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 | 37 Kcal | 1684 Kcal | 2.2% | 5.9% | 4551 g |
| borotiin | 2.66 g | 76 g | 3.5% | 9.5% | 2857 g |
| Subagga | 0.29 g | 56 g | 0.5% | 1.4% | 19310 g |
| Karbo | 5.11 g | 219 g | 2.3% | 6.2% | 4286 g |
| Fiber diiriye | 2.7 g | 20 g | 13.5% | 36.5% | 741 g |
| Biyaha | 88.34 g | 2273 g | 3.9% | 10.5% | 2573 g |
| Ash | 0.91 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.225 mg | 1.5 mg | 15% | 40.5% | 667 g |
| Vitamin B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 30% | 900 g |
| Faytamiin B4, choline | 47.7 mg | 500 mg | 9.5% | 25.7% | 1048 g |
| Faytamiin B5, Pantothenic | 1.35 mg | 5 mg | 27% | 73% | 370 g |
| Faytamiin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 13.5% | 2000 |
| Faytamiin B9, folate | 48 µg | 400 mcg | 12% | 32.4% | 833 g |
| Faytamiin D, calciferol | 0.1 µg | 10 µg | 1% | 2.7% | 10000 g |
| Faytamiin D2, ergocalciferol | 0.1 µg | ~ | |||
| Faytamiin E, alfa tocopherol, TE | 0.01 mg | 15 mg | 0.1% | 0.3% | 150000 g |
| Vitamin PP, maya | 7.032 mg | 20 mg | 35.2% | 95.1% | 284 g |
| Betain | 1.4 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 359 mg | 2500 mg | 14.4% | 38.9% | 696 g |
| Magnesium, mg | 16 mg | 400 mg | 4% | 10.8% | 2500 g |
| Sodium, Na | 3 mg | 1300 mg | 0.2% | 0.5% | 43333 g |
| Baaruud, S | 26.6 mg | 1000 mg | 2.7% | 7.3% | 3759 g |
| Fosfooraska, P | 105 mg | 800 mg | 13.1% | 35.4% | 762 g |
| Macdanta | |||||
| Birta, Fe | 1.15 mg | 18 mg | 6.4% | 17.3% | 1565 g |
| Manganese, Mn | 0.075 mg | 2 mg | 3.8% | 10.3% | 2667 g |
| Naxaas, Cu | 107 µg | 1000 mcg | 10.7% | 28.9% | 935 g |
| Selenium, Haddii | 2.2 µg | 55 mcg | 4% | 10.8% | 2500 g |
| Zinc, Zn | 0.65 mg | 12 mg | 5.4% | 14.6% | 1846 |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono iyo disaccharides (sonkor) | 0.22 g | ugu badnaan 100 g | |||
| Gulukoos (dextrose) | 0.22 g | ~ | |||
| Aasaasiyada amino acids | |||||
| Arginine * | 0.11 g | ~ | |||
| valine | 0.23 g | ~ | |||
| Histidine * | 0.07 g | ~ | |||
| Isoleucine | 0.09 g | ~ | |||
| Leucine | 0.13 g | ~ | |||
| lysine | 0.13 g | ~ | |||
| methionine | 0.03 g | ~ | |||
| threonine | 0.11 g | ~ | |||
| Tryptophan | 0.04 g | ~ | |||
| phenylalanine | 0.15 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 0.19 g | ~ | |||
| Aspartic acid | 0.19 g | ~ | |||
| Glycine | 0.11 g | ~ | |||
| Glutamic acid | 0.38 g | ~ | |||
| Proline | 0.06 g | ~ | |||
| Serine | 0.09 g | ~ | |||
| Tyrosine | 0.14 g | ~ | |||
| cysteine | 0.02 g | ~ | |||
| Sterol (sterols) | |||||
| Campesterol | 1 mg | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.027 g | ugu badnaan 18.7 g | |||
| 16: 0 Palmitic | 0.027 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.124 g | laga bilaabo 11.2-20.6 g | 1.1% | 3% | |
| 18: 2 Linoleic | 0.082 g | ~ | |||
| 18: 3 Linolenic | 0.041 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.041 g | laga bilaabo 0.9 illaa 3.7 g | 4.6% | 12.4% | |
| Omega-6 asiidh dufan ah | 0.082 g | laga bilaabo 4.7 illaa 16.8 g | 1.7% | 4.6% |
Qiimaha tamarta waa 37 kcal.
- weyn = 5 g (1.9 kcal)
- dhexdhexaad = 3 g (1.1 kcal)
- koob la jarjaray = 65 garaam (24.1 kcal)
- koob dhan = 64 g (23.7 kcal)
Enoki (jiilaalka Armillaria, enokitake), boqoshaada hodan ku ah fiitamiinnada iyo macdanaha sida fiitamiin B1 - 15%, fiitamiin B2 wuxuu ahaa 11.1%, fiitamiin B5 iyo 27%, fiitamiin B9 - 12%, fiitamiin PP - 35,2%, potassium - 14,4%, fosfooraska - 13,1 , XNUMX%
- Vitamin B1 waa qayb ka mid ah enzymes-ka muhiimka ah ee karbohaydrayt iyo tamar-shiid, siinta jidhka tamar iyo isku-darka balaastigga ah iyo sidoo kale dheef-shiid kiimikaadka amino acids-ka laanta leh. La'aanta fiitamiinkani wuxuu horseedaa cilado daran oo ku dhaca habdhiska neerfaha, dheef-shiidka iyo wadnaha iyo xididdada.
- Vitamin B2 wuxuu ku lug leeyahay falcelisyada aan caadiga ahayn, wuxuu gacan ka geystaa u nuglaanta midabada falanqeeyaha muuqaalka iyo la qabsiga mugdiga ah. Qaadashada fiitamiin B2 oo aan ku filnayn waxaa weheliya xadgudub ku ah caafimaadka maqaarka, xuubka xabka, iftiinka daciifka ah iyo aragga fiidnimada.
- Vitamin B5 waxay ku lug leedahay borotiinka, dufanka, dheef-shiid kiimikaadka, dheef-shiid kiimikaad, isku-dhafnaanta dhowr hormoonno, haemoglobin, waxayna dhiirrigelisaa nuugista amino acids iyo sokorta ku jirta mindhicirka, waxay taageertaa shaqada kiliyaha adrenal La'aanta Pantothenic acid waxay u horseedi kartaa dhaawac maqaarka iyo xuubka xabka.
- Vitamin B9 sida coenzyme oo ku lug leh dheef-shiid kiimikaad ee nucleic iyo amino acids. Yaraanta folate-ku waxay keentaa isku dheelitirnaan la'aanta asiidhyada nukliyeerka iyo borotiinka, taasoo keenta in la joojiyo koritaanka iyo kala-baxa unugyada, gaar ahaan unugyo si dhakhso leh u faafa: dhuuxa lafta, epithelium xiidmaha, iwm. , nafaqo-xumada, cilladaha lagu dhasho, iyo dhibaatooyinka koritaanka ilmaha. Muujiyay Ururka xoogan ee udhaxeeya heerarka folate, homocysteine iyo halista cudurada wadnaha iyo xididada.
- Faytamiin PP wuxuu ku lug leeyahay falcelisyada aan caadiga ahayn iyo dheef-shiid kiimikaadka. Qaadashada fiitamiin aan ku filnayn oo ay weheliso khalkhal ku yimaada xaaladda caadiga ah ee maqaarka, marinka caloosha iyo habdhiska dareenka.
- potassium waa ion-ka weyn ee intracellular ee ka qaybqaata nidaaminta biyaha, elektroolka iyo dheellitirka aashitada, wuxuu ku lug leeyahay sameynta dareen-celinta dareemayaasha, sharciyeynta cadaadiska dhiigga.
- Fosfooraska wuxuu ku lug leeyahay hawlo badan oo jireed, oo ay ku jiraan dheef-shiid kiimikaadka tamarta, wuxuu xakameynayaa dheelitirka acid-alkaline, waa qayb ka mid ah fosfoofiyadyada, nucleotides iyo asiidhka nucleic ee looga baahan yahay macdanta lafaha iyo ilkaha. Yaraanta waxay keentaa cunno-xanuun, dhiig-yaraan, rickets.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
Tags: kalooriga 37 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanaha marka loo eego Enoki (jiilaalka Armillaria, enokitake), boqoshaada, kaloriyada, nafaqooyinka, guryaha faa'iidada leh Enoki (jiilaalka Armillaria, enokitake), boqoshaada