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 | 387 Kcal | 1684 Kcal | 23% | 5.9% | 435 g |
| borotiin | 22.39 g | 76 g | 29.5% | 7.6% | 339 g |
| Subagga | 6.69 g | 56 g | 11.9% | 3.1% | 837 g |
| Karbo | 47.02 g | 219 g | 21.5% | 5.6% | 466 g |
| Fiber diiriye | 10.8 g | 20 g | 54% | 14% | 185 g |
| Biyaha | 10.28 g | 2273 g | 0.5% | 0.1% | 22111 g |
| Ash | 2.82 g | ~ | |||
| Fiitamiinada | |||||
| Vitamin A, RAE | 2 µg | 900 mcg | 0.2% | 0.1% | 45000 g |
| carotenes beta | 0.025 mg | 5 mg | 0.5% | 0.1% | 20000 g |
| Fiitamiin B1, thiamine | 0.486 mg | 1.5 mg | 32.4% | 8.4% | 309 g |
| Vitamin B2, riboflavin | 0.106 mg | 1.8 mg | 5.9% | 1.5% | 1698 g |
| Faytamiin B5, Pantothenic | 0.606 mg | 5 mg | 12.1% | 3.1% | 825 g |
| Faytamiin B6, pyridoxine | 0.492 mg | 2 mg | 24.6% | 6.4% | 407 g |
| Faytamiin B9, folate | 437 µg | 400 mcg | 109.3% | 28.2% | 92 g |
| Faytamiin E, alfa tocopherol, TE | 0.83 mg | 15 mg | 5.5% | 1.4% | 1807 |
| Faytamiin K, phylloquinone | 9.1 µg | 120 mcg | 7.6% | 2% | 1319 g |
| Vitamin PP, maya | 1.762 mg | 20 mg | 8.8% | 2.3% | 1135 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 846 mg | 2500 mg | 33.8% | 8.7% | 296 g |
| Kaalshiyam, Ca | 45 mg | 1000 mg | 4.5% | 1.2% | 2222 g |
| Magnesium, mg | 166 mg | 400 mg | 41.5% | 10.7% | 241 g |
| Sodium, Na | 64 mg | 1300 mg | 4.9% | 1.3% | 2031 |
| Baaruud, S | 223.9 mg | 1000 mg | 22.4% | 5.8% | 447 g |
| Fosfooraska, P | 318 mg | 800 mg | 39.8% | 10.3% | 252 g |
| Macdanta | |||||
| Birta, Fe | 4.86 mg | 18 mg | 27% | 7% | 370 g |
| Manganese, Mn | 1.6 mg | 2 mg | 80% | 20.7% | 125 g |
| Naxaas, Cu | 912 µg | 1000 mcg | 91.2% | 23.6% | 110 g |
| Selenium, Haddii | 8.3 µg | 55 mcg | 15.1% | 3.9% | 663 g |
| Zinc, Zn | 2.81 mg | 12 mg | 23.4% | 6% | 427 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Mono iyo disaccharides (sonkor) | 10.85 g | ugu badnaan 100 g | |||
| Sterol (sterols) | |||||
| phytosterols | 39 mg | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.693 g | ugu badnaan 18.7 g | |||
| 14: 0 Myristic | 0.01 g | ~ | |||
| 16: 0 Palmitic | 0.555 g | ~ | |||
| 18: 0 Gawaarida | 0.094 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 1.504 g | ugu yar 16.8 g | 9% | 2.3% | |
| 16: 1 Palmitoleic | 0.013 g | ~ | |||
| 18: 1 Oleic (omega-9) | 1.49 g | ~ | |||
| Aysidooyinka dufanka badan leh | 2.983 g | laga bilaabo 11.2-20.6 g | 26.6% | 6.9% | |
| 18: 2 Linoleic | 2.871 g | ~ | |||
| 18: 3 Linolenic | 0.112 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.112 g | laga bilaabo 0.9 illaa 3.7 g | 12.4% | 3.2% | |
| Omega-6 asiidh dufan ah | 2.871 g | laga bilaabo 4.7 illaa 16.8 g | 61.1% | 15.8% |
Qiimaha tamarta waa 387 kcal.
- koob = 92 garaam (356 kcal)
Gram burka Waxay hodan ku tahay fiitamiinada iyo macdanta sida fitamiin B1 – 32,4 %, vitamin B5 iyo 12.1 %, vitamin B6 – 24,6 %, vitamin B9 – 109,3 %, potassium – 33,8 %, magnesium – 41,5 %, fosfooraska - 39.8 boqolkiiba birta 27%, manganese - 80%, copper - 91,2%, selenium - 15,1%, zinc - 23,4%
- 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 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 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.
- 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.
- 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.
- magnesium waxay ku lug leedahay dheef-shiid kiimikaad iyo isku-dhafnaanta borotiinka, asiidhyada nukliyeerka, waxay leedahay saameyn xasilloon oo loogu talagalay xuubabka, waxay muhiim u tahay dayactirka homeostasis ee kalsiyum, potassium iyo sodium. Yaraanta magnesium waxay keentaa hypomagnesemia, waxay kordhisaa halista ah inuu ku dhaco dhiig kar, wadne xanuun.
- 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.
- Iron waxaa lagu soo daray shaqooyin kala duwan oo borotiin ah, oo ay ku jiraan enzymes. Ku lug leh gaadiidka elektaroonigga, oksijiinta, waxay u oggolaaneysaa qulqulka falceliska isbeddelka iyo firfircoonida peroxidation. Qaadashada oo aan ku filnayn waxay horseedaa dhiig-yaraan hypochromic, myoglobinaemia atonia oo ah murqaha lafaha, daal, wadno-xannuun, wadno-xanuun ba'an oo joogto ah.
- 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.
- sayliniyam - cunsur muhiim u ah nidaamka difaaca jirka ee jirka bani'aadamka, wuxuu leeyahay saameyn is-difaac, wuxuu ku lug leeyahay nidaaminta ficil-celinta hormoonnada tayroodhka. Yaraanta ayaa keenta cudurka Kashin-Bek (osteoarthritis oo leh cillad fara badan oo kala-goysyada, lafdhabarta, iyo xagjirnimada), cudurka Kesan (endemic cardiomyopathy), thrombasthenia oo la iska dhaxlo.
- Zinc waxaa lagu soo daray in ka badan 300 oo enzymes oo ku lug leh geeddi-socodka isku-dhafka iyo burburka kaarbohaydraytyada, borotiinnada, dufanka, asiidhyada nucleic iyo nidaaminta muujinta hiddo-wadayaal dhowr ah. Qaadashada oo aan ku filnayn waxay horseedaa dhiig yaraan, difaac yaraanta heerka labaad, cirrhosis ku dhaca beerka, cillad galmo, joogitaanka cilladaha uurjiifka. Daraasadihii ugu dambeeyay waxay shaaca ka qaadeen awooda qaadashada sare ee zinc inay jabiso nuugista naxaasta sidaasna ay gacan uga geysato horumarinta dhiig yaraanta.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
Tags: kalooriyada 387 kcal, halabuurka kiimikaad, qiimaha nafaqeynta, fiitamiinnada, macdanaha marka loo eego daqiiqda Gram ee waxtarka leh, kalooriyada, nafaqooyinka, sifooyinka faa'iidada leh ee burka Gram