Qiimaha nafaqada iyo halabuurka kiimikada.
Jadwalka soo socda ayaa liis garaya waxyaabaha ay ka kooban yihiin nafaqooyinka (kalooriyeyaasha, borotiinnada, dufanka, karbohaydraytyada, fiitamiinnada iyo macdanta) 100 grams qayb la cuni karo.
| Nafaqo | Number | Xeer ** | % caadi 100 g | % caadi ah 100 kcal | 100% caadiga ah |
| Kaloori | 88 Kcal | 1684 Kcal | 5.2% | 5.9% | 1914 |
| borotiin | 4.92 g | 76 g | 6.5% | 7.4% | 1545 g |
| Subagga | 1.95 g | 56 g | 3.5% | 4% | 2872 g |
| Karbo | 9.09 g | 219 g | 4.2% | 4.8% | 2409 g |
| Fiber diiriye | 4.4 g | 20 g | 22% | 25% | 455 g |
| Biyaha | 78.55 g | 2273 g | 3.5% | 4% | 2894 g |
| Ash | 1.09 g | ~ | |||
| Fiitamiinada | |||||
| Vitamin A, RAE | 1 µg | 900 mcg | 0.1% | 0.1% | 90000 g |
| carotenes beta | 0.009 mg | 5 mg | 0.2% | 0.2% | 55556 g |
| Fiitamiin B1, thiamine | 0.032 mg | 1.5 mg | 2.1% | 2.4% | 4688 g |
| Vitamin B2, riboflavin | 0.015 mg | 1.8 mg | 0.8% | 0.9% | 12000 g |
| Faytamiin B4, choline | 32.6 mg | 500 mg | 6.5% | 7.4% | 1534 g |
| Faytamiin B5, Pantothenic | 0.299 mg | 5 mg | 6% | 6.8% | 1672 |
| Faytamiin B6, pyridoxine | 0.473 mg | 2 mg | 23.7% | 26.9% | 423 g |
| Faytamiin B9, folate | 25 mcg | 400 mcg | 6.3% | 7.2% | 1600 g |
| Faytamiin C, ascorbic | 0.1 mg | 90 mg | 0.1% | 0.1% | 90000 g |
| Vitamin PP, maya | 0.13 mg | 20 mg | 0.7% | 0.8% | 15385 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 144 mg | 2500 mg | 5.8% | 6.6% | 1736 g |
| Kaalshiyam, Ca | 35 mg | 1000 mg | 3.5% | 4% | 2857 g |
| Magnesium, mg | 27 mg | 400 mg | 6.8% | 7.7% | 1481 g |
| Sodium, Na | 278 mg | 1300 mg | 21.4% | 24.3% | 468 g |
| Baaruud, S | 49.2 mg | 1000 mg | 4.9% | 5.6% | 2033 g |
| Fosfooraska, P | 80 mg | 800 mg | 10% | 11.4% | 1000 g |
| Macdanta | |||||
| Birta, Fe | 1.23 mg | 18 mg | 6.8% | 7.7% | 1463 g |
| Manganese, Mn | 0.818 mg | 2 mg | 40.9% | 46.5% | 244 g |
| Naxaas, Cu | 153 µg | 1000 mcg | 15.3% | 17.4% | 654 g |
| Selenium, Haddii | 2 µg | 55 mcg | 3.6% | 4.1% | 2750 g |
| Zinc, Zn | 0.69 mg | 12 mg | 5.8% | 6.6% | 1739 g |
| Aasaasiyada amino acids | |||||
| Arginine * | 0.466 g | ~ | |||
| valine | 0.208 g | ~ | |||
| Histidine * | 0.136 g | ~ | |||
| Isoleucine | 0.212 g | ~ | |||
| Leucine | 0.352 g | ~ | |||
| lysine | 0.331 g | ~ | |||
| methionine | 0.065 g | ~ | |||
| threonine | 0.184 g | ~ | |||
| Tryptophan | 0.048 g | ~ | |||
| phenylalanine | 0.265 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 0.212 g | ~ | |||
| Aspartic acid | 0.582 g | ~ | |||
| Glycine | 0.206 g | ~ | |||
| Glutamic acid | 0.866 g | ~ | |||
| Proline | 0.204 g | ~ | |||
| Serine | 0.249 g | ~ | |||
| Tyrosine | 0.123 g | ~ | |||
| cysteine | 0.067 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.204 g | ugu badnaan 18.7 g | |||
| 14: 0 Myristic | 0.003 g | ~ | |||
| 16: 0 Palmitic | 0.164 g | ~ | |||
| 18: 0 Gawaarida | 0.028 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.444 g | ugu yar 16.8 g | 2.6% | 3% | |
| 16: 1 Palmitoleic | 0.003 g | ~ | |||
| 18: 1 Oleic (omega-9) | 0.441 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.881 g | laga bilaabo 11.2-20.6 g | 7.9% | 9% | |
| 18: 2 Linoleic | 0.849 g | ~ | |||
| 18: 3 Linolenic | 0.033 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.033 g | laga bilaabo 0.9 illaa 3.7 g | 3.7% | 4.2% | |
| Omega-6 asiidh dufan ah | 0.849 g | laga bilaabo 4.7 illaa 16.8 g | 18.1% | 20.6% |
Qiimaha tamarta waa 88 kcal.
- koob = 240 garaam (211.2 kcal)
Chickpeas (digirta garbanzo), qasacadaysan hodan ku ah fiitamiinnada iyo macdanaha sida fiitamiin B6 iyo 23.7%, manganese 40.9 boqolkiiba, maar iyo 15.3%
- Vitamin B6 waxay ku lug leedahay ilaalinta jawaab celinta difaaca jirka, hababka xakamaynta iyo kicinta nidaamka neerfaha ee bartamaha, isbedelka amino acids, metabolismka tryptophan, lipids iyo nucleic acids waxay gacan ka geystaan sameynta caadiga ah ee unugyada dhiigga cas, dayactirka heerarka caadiga ah ee homocysteine ee dhiiga. Qaadashada fiitamiin B6 oo aan ku filnayn waxaa weheliya cunto yaraanta, cuncunka caafimaadka maqaarka, horumarka waxa la helay, iyo dhiig yari.
- manganese wuxuu ku lug leeyahay sameynta lafta iyo unugyada isku xira, waa qayb ka mid ah enzymes-yada ku lug leh dheef-shiid kiimikaad ee amino acids, carbohydrates, catecholamines; loo baahan yahay isku-darka kolestaroolka iyo nukleotides. Isticmaalka oo aan ku filnayn waxaa weheliya dib u dhac ku yimaada koritaanka, cilladaha nidaamka taranka, kala-jajabnaanta lafaha, cilladaha karbohaydraytka iyo dheef-shiid kiimikaadka.
- copper waa qayb ka mid ah enzymes-ka leh waxqabad redox wuxuuna ku lug leeyahay dheef-shiid kiimikaadka birta, wuxuu kiciyaa nuugista borotiinka iyo karbohaydraytyada. Ku lug leh geedi socodka unugyada jidhka bini'aadamka oo leh oksijiin. Yaraanta waxaa lagu muujiyaa sameynta cilladaysan ee nidaamka wadnaha iyo horumarinta lafaha ee unugyada isku xirka dysplasia.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
Tags: kalooriga 88 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, faa'iidooyinka macdanta Chickpeas (digban garbanzo), qasacadaysan, kaloriyo, nafaqooyin, sifooyin faa'iido u leh Digaagga (digirta garbanzo), qasacadaysan