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 | 197 kCal | 1684 kCal | 11.7% | 5.9% | 855 g |
| borotiin | 10.33 g | 76 g | 13.6% | 6.9% | 736 g |
| Subagga | 14.92 g | 56 g | 26.6% | 13.5% | 375 g |
| Karbo | 5.38 g | 219 g | 2.5% | 1.3% | 4071 g |
| Fiilooyinka Alimentary | 0.1 g | 20 g | 0.5% | 0.3% | 20000 g |
| Biyaha | 66.86 g | 2273 g | 2.9% | 1.5% | 3400 g |
| Ash | 2.41 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 82 μg | 900 μg | 9.1% | 4.6% | 1098 g |
| Retinol | 0.08 mg | ~ | |||
| carotenes beta | 0.026 mg | 5 mg | 0.5% | 0.3% | 19231 g |
| Fiitamiin B1, thiamine | 0.044 mg | 1.5 mg | 2.9% | 1.5% | 3409 g |
| Faytamiin B2, riboflavin | 0.243 mg | 1.8 mg | 13.5% | 6.9% | 741 g |
| Faytamiin B4, choline | 5.1 mg | 500 mg | 1% | 0.5% | 9804 g |
| Faytamiin B5, pantothenic | 0.233 mg | 5 mg | 4.7% | 2.4% | 2146 g |
| Faytamiin B6, pyridoxine | 0.045 mg | 2 mg | 2.3% | 1.2% | 4444 g |
| Faytamiin B9, folate | 11 μg | 400 μg | 2.8% | 1.4% | 3636 g |
| Faytamiin B12, cobalamin | 0.35 μg | 3 μg | 11.7% | 5.9% | 857 g |
| Faytamiin C, ascorbic | 0.6 mg | 90 mg | 0.7% | 0.4% | 15000 g |
| Faytamiin D, calciferol | 1 μg | 10 μg | 10% | 5.1% | 1000 g |
| Faytamiin D3, cholecalciferol | 1 μg | ~ | |||
| Faytamiin E, alfa tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 0.3% | 16667 g |
| Faytamiin K, phylloquinone | 0.9 μg | 120 μg | 0.8% | 0.4% | 13333 g |
| Vitamin PP, MAYA | 0.204 mg | 20 mg | 1% | 0.5% | 9804 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 142 mg | 2500 mg | 5.7% | 2.9% | 1761 g |
| Kaalshiyam, Ca | 311 mg | 1000 mg | 31.1% | 15.8% | 322 g |
| Magnesium, mg | 19 mg | 400 mg | 4.8% | 2.4% | 2105 g |
| Sodium, Na | 493 mg | 1300 mg | 37.9% | 19.2% | 264 g |
| Baaruud, S | 103.3 mg | 1000 mg | 10.3% | 5.2% | 968 g |
| Fosfooraska, P | 229 mg | 800 mg | 28.6% | 14.5% | 349 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 0.35 mg | 18 mg | 1.9% | 1% | 5143 g |
| Manganese, Mn | 0.04 mg | 2 mg | 2% | 1% | 5000 g |
| Naxaas, Cu | 19 μg | 1000 μg | 1.9% | 1% | 5263 g |
| Selenium, Haddii | 6.6 μg | 55 μg | 12% | 6.1% | 833 g |
| Zinc, Zn | 1.26 mg | 12 mg | 10.5% | 5.3% | 952 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono- iyo disaccharides (sonkor) | 0.19 g | ugu badnaan 100 г | |||
| lactose | 0.07 g | ~ | |||
| Maltose | 0.05 g | ~ | |||
| sukrose | 0.08 g | ~ | |||
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 0.351 g | ~ | |||
| valine | 0.627 g | ~ | |||
| Histidine * | 0.311 g | ~ | |||
| Isoleucine | 0.578 g | ~ | |||
| leucine | 0.902 g | ~ | |||
| lysine | 0.772 g | ~ | |||
| methionine | 0.243 g | ~ | |||
| threonine | 0.355 g | ~ | |||
| tryptophan | 0.123 g | ~ | |||
| phenylalanine | 0.484 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 0.279 g | ~ | |||
| Aspartic acid | 0.628 g | ~ | |||
| glycine | 0.17 g | ~ | |||
| Glutamic acid | 2.214 g | ~ | |||
| Proline | 1.021 g | ~ | |||
| serine | 0.539 g | ~ | |||
| tyrosine | 0.452 g | ~ | |||
| cysteine | 0.056 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 38 mg | ugu badnaan 300 mg | |||
| phytosterols | 11 mg | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 8.034 g | ugu badnaan 18.7 г | |||
| 4: 0 Saliid | 0.385 g | ~ | |||
| 6-0 nylon | 0.199 g | ~ | |||
| 8: 0 Xaraash | 0.106 g | ~ | |||
| 10: 0 Dabaysha | 0.23 g | ~ | |||
| 12:0 Lauric | 0.215 g | ~ | |||
| 14: 0 Myristic | 1.231 g | ~ | |||
| 16: 0 Palmitic | 3.952 g | ~ | |||
| 18: 0 Stearin | 1.712 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 4.735 g | daqiiqo 16.8 г | 28.2% | 14.3% | |
| 16: 1 Palmitoleic | 0.358 g | ~ | |||
| 18:1 Olein (omega-9) | 4.375 g | ~ | |||
| Aysidooyinka dufanka badan leh | 1.397 g | ka 11.2 in 20.6 | 12.5% | 6.3% | |
| 18: 2 linoleic | 1.213 g | ~ | |||
| 18: 3 Linolenic | 0.184 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.184 g | ka 0.9 in 3.7 | 20.4% | 10.4% | |
| Omega-6 asiidh dufan ah | 1.213 g | ka 4.7 in 16.8 | 25.8% | 13.1% |
Qiimaha tamarta waa 197 kcal.
- koob = 243 g (478.7 kCal)
- 2 qaado = 30 g (59.1 kCal)
Maraqa farmaajo hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin B2 - 13,5%, fiitamiin B12 - 11,7%, kaalshiyam - 31,1%, fosfooraska - 28,6%, selenium - 12%
- 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 B12 wuxuu door muhiim ah ka ciyaaraa dheef-shiid kiimikaadka iyo beddelka amino acids-ka. Folate iyo vitamin B12 waa fiitamiino isku xiran waxayna ku lug leeyihiin sameynta dhiigga. Faytamiin B12 la'aanta ayaa horseedda horumarinta qayb ka mid ah ama ka-yaraanta folate-ka, iyo sidoo kale dhiig yaraan, leukopenia, thrombocytopenia.
- 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.
- 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.
- 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: Kalori ka kooban 197 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta, sida maraqa Jiisku waxtar u leeyahay, kalooriyada, nafaqooyinka, sifooyinka waxtar leh Maraqa farmaajo