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Waxyaabaha ay ka kooban yihiin Iskuxidhka saxanka dhinaceeda 6
| Khudaarta ku jirta maraqa caanaha (doorashada 1aad) | 75.0 (garaam) |
| Baradho la shiilay (laga kariyey) | 75.0 (garaam) |
Habka loo diyaariyo
Waad abuuri kartaa cuntadaada adoo tixgelinaya luminta fiitamiinnada iyo macdanta adoo adeegsanaya kalkuleytarka kujira dalabka.
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 | 212.9 kCal | 1684 kCal | 12.6% | 5.9% | 791 g |
| borotiin | 6.3 g | 76 g | 8.3% | 3.9% | 1206 g |
| Subagga | 9.5 g | 56 g | 17% | 8% | 589 g |
| Karbo | 27.4 g | 219 g | 12.5% | 5.9% | 799 g |
| acids acids | 0.4 g | ~ | |||
| Fiilooyinka Alimentary | 3.3 g | 20 g | 16.5% | 7.8% | 606 g |
| Biyaha | 176 g | 2273 g | 7.7% | 3.6% | 1291 g |
| Ash | 2.3 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin A, RE | 1800 μg | 900 μg | 200% | 93.9% | 50 g |
| Retinol | 1.8 mg | ~ | |||
| Fiitamiin B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 6.2% | 750 g |
| Faytamiin B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 5.2% | 900 g |
| Faytamiin B4, choline | 25.4 mg | 500 mg | 5.1% | 2.4% | 1969 g |
| Faytamiin B5, pantothenic | 0.7 mg | 5 mg | 14% | 6.6% | 714 g |
| Faytamiin B6, pyridoxine | 0.4 mg | 2 mg | 20% | 9.4% | 500 g |
| Faytamiin B9, folate | 16.1 μg | 400 μg | 4% | 1.9% | 2484 g |
| Faytamiin B12, cobalamin | 0.1 μg | 3 μg | 3.3% | 1.6% | 3000 g |
| Faytamiin C, ascorbic | 20.2 mg | 90 mg | 22.4% | 10.5% | 446 g |
| Faytamiin D, calciferol | 0.02 μg | 10 μg | 0.2% | 0.1% | 50000 g |
| Faytamiin E, alfa tocopherol, TE | 1.1 mg | 15 mg | 7.3% | 3.4% | 1364 g |
| Faytamiin H, biotin | 2.8 μg | 50 μg | 5.6% | 2.6% | 1786 g |
| Vitamin PP, MAYA | 3.1458 mg | 20 mg | 15.7% | 7.4% | 636 g |
| niacin | 2.1 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 851.6 mg | 2500 mg | 34.1% | 16% | 294 g |
| Kaalshiyam, Ca | 76 mg | 1000 mg | 7.6% | 3.6% | 1316 g |
| Silicon, Haa | 7.1 mg | 30 mg | 23.7% | 11.1% | 423 g |
| Magnesium, mg | 50.9 mg | 400 mg | 12.7% | 6% | 786 g |
| Sodium, Na | 35 mg | 1300 mg | 2.7% | 1.3% | 3714 g |
| Baaruud, S | 71.1 mg | 1000 mg | 7.1% | 3.3% | 1406 g |
| Fosfooraska, P | 144.3 mg | 800 mg | 18% | 8.5% | 554 g |
| Koloriin, Cl | 132.5 mg | 2300 mg | 5.8% | 2.7% | 1736 g |
| Kala Soco Qaybaha | |||||
| Aluminium, Al | 1277.1 μg | ~ | |||
| Bohr, B. | 271.5 μg | ~ | |||
| Vanadium, V | 200.2 μg | ~ | |||
| Birta, Fe | 2.1 mg | 18 mg | 11.7% | 5.5% | 857 g |
| Iodine, I | 10.6 μg | 150 μg | 7.1% | 3.3% | 1415 g |
| Cobalt, Co | 8 μg | 10 μg | 80% | 37.6% | 125 g |
| Lithium, Li | 86.2 μg | ~ | |||
| Manganese, Mn | 0.4283 mg | 2 mg | 21.4% | 10.1% | 467 g |
| Naxaas, Cu | 257.2 μg | 1000 μg | 25.7% | 12.1% | 389 g |
| Molybdenum, Mo. | 24.3 μg | 70 μg | 34.7% | 16.3% | 288 g |
| Nickel, ni | 31 μg | ~ | |||
| Lead, Sn | 5.6 μg | ~ | |||
| Rubidium, Rb | 550.9 μg | ~ | |||
| Selenium, Haddii | 1.8 μg | 55 μg | 3.3% | 1.6% | 3056 g |
| Strontium, sr. | 12.1 μg | ~ | |||
| Titan, adiga | 15.5 μg | ~ | |||
| Fluorine, F | 56.6 μg | 4000 μg | 1.4% | 0.7% | 7067 g |
| Chrome, Kr | 14.2 μg | 50 μg | 28.4% | 13.3% | 352 g |
| Zinc, Zn | 0.981 mg | 12 mg | 8.2% | 3.9% | 1223 g |
| Zirconium, Zr | 0.9 μg | ~ | |||
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 21.2 g | ~ | |||
| Mono- iyo disaccharides (sonkor) | 5.5 g | ugu badnaan 100 г |
Qiimaha tamarta waa 212,9 kcal.
Saxan dhinac adag (6) hodan ku ah fiitamiinnada iyo macdanaha sida: fitamiin A - 200%, vitamin B1 - 13,3%, vitamin B2 - 11,1%, vitamin B5 - 14%, vitamin B6 - 20%, vitamin C - 22,4 %, fitamiin PP - 15,7%, potassium - 34,1%, silikoon - 23,7%, magnesium - 12,7%, fosfooraska - 18%, birta - 11,7%, kobalt - 80%, manganese - 21,4%, naxaas - 25,7%, molybdenum - 34,7%, chromium - 28,4%
- Vitamin A wuxuu mas'uul ka yahay horumarka caadiga ah, shaqada taranka, caafimaadka maqaarka iyo indhaha, iyo ilaalinta difaac.
- Vitamin B1 waa qayb ka mid ah enzymes-ka ugu muhiimsan ee karbohaydrayt iyo tamar-shiid, taas oo jidhka siisa tamar iyo walxo caag ah, iyo sidoo kale dheef-shiid kiimikaad amino acids oo isku xidhan. Faytamiin la’aantani waxay horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheefshiidka iyo wadnaha
- 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 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.
- 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.
- Silicon waxaa lagu daraa qayb ahaan qaab dhismeedka glycosaminoglycans waxayna kicisaa iskuxirka kolajka.
- 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.
- Iron waa qayb ka mid ah borotiinnada shaqooyinka kala duwan, oo ay ku jiraan enzymes. Waxay kaqeybqaadataa gaadiidka elektaroonigga, oksijiinta, waxay hubisaa inta lagu gudajiro falcelinada dib udhaca iyo firfircoonida peroxidation. Isticmaalka oo aan ku filnayn wuxuu keenaa dhiig-yaraan hypochromic, myoglobin-ku yar atony of muruqyada lafaha, daal kordhay, myocardiopathy, atrophic gastritis.
- Cobalt waa qayb ka mid ah fiitamiin B12. Waxay shaqeysaa enzymes-ka dheef-shiid kiimikaadka dufanka leh iyo dheef-shiid kiimikaadka folic acid.
- 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.
- Molybdenum waa isku-duwaha enzymes badan oo bixiya dheef-shiid kiimikaad amino acids, baaruud iyo pyrimidines.
- Chrome wuxuu ka qayb qaataa nidaaminta heerarka gulukoosta dhiigga, kor u qaadista saameynta insulin-ta. Yaraanta ayaa keenta hoos u dhaca dulqaadka gulukooska.
Tags: Sida loo karsado, kalori ka kooban 212,9 kcal, halabuurka kiimikada, qiimaha nafaqada, waxa fiitamiinada, macdanta, habka wax loo kariyo Cuntada isku dhafan ee isku dhafan 6, karinta, kalooriyada, nafaqooyinka