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 | 31 Kcal | 1684 Kcal | 1.8% | 5.8% | 5432 g |
| borotiin | 1.83 g | 76 g | 2.4% | 7.7% | 4153 g |
| Subagga | 0.22 g | 56 g | 0.4% | 1.3% | 25455 g |
| Karbo | 4.27 g | 219 g | 1.9% | 6.1% | 5129 g |
| Fiber diiriye | 2.7 g | 20 g | 13.5% | 43.5% | 741 g |
| Biyaha | 90.32 g | 2273 g | 4% | 12.9% | 2517 g |
| Ash | 0.66 g | ~ | |||
| Fiitamiinada | |||||
| Vitamin A, RAE | 35 mcg | 900 mcg | 3.9% | 12.6% | 2571 g |
| alfa Carotene | 69 µg | ~ | |||
| carotenes beta | 0.379 mg | 5 mg | 7.6% | 24.5% | 1319 g |
| Lutein + Zeaxanthin | 640 mcg | ~ | |||
| Fiitamiin B1, thiamine | 0.082 mg | 1.5 mg | 5.5% | 17.7% | 1829 g |
| Vitamin B2, riboflavin | 0.104 mg | 1.8 mg | 5.8% | 18.7% | 1731 g |
| Faytamiin B4, choline | 15.3 mg | 500 mg | 3.1% | 10% | 3268 g |
| Faytamiin B5, Pantothenic | 0.225 mg | 5 mg | 4.5% | 14.5% | 2222 g |
| Faytamiin B6, pyridoxine | 0.141 mg | 2 mg | 7.1% | 22.9% | 1418 g |
| Faytamiin B9, folate | 33 µg | 400 mcg | 8.3% | 26.8% | 1212 g |
| Faytamiin C, ascorbic | 12.2 mg | 90 mg | 13.6% | 43.9% | 738 g |
| Faytamiin E, alfa tocopherol, TE | 0.41 mg | 15 mg | 2.7% | 8.7% | 3659 g |
| Faytamiin K, phylloquinone | 43 µg | 120 mcg | 35.8% | 115.5% | 279 g |
| Vitamin PP, maya | 0.734 mg | 20 mg | 3.7% | 11.9% | 2725 g |
| Betain | 0.1 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 211 mg | 2500 mg | 8.4% | 27.1% | 1185 g |
| Kaalshiyam, Ca | 37 mg | 1000 mg | 3.7% | 11.9% | 2703 g |
| Magnesium, mg | 25 mg | 400 mg | 6.3% | 20.3% | 1600 g |
| Sodium, Na | 6 mg | 1300 mg | 0.5% | 1.6% | 21667 g |
| Baaruud, S | 18.3 mg | 1000 mg | 1.8% | 5.8% | 5464 g |
| Fosfooraska, P | 38 mg | 800 mg | 4.8% | 15.5% | 2105 |
| Macdanta | |||||
| Birta, Fe | 1.03 mg | 18 mg | 5.7% | 18.4% | 1748 g |
| Manganese, Mn | 0.216 mg | 2 mg | 10.8% | 34.8% | 926 g |
| Naxaas, Cu | 69 µg | 1000 mcg | 6.9% | 22.3% | 1449 g |
| Selenium, Haddii | 0.6 µg | 55 mcg | 1.1% | 3.5% | 9167 g |
| Fluorine, F | 19 µg | 4000 mg | 0.5% | 1.6% | 21053 g |
| Zinc, Zn | 0.24 mg | 12 mg | 2% | 6.5% | 5000 g |
| Kaarboohaydraytyada la shiidi karo | |||||
| Istaar iyo dextrins | 0.88 g | ~ | |||
| Mono iyo disaccharides (sonkor) | 3.26 g | ugu badnaan 100 g | |||
| Gulukoos (dextrose) | 1.51 g | ~ | |||
| sukrose | 0.36 g | ~ | |||
| Fructose | 1.39 g | ~ | |||
| Aasaasiyada amino acids | |||||
| Arginine * | 0.073 g | ~ | |||
| valine | 0.09 g | ~ | |||
| Histidine * | 0.034 g | ~ | |||
| Isoleucine | 0.066 g | ~ | |||
| Leucine | 0.112 g | ~ | |||
| lysine | 0.088 g | ~ | |||
| methionine | 0.022 g | ~ | |||
| threonine | 0.079 g | ~ | |||
| Tryptophan | 0.019 g | ~ | |||
| phenylalanine | 0.067 g | ~ | |||
| Amino acid | |||||
| aminotransferase | 0.084 g | ~ | |||
| Aspartic acid | 0.255 g | ~ | |||
| Glycine | 0.065 g | ~ | |||
| Glutamic acid | 0.187 g | ~ | |||
| Proline | 0.068 g | ~ | |||
| Serine | 0.099 g | ~ | |||
| Tyrosine | 0.042 g | ~ | |||
| cysteine | 0.018 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.05 g | ugu badnaan 18.7 g | |||
| 16: 0 Palmitic | 0.042 g | ~ | |||
| 18: 0 Gawaarida | 0.008 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.01 g | ugu yar 16.8 g | 0.1% | 0.3% | |
| 18: 1 Oleic (omega-9) | 0.008 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.113 g | laga bilaabo 11.2-20.6 g | 1% | 3.2% | |
| 18: 2 Linoleic | 0.044 g | ~ | |||
| 18: 3 Linolenic | 0.069 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.069 g | laga bilaabo 0.9 illaa 3.7 g | 7.7% | 24.8% | |
| Omega-6 asiidh dufan ah | 0.044 g | laga bilaabo 4.7 illaa 16.8 g | 0.9% | 2.9% |
Qiimaha tamarta waa 31 kcal.
- koob = 110 garaam (34.1 kcal)
- 10 digir (4 ″ dheer) = 55 garaam (17.1 kcal)
Digirta cagaaran, cagaar hodan ku ah fiitamiinnada iyo macdanaha sida fiitamiin C iyo 13.6%, fiitamiin K - 35,8%
- Vitamin C wuxuu kaqeybqaataa falcelinta diidmada, habka difaaca jirka, wuxuu jirka ka caawiyaa inuu soo nuugo birta. Yaraantu waxay keentaa dabacsanaanta iyo ciridka oo dhiig baxa, dhiig baxa sanka oo ay ugu wacan tahay kor u kaca iyo jajabnaanta xididdada dhiigga.
- Vitamin K nidaamiyaa xinjirowga dhiigga. Faytamiin la'aanta K waxay horseeddaa kororka waqtiga xinjirowga dhiigga, heerka prothrombin ee dhiigga oo hooseeya.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
Tags: kalooriyadu waa 31 kcal, halabuurka kiimikada, qiimaha nafaqada, fiitamiinnada, macdanta marka loo eego Digirta waxtarka leh, cagaarka, kalooriyada, nafaqooyinka, sifooyinka faa'iidada leh ee Digirta cagaaran, cagaarka