Calorie Yams, la kariyey ama la dubay, cusbo ma leh. Halabuurka kiimikada iyo qiimaha nafaqada.

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.
NafaqoTiradaCaadi **% caadiga ah 100 g% caadiga ah 100 kcal100% caadi ah
Qiimaha kalooriga116 kCal1684 kCal6.9%5.9%1452 g
borotiin1.49 g76 g2%1.7%5101 g
Subagga0.14 g56 g0.3%0.3%40000 g
Karbo23.58 g219 g10.8%9.3%929 g
Fiilooyinka Alimentary3.9 g20 g19.5%16.8%513 g
Biyaha70.13 g2273 g3.1%2.7%3241 g
Ash0.76 g~
Fiitamiinada
Fiitamiin A, RE6 μg900 μg0.7%0.6%15000 g
carotenes beta0.073 mg5 mg1.5%1.3%6849 g
Fiitamiin B1, thiamine0.095 mg1.5 mg6.3%5.4%1579 g
Faytamiin B2, riboflavin0.028 mg1.8 mg1.6%1.4%6429 g
Faytamiin B4, choline16.2 mg500 mg3.2%2.8%3086 g
Faytamiin B5, pantothenic0.311 mg5 mg6.2%5.3%1608 g
Faytamiin B6, pyridoxine0.228 mg2 mg11.4%9.8%877 g
Faytamiin B9, folate16 μg400 μg4%3.4%2500 g
Faytamiin C, ascorbic12.1 mg90 mg13.4%11.6%744 g
Faytamiin E, alfa tocopherol, TE0.34 mg15 mg2.3%2%4412 g
Faytamiin K, phylloquinone2.3 μg120 μg1.9%1.6%5217 g
Vitamin PP, MAYA0.552 mg20 mg2.8%2.4%3623 g
Nafaqeeyayaalka yar yar
Botaashiyam, K670 mg2500 mg26.8%23.1%373 g
Kaalshiyam, Ca14 mg1000 mg1.4%1.2%7143 g
Magnesium, mg18 mg400 mg4.5%3.9%2222 g
Sodium, Na8 mg1300 mg0.6%0.5%16250 g
Baaruud, S14.9 mg1000 mg1.5%1.3%6711 g
Fosfooraska, P49 mg800 mg6.1%5.3%1633 g
Kala Soco Qaybaha
Birta, Fe0.52 mg18 mg2.9%2.5%3462 g
Manganese, Mn0.371 mg2 mg18.6%16%539 g
Naxaas, Cu152 μg1000 μg15.2%13.1%658 g
Selenium, Haddii0.7 μg55 μg1.3%1.1%7857 g
Zinc, Zn0.2 mg12 mg1.7%1.5%6000 g
Kaarboohaydraytyada la shiidi karo
Mono- iyo disaccharides (sonkor)0.49 gugu badnaan 100 г
Astaamaha Aamino Muhiimka ah
Arginine *0.124 g~
valine0.06 g~
Histidine *0.033 g~
Isoleucine0.05 g~
leucine0.094 g~
lysine0.058 g~
methionine0.02 g~
threonine0.052 g~
tryptophan0.012 g~
phenylalanine0.069 g~
Amino acids la badali karo
aminotransferase0.061 g~
Aspartic acid0.151 g~
glycine0.052 g~
Glutamic acid0.176 g~
Proline0.053 g~
serine0.079 g~
tyrosine0.039 g~
cysteine0.018 g~
Noocyo dufan leh oo dufan leh
Noocyo dufan leh oo dufan leh0.029 gugu badnaan 18.7 г
16: 0 Palmitic0.027 g~
18: 0 Stearin0.003 g~
Noocyada dufanka leh ee iskujira0.005 gdaqiiqo 16.8 г
18:1 Olein (omega-9)0.005 g~
Aysidooyinka dufanka badan leh0.06 gka 11.2 in 20.60.5%0.4%
18: 2 linoleic0.05 g~
18: 3 Linolenic0.009 g~
Omega-3 asiidh dufan ah0.009 gka 0.9 in 3.71%0.9%
Omega-6 asiidh dufan ah0.05 gka 4.7 in 16.81.1%0.9%
 

Qiimaha tamarta waa 116 kcal.

  • koob, xabbo = 136 g (157.8 kCal)
  • 0,5 koob, xabadaha = 68 g (78.9 kCal)
Yams, la kariyey ama la dubay, milix ma leh hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin B6 - 11,4%, fiitamiin C - 13,4%, potassium - 26,8%, manganese - 18,6%, naxaas - 15,2%
  • 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 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.
  • 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.
Tags: kalooriga ku jira 116 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, maxaa waxtar u leh Yams, la kariyey ama la dubay, milix la'aan, kaloriyo, nafaqooyin, sifooyin waxtar u leh Yams, la kariyey ama la dubay, milix la'aan

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