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 | 500 kCal | 1684 kCal | 29.7% | 5.9% | 337 g |
| borotiin | 9 g | 76 g | 11.8% | 2.4% | 844 g |
| Subagga | 28.1 g | 56 g | 50.2% | 10% | 199 g |
| Karbo | 48.1 g | 219 g | 22% | 4.4% | 455 g |
| Fiilooyinka Alimentary | 10 g | 20 g | 50% | 10% | 200 g |
| Biyaha | 2.8 g | 2273 g | 0.1% | 81179 g | |
| Ash | 2 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 8 μg | 900 μg | 0.9% | 0.2% | 11250 g |
| alfa Carotene | 46 μg | ~ | |||
| carotenes beta | 0.07 mg | 5 mg | 1.4% | 0.3% | 7143 g |
| Lutein + Zeaxanthin | 1087 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.13 mg | 1.5 mg | 8.7% | 1.7% | 1154 g |
| Faytamiin B2, riboflavin | 0.14 mg | 1.8 mg | 7.8% | 1.6% | 1286 g |
| Faytamiin B4, choline | 16 mg | 500 mg | 3.2% | 0.6% | 3125 g |
| Faytamiin B6, pyridoxine | 0.21 mg | 2 mg | 10.5% | 2.1% | 952 g |
| Faytamiin B9, folate | 17 μg | 400 μg | 4.3% | 0.9% | 2353 g |
| Faytamiin C, ascorbic | 0.3 mg | 90 mg | 0.3% | 0.1% | 30000 g |
| Faytamiin E, alfa tocopherol, TE | 2.43 mg | 15 mg | 16.2% | 3.2% | 617 g |
| Faytamiin K, phylloquinone | 4.3 μg | 120 μg | 3.6% | 0.7% | 2791 g |
| Vitamin PP, MAYA | 1.55 mg | 20 mg | 7.8% | 1.6% | 1290 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 225 mg | 2500 mg | 9% | 1.8% | 1111 g |
| Kaalshiyam, Ca | 10 mg | 1000 mg | 1% | 0.2% | 10000 g |
| Magnesium, mg | 108 mg | 400 mg | 27% | 5.4% | 370 g |
| Sodium, Na | 3 mg | 1300 mg | 0.2% | 43333 g | |
| Baaruud, S | 90 mg | 1000 mg | 9% | 1.8% | 1111 g |
| Fosfooraska, P | 250 mg | 800 mg | 31.3% | 6.3% | 320 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 2.78 mg | 18 mg | 15.4% | 3.1% | 647 g |
| Naxaas, Cu | 221 μg | 1000 μg | 22.1% | 4.4% | 452 g |
| Selenium, Haddii | 7.3 μg | 55 μg | 13.3% | 2.7% | 753 g |
| Zinc, Zn | 2.64 mg | 12 mg | 22% | 4.4% | 455 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 0.54 g | ugu badnaan 100 г | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 5.05 g | ugu badnaan 18.7 г | |||
| 14: 0 Myristic | 0.08 g | ~ | |||
| 16: 0 Palmitic | 3.93 g | ~ | |||
| 18: 0 Stearin | 1.04 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 8.29 g | daqiiqo 16.8 г | 49.3% | 9.9% | |
| 16: 1 Palmitoleic | 0.06 g | ~ | |||
| 18:1 Olein (omega-9) | 8.23 g | ~ | |||
| Aysidooyinka dufanka badan leh | 13.52 g | ka 11.2 in 20.6 | 100% | 20% | |
| 18: 2 linoleic | 12.73 g | ~ | |||
| 18: 3 Linolenic | 0.79 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.79 g | ka 0.9 in 3.7 | 87.8% | 17.6% | |
| Omega-6 asiidh dufan ah | 12.73 g | ka 4.7 in 16.8 | 100% | 20% |
Qiimaha tamarta waa 500 kcal.
- oz = 28.35 g (141.8 kcal)
Dufan subag badan, oo aan cusbo lahayn hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin E - 16,2%, magnesium - 27%, fosfooraska - 31,3%, birta - 15,4%, naxaaska - 22,1%, selenium - 13,3%, zinc - 22%
- 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.
- 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.
- 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.
- 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.
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