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 | 47 Kcal | 1684 Kcal | 2.8% | 6% | 3583 g |
| borotiin | 2.53 g | 76 g | 3.3% | 7% | 3004 g |
| Subagga | 0.1 g | 56 g | 0.2% | 0.4% | 56000 g |
| Karbo | 9.17 g | 219 g | 4.2% | 8.9% | 2388 g |
| Biyaha | 87.47 g | 2273 g | 3.8% | 8.1% | 2599 g |
| Ash | 0.73 g | ~ | |||
| Fiitamiinada | |||||
| Vitamin A, RAE | 23 µg | 900 mcg | 2.6% | 5.5% | 3913 g |
| Fiitamiin B1, thiamine | 0.085 mg | 1.5 mg | 5.7% | 12.1% | 1765 |
| Vitamin B2, riboflavin | 0.099 mg | 1.8 mg | 5.5% | 11.7% | 1818 |
| Faytamiin B5, Pantothenic | 0.051 mg | 5 mg | 1% | 2.1% | 9804 g |
| Faytamiin B6, pyridoxine | 0.024 mg | 2 mg | 1.2% | 2.6% | 8333 g |
| Faytamiin B9, folate | 45 mcg | 400 mcg | 11.3% | 24% | 889 g |
| Faytamiin C, ascorbic | 16.2 mg | 90 mg | 18% | 38.3% | 556 g |
| Vitamin PP, maya | 0.63 mg | 20 mg | 3.2% | 6.8% | 3175 g |
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 290 mg | 2500 mg | 11.6% | 24.7% | 862 g |
| Kaalshiyam, Ca | 44 mg | 1000 mg | 4.4% | 9.4% | 2273 g |
| Magnesium, mg | 42 mg | 400 mg | 10.5% | 22.3% | 952 g |
| Sodium, Na | 240 mg | 1300 mg | 18.5% | 39.4% | 542 g |
| Baaruud, S | 25.3 mg | 1000 mg | 2.5% | 5.3% | 3953 g |
| Fosfooraska, P | 57 mg | 800 mg | 7.1% | 15.1% | 1404 g |
| Macdanta | |||||
| Birta, Fe | 0.98 mg | 18 mg | 5.4% | 11.5% | 1837 |
| Manganese, Mn | 0.201 mg | 2 mg | 10.1% | 21.5% | 995 g |
| Naxaas, Cu | 47 µg | 1000 mcg | 4.7% | 10% | 2128 g |
| Selenium, Haddii | 1.5 µg | 55 mcg | 2.7% | 5.7% | 3667 g |
| Zinc, Zn | 0.36 mg | 12 mg | 3% | 6.4% | 3333 g |
| Aasaasiyada amino acids | |||||
| Arginine * | 0.177 g | ~ | |||
| valine | 0.146 g | ~ | |||
| Histidine * | 0.082 g | ~ | |||
| Isoleucine | 0.135 g | ~ | |||
| Leucine | 0.18 g | ~ | |||
| lysine | 0.166 g | ~ | |||
| methionine | 0.036 g | ~ | |||
| threonine | 0.094 g | ~ | |||
| Tryptophan | 0.029 g | ~ | |||
| phenylalanine | 0.139 g | ~ | |||
| Amino acid | |||||
| Tyrosine | 0.103 g | ~ | |||
| cysteine | 0.038 g | ~ | |||
| Noocyo dufan leh oo dufan leh | |||||
| Nasadenie asiidh dufan ah | 0.026 g | ugu badnaan 18.7 g | |||
| 16: 0 Palmitic | 0.021 g | ~ | |||
| 18: 0 Gawaarida | 0.003 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 0.009 g | ugu yar 16.8 g | 0.1% | 0.2% | |
| 18: 1 Oleic (omega-9) | 0.005 g | ~ | |||
| 22: 1 Erucic (omega-9) | 0.003 g | ~ | |||
| Aysidooyinka dufanka badan leh | 0.042 g | laga bilaabo 11.2-20.6 g | 0.4% | 0.9% | |
| 18: 2 Linoleic | 0.024 g | ~ | |||
| 18: 3 Linolenic | 0.017 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.017 g | laga bilaabo 0.9 illaa 3.7 g | 1.9% | 4% | |
| Omega-6 asiidh dufan ah | 0.024 g | laga bilaabo 4.7 illaa 16.8 g | 0.5% | 1.1% |
Qiimaha tamarta waa 47 kcal.
- koob xaleef = 104 g (48.9 kcal)
- kuleyl = 14 garaam (6.6 kcal)
Marka digirta cagaaran, la kariyey, cusbo leh hodan ku ah fiitamiinnada iyo macdanaha sida fiitamiin B9 - 11.3%, iyo fiitamiin C 18%, potassium - 11,6%
- 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.
- 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.
- 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.
Hagaha dhamaystiran ee alaabta ugu faa'iidada badan waxaad ka arki kartaa abka
Tags: kalori 47 kcal, Halabuurka kiimikaad, qiimaha nafaqada, fiitamiinada, macdano ka badan faa'iido leh Digirta cagaaran marka la kariyey, oo leh milix, calories, nafaqo, sifooyinka faa'iido leh ee digirta cagaaran marka la kariyey, cusbo