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 | 314 kCal | 1684 kCal | 18.6% | 5.9% | 536 g |
| borotiin | 8.9 g | 76 g | 11.7% | 3.7% | 854 g |
| Subagga | 3.7 g | 56 g | 6.6% | 2.1% | 1514 g |
| Karbo | 70.21 g | 219 g | 32.1% | 10.2% | 312 g |
| Fiilooyinka Alimentary | 4.1 g | 20 g | 20.5% | 6.5% | 488 g |
| Biyaha | 4.97 g | 2273 g | 0.2% | 0.1% | 45734 g |
| Ash | 8.12 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 54 μg | 900 μg | 6% | 1.9% | 1667 g |
| Retinol | 0.049 mg | ~ | |||
| carotenes beta | 0.06 mg | 5 mg | 1.2% | 0.4% | 8333 g |
| Fiitamiin B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 1.5% | 2143 g |
| Faytamiin B2, riboflavin | 0.253 mg | 1.8 mg | 14.1% | 4.5% | 711 g |
| Faytamiin B5, pantothenic | 0.92 mg | 5 mg | 18.4% | 5.9% | 543 g |
| Faytamiin B6, pyridoxine | 0.15 mg | 2 mg | 7.5% | 2.4% | 1333 g |
| Faytamiin B9, folate | 40 μg | 400 μg | 10% | 3.2% | 1000 g |
| Faytamiin C, ascorbic | 15.5 mg | 90 mg | 17.2% | 5.5% | 581 g |
| Vitamin PP, MAYA | 4.063 mg | 20 mg | 20.3% | 6.5% | 492 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 990 mg | 2500 mg | 39.6% | 12.6% | 253 g |
| Kaalshiyam, Ca | 311 mg | 1000 mg | 31.1% | 9.9% | 322 g |
| Magnesium, mg | 64 mg | 400 mg | 16% | 5.1% | 625 g |
| Sodium, Na | 2095 mg | 1300 mg | 161.2% | 51.3% | 62 g |
| Baaruud, S | 89 mg | 1000 mg | 8.9% | 2.8% | 1124 g |
| Fosfooraska, P | 404 mg | 800 mg | 50.5% | 16.1% | 198 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.63 mg | 18 mg | 9.1% | 2.9% | 1104 g |
| Manganese, Mn | 0.59 mg | 2 mg | 29.5% | 9.4% | 339 g |
| Naxaas, Cu | 240 μg | 1000 μg | 24% | 7.6% | 417 g |
| Selenium, Haddii | 10 μg | 55 μg | 18.2% | 5.8% | 550 g |
| Zinc, Zn | 0.9 mg | 12 mg | 7.5% | 2.4% | 1333 g |
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 2.323 g | ugu badnaan 18.7 г | |||
| 4: 0 Saliid | 0.118 g | ~ | |||
| 6-0 nylon | 0.065 g | ~ | |||
| 8: 0 Xaraash | 0.036 g | ~ | |||
| 10: 0 Dabaysha | 0.08 g | ~ | |||
| 12:0 Lauric | 0.082 g | ~ | |||
| 14: 0 Myristic | 0.371 g | ~ | |||
| 16: 0 Palmitic | 1.032 g | ~ | |||
| 18: 0 Stearin | 0.448 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 1.055 g | daqiiqo 16.8 г | 6.3% | 2% | |
| 16: 1 Palmitoleic | 0.096 g | ~ | |||
| 18:1 Olein (omega-9) | 0.903 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.121 g | ka 11.2 in 20.6 | 1.1% | 0.4% | |
| 18: 2 linoleic | 0.075 g | ~ | |||
| 18: 3 Linolenic | 0.048 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.048 g | ka 0.9 in 3.7 | 5.3% | 1.7% | |
| Omega-6 asiidh dufan ah | 0.075 g | ka 4.7 in 16.8 | 1.6% | 0.5% |
Qiimaha tamarta waa 314 kcal.
- xirmo (5.5 oz) = 156 g (489.8 kCal)
- Xirmo 0,167 (5.5 oz) = 26 g (81.6 kCal)
Gratin baradhada, isku darka qalalan, aan la karinin fiitamiinada iyo macdanta hodanka ku ah sida: vitamin B2 – 14,1%, vitamin B5 – 18,4%, vitamin C – 17,2%, vitamin PP – 20,3%, potassium – 39,6%, calcium – 31,1 ,16, 50,5%, magnesium - 29,5%, fosfooraska - 24%, manganese - 18,2%, copper - XNUMX%, selenium - XNUMX%
- 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 C wuxuu kaqeybqaataa falcelinta diidmada, shaqada nidaamka difaaca jirka, wuxuu kobciyaa nuugista birta. Yaraantu waxay keentaa ciridka oo dabacsan oo dhiig baxa, sanka oo dhiig ka yimaado sababo la xiriira sii kordhisa iyo jajabnaanta xididdada dhiigga.
- Faytamiin PP wuxuu kaqeybqaataa falcelinta redox ee tamarta jirka. Qaadashada fiitamiin aan ku filnayn waxaa weheliya khalkhal ku yimaada xaaladda caadiga ah ee maqaarka, marinka caloosha iyo habka neerfaha.
- 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.
- 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.
Tags: Kaloriinta 314 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxay yihiin faa'iidooyinka gratin baradhada, isku dhafka qalalan, aan la karin, kalooriyada, nafaqooyinka, sifooyinka faa'iido leh ee gratin baradhada, isku dhafka qalalan, aan la karin