oo diyaar u ah in la cuno, la qaboojiyey hodan ku ah fiitamiinnada iyo macdanta sida: beta-carotene - 18,4%, vitamin B1 - 11,3%, vitamin B2 - 39,8%, vitamin B5 - 34%, vitamin E - 48,5%, vitamin K - 125,9%, potassium - 22,4%, kaalshiyam - 30,6%, magnesium - 11,8%, fosfooraska - 34,1%, manganese - 29,3%, zinc - 11,1%
- B-carotene waa provitamin A wuxuuna leeyahay astaamo antioxidant ah. 6 mcg ee beta-carotene waxay u dhigantaa 1 mcg oo fitamiin A.
- 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 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 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.
- 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.
- 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 ka kooban 418 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa faa'iido u leh suugada Pesto, oo diyaar u ah in la cuno, la qaboojiyey, kaloriyo, nafaqooyin, sifooyin waxtar leh Suugo Pesto, diyaar u ah in la cuno, la qaboojiyey