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 | 37 kCal | 1684 kCal | 2.2% | 5.9% | 4551 g |
| borotiin | 1.08 g | 76 g | 1.4% | 3.8% | 7037 g |
| Subagga | 0.16 g | 56 g | 0.3% | 0.8% | 35000 g |
| Karbo | 6.32 g | 219 g | 2.9% | 7.8% | 3465 g |
| Fiilooyinka Alimentary | 2.3 g | 20 g | 11.5% | 31.1% | 870 g |
| Biyaha | 89.43 g | 2273 g | 3.9% | 10.5% | 2542 g |
| Ash | 0.71 g | ~ | |||
| Fiitamiinada | |||||
| carotenes beta | 0.001 mg | 5 mg | 500000 g | ||
| beta Cryptoxanthin | 1 μg | ~ | |||
| Lycopene | 14 μg | ~ | |||
| Lutein + Zeaxanthin | 19 μg | ~ | |||
| Fiitamiin B1, thiamine | 0.09 mg | 1.5 mg | 6% | 16.2% | 1667 g |
| Faytamiin B2, riboflavin | 0.04 mg | 1.8 mg | 2.2% | 5.9% | 4500 g |
| Faytamiin B4, choline | 14.1 mg | 500 mg | 2.8% | 7.6% | 3546 g |
| Faytamiin B5, pantothenic | 0.16 mg | 5 mg | 3.2% | 8.6% | 3125 g |
| Faytamiin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 13.5% | 2000 g |
| Faytamiin B9, folate | 21 μg | 400 μg | 5.3% | 14.3% | 1905 g |
| Faytamiin C, ascorbic | 25 mg | 90 mg | 27.8% | 75.1% | 360 g |
| Faytamiin E, alfa tocopherol, TE | 0.3 mg | 15 mg | 2% | 5.4% | 5000 g |
| Faytamiin K, phylloquinone | 0.3 μg | 120 μg | 0.3% | 0.8% | 40000 g |
| Vitamin PP, MAYA | 0.7 mg | 20 mg | 3.5% | 9.5% | 2857 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 305 mg | 2500 mg | 12.2% | 33% | 820 g |
| Kaalshiyam, Ca | 43 mg | 1000 mg | 4.3% | 11.6% | 2326 g |
| Magnesium, mg | 20 mg | 400 mg | 5% | 13.5% | 2000 g |
| Sodium, Na | 12 mg | 1300 mg | 0.9% | 2.4% | 10833 g |
| Baaruud, S | 10.8 mg | 1000 mg | 1.1% | 3% | 9259 g |
| Fosfooraska, P | 53 mg | 800 mg | 6.6% | 17.8% | 1509 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.44 mg | 18 mg | 2.4% | 6.5% | 4091 g |
| Manganese, Mn | 0.131 mg | 2 mg | 6.6% | 17.8% | 1527 g |
| Naxaas, Cu | 32 μg | 1000 μg | 3.2% | 8.6% | 3125 g |
| Selenium, Haddii | 0.7 μg | 55 μg | 1.3% | 3.5% | 7857 g |
| Zinc, Zn | 0.24 mg | 12 mg | 2% | 5.4% | 5000 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.4 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 4.46 g | ugu badnaan 100 г | |||
| Gulukoos (dextrose) | 2.3 g | ~ | |||
| Maltose | 0.02 g | ~ | |||
| sukrose | 0.53 g | ~ | |||
| fructose | 1.61 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 0.027 g | ugu badnaan 18.7 г | |||
| 16: 0 Palmitic | 0.024 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.025 g | daqiiqo 16.8 г | 0.1% | 0.3% | |
| 18:1 Olein (omega-9) | 0.025 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.088 g | ka 11.2 in 20.6 | 0.8% | 2.2% | |
| 18: 2 linoleic | 0.035 g | ~ | |||
| 18: 3 Linolenic | 0.053 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.053 g | ka 0.9 in 3.7 | 5.9% | 15.9% | |
| Omega-6 asiidh dufan ah | 0.035 g | ka 4.7 in 16.8 | 0.7% | 1.9% |
Qiimaha tamarta waa 37 kcal.
- weyn = 772 gr (285.6 kcal)
- dhexdhexaad = 386 g (142.8 kcal)
- yar = 192 g (71 kcal)
- koob, xabbo = 140 g (51.8 kCal)
Rutabaga, ceeriin hodan ku ah fiitamiinnada iyo macdanta sida: fitamiin C - 27,8%, potassium - 12,2%
- 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.
- 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.
Tags: kalooriga ku jira 37 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa u roon Rutabaga, cayriin, kaloriyo, nafaqooyin, sifooyin waxtar leh ee Rutabaga, ceeriin